Grains and legumes top this ranking because manganese accumulates in plant seeds as they develop. Whole grains retain it in the bran and germ; refined grains lose most of it during milling. Tea leaves also concentrate manganese, which is why a cup can contain a meaningful share of the 2.3 mg Daily Value.
Manganese works in your bones, blood clotting, and the chemical reactions that turn food into energy. Most people get enough from ordinary meals, so a ranking by concentration tells you where it lives in food rather than where you should focus your diet. Absorption varies widely between individuals and drops when you also consume iron or calcium from the same meal.
FDA daily value: 2.3 mg
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Showing 1701–1750 of 11,725 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1701 | Tofu, regular; soft or firm, prepared with magnesium chloride (nigari) | Legumes and Legume Products | 0.76 mg | 33% | CNF |
| 1702 | Flour, wheat, all-purpose, enriched, bleached | Cereal Grains and Pasta | 0.76 mg | 33% | USDA_FF |
| 1703 | Cornmeal, blue (Navajo) | American Indian/Alaska Native Foods | 0.76 mg | 33% | USDA_SR |
| 1704 | Cookies, oatmeal, soft, with raisins | Baked Products | 0.76 mg | 33% | USDA_FF |
| 1705 | Rolls, dinner, oat bran | Baked Products | 0.75 mg | 33% | USDA_SR |
| 1706 | Roll, dinner, oat bran | Baked Products | 0.75 mg | 33% | CNF |
| 1707 | Flour, bread, white, enriched, unbleached | Cereal Grains and Pasta | 0.75 mg | 33% | USDA_FF |
| 1708 | Grains, wheat flour, white, bread flour | Cereals, Grains and Pasta | 0.75 mg | 33% | CNF |
| 1709 | Cereal, ready to eat, Cap'n Crunch, Quaker | Breakfast cereals | 0.75 mg | 33% | CNF |
| 1710 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH | Breakfast Cereals | 0.75 mg | 32% | USDA_SR |
| 1711 | Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed | Legumes and Legume Products | 0.74 mg | 32% | USDA_FF |
| 1712 | Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut | Snacks | 0.74 mg | 32% | USDA_SR |
| 1713 | Babyfood, cereal, rice, with milk powder, dry | Babyfoods | 0.74 mg | 32% | CNF |
| 1714 | Popovers, dry mix, unenriched | Baked Products | 0.74 mg | 32% | USDA_SR |
| 1715 | Popovers, dry mix, enriched | Baked Products | 0.74 mg | 32% | USDA_SR |
| 1716 | Popover, dry mix, unprepared | Baked Products | 0.74 mg | 32% | CNF |
| 1717 | Crackers, melba toast, rye (includes pumpernickel) | Baked Products | 0.74 mg | 32% | USDA_SR |
| 1718 | Cracker, melba toast, rye (includes pumpernickel) | Baked Products | 0.74 mg | 32% | CNF |
| 1719 | Vinespinach, (basella), raw | Vegetables and Vegetable Products | 0.73 mg | 32% | USDA_SR |
| 1720 | Meat stick, pepperoni, non-refrigerated | Sausages and Luncheon meats | 0.73 mg | 32% | CNF |
| 1721 | Vine spinach, raw | Vegetables and Vegetable Products | 0.73 mg | 32% | CNF |
| 1722 | Ice cream cones, sugar, rolled-type | Baked Products | 0.73 mg | 32% | USDA_SR |
| 1723 | Babyfood, Baby MUM MUM Rice Biscuits | Baby Foods | 0.73 mg | 32% | USDA_SR |
| 1724 | Ice cream cone, sugar, rolled-type | Baked Products | 0.73 mg | 32% | CNF |
| 1725 | Beverages, Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder | Beverages | 0.73 mg | 32% | USDA_SR |
| 1726 | Candies, REESE's Fast Break, milk chocolate, peanut butter, soft nougats, candy bar | Sweets | 0.73 mg | 32% | USDA_SR |
| 1727 | Sausage, meatless | Legumes and Legume Products | 0.72 mg | 32% | USDA_SR |
| 1728 | Meatless, sausage | Legumes and Legume Products | 0.72 mg | 32% | CNF |
| 1729 | Cereal, hot, oats, instant: Dinosaur Eggs, prepared, Quaker | Breakfast cereals | 0.72 mg | 31% | CNF |
| 1730 | Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) | Baked Products | 0.72 mg | 31% | USDA_SR |
| 1731 | Smelt, dried (Alaska Native) | American Indian/Alaska Native Foods | 0.72 mg | 31% | USDA_SR |
| 1732 | Fish, smelt, dried | Finfish and Shellfish Products | 0.72 mg | 31% | CNF |
| 1733 | English muffin, raisin-cinnamon, (apple cinnamon) toasted | Baked Products | 0.72 mg | 31% | CNF |
| 1734 | Cereal, hot, oats, instant: cinnamon and spice, prepared, Quaker | Breakfast cereals | 0.72 mg | 31% | CNF |
| 1735 | Grapes, american type (slip skin), raw | Fruits and Fruit Juices | 0.72 mg | 31% | USDA_SR |
| 1736 | Grape, North American type (slip skin), raw | Fruits and fruit juices | 0.72 mg | 31% | CNF |
| 1737 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.72 mg | 31% | USDA_SR |
| 1738 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.72 mg | 31% | USDA_SR |
| 1739 | Spinach, frozen, boiled, drained | Vegetables and Vegetable Products | 0.72 mg | 31% | CNF |
| 1740 | Taro leaves, raw | Vegetables and Vegetable Products | 0.71 mg | 31% | USDA_SR |
| 1741 | Taro leaves, raw | Vegetables and Vegetable Products | 0.71 mg | 31% | CNF |
| 1742 | Cereal, ready to eat, Froot Loops, Kellogg's | Breakfast cereals | 0.71 mg | 31% | CNF |
| 1743 | Snacks, popcorn, cheese-flavor | Snacks | 0.71 mg | 31% | USDA_SR |
| 1744 | Snacks, popcorn, cheese flavour | Snacks | 0.71 mg | 31% | CNF |
| 1745 | Snack, BALANCE, original bar | Snacks | 0.71 mg | 31% | USDA_SR |
| 1746 | Pie, pecan, prepared from recipe | Baked Products | 0.71 mg | 31% | USDA_SR |
| 1747 | Pie, pecan, homemade | Baked Products | 0.71 mg | 31% | CNF |
| 1748 | Soup, pea, green or split, dehydrated | Soups, Sauces and Gravies | 0.71 mg | 31% | CNF |
| 1749 | Pie, pecan, commercially prepared | Baked Products | 0.71 mg | 31% | USDA_SR |
| 1750 | Soybeans, mature seeds, sprouted, cooked, steamed, with salt | Vegetables and Vegetable Products | 0.71 mg | 31% | USDA_SR |
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