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 4,991 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1701 | Bamboo shoots, raw | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1702 | Cookie, vanilla wafer, 12 to 17% fat | Baked Products | 0.26 mg | 11% |
| 1703 | Grains, rice, white, glutinous, cooked | Cereals, Grains and Pasta | 0.26 mg | 11% |
| 1704 | Fast foods, sandwiches and burgers, fish sandwich with tartar sauce and cheese | Fast Foods | 0.26 mg | 11% |
| 1705 | Cereal, ready to eat, Corn Flakes, Selection | Breakfast cereals | 0.26 mg | 11% |
| 1706 | Yeast extract spread | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1707 | Grains, rice and vermicelli mix, beef flavour, prepared with margarine | Cereals, Grains and Pasta | 0.26 mg | 11% |
| 1708 | Corn fritter | Baked Products | 0.26 mg | 11% |
| 1709 | Broadbeans (fava beans), fresh, boiled, drained | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1710 | Lotus root, raw | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1711 | Potato pancake, homemade | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1712 | Radish seeds, sprouted, with seed, raw | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1713 | Snacks, potato chips, dried potatoes, plain | Snacks | 0.26 mg | 11% |
| 1714 | Fast foods, sandwiches and burgers, chicken fillet sandwich, plain | Fast Foods | 0.26 mg | 11% |
| 1715 | Soup, pea, green, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 0.26 mg | 11% |
| 1716 | Chicken patty, frozen, cooked | Poultry Products | 0.26 mg | 11% |
| 1717 | Broadbeans (fava beans), fresh, boiled, drained, with salt | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1718 | Peas, green, canned, solids and liquid, no salt added | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1719 | Sweet potato, boiled without skin, with salt | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1720 | Soup, split pea with ham, homemade | Soups, Sauces and Gravies | 0.26 mg | 11% |
| 1721 | Icing (frosting), chocolate, creamy, dry mix, prepared with butter | Sweets | 0.26 mg | 11% |
| 1722 | Icing (frosting), chocolate, creamy, dry mix, prepared with margarine | Sweets | 0.26 mg | 11% |
| 1723 | Grains, barley, pearled, cooked | Cereals, Grains and Pasta | 0.26 mg | 11% |
| 1724 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, plain | Fast Foods | 0.26 mg | 11% |
| 1725 | Drumstick (horseradish-tree), pods, raw | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1726 | Duck, domesticated, liver, raw | Poultry Products | 0.26 mg | 11% |
| 1727 | Sweet potato, raw | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1728 | Artichoke, canned | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1729 | Chinese dish, Kung Pao chicken, restaurant prepared | Mixed Dishes | 0.26 mg | 11% |
| 1730 | Currant, european black, raw | Fruits and fruit juices | 0.26 mg | 11% |
| 1731 | Broccoli, frozen, spears, unprepared | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1732 | Cardoon, raw | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1733 | Artichoke (Globe, French), raw | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1734 | Chicken, broiler, liver, raw | Poultry Products | 0.26 mg | 11% |
| 1735 | Peas and onions, canned, solids and liquid | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1736 | Juice drink, citrus fruit, frozen concentrate | Beverages | 0.26 mg | 11% |
| 1737 | Beans, baked, homemade | Legumes and Legume Products | 0.26 mg | 11% |
| 1738 | Veal, liver, raw | Lamb, Veal and Game | 0.26 mg | 11% |
| 1739 | Fast foods, mexican, tostada with beans and cheese | Fast Foods | 0.26 mg | 11% |
| 1740 | Fast foods, side dish, potato, french-fried in beef tallow | Fast Foods | 0.26 mg | 11% |
| 1741 | Fast foods, side dish, potato, french-fried in beef tallow and vegetable oil | Fast Foods | 0.26 mg | 11% |
| 1742 | Malabar spinach, cooked | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1743 | Fast foods, sandwiches and burgers, cheeseburger, regular, single patty, with condiments | Fast Foods | 0.25 mg | 11% |
| 1744 | Sauce, hoisin, ready-to-serve | Soups, Sauces and Gravies | 0.25 mg | 11% |
| 1745 | Chicken patty, frozen, uncooked | Poultry Products | 0.25 mg | 11% |
| 1746 | Spaghetti with meat sauce | Mixed Dishes | 0.25 mg | 11% |
| 1747 | Bread, potato | Baked Products | 0.25 mg | 11% |
| 1748 | Danish pastry, fruit (apple, raisin, lemon, raspberry) | Baked Products | 0.25 mg | 11% |
| 1749 | Cheese, goat, hard, (less than 35% water, 36% M.F.) | Dairy and Egg Products | 0.25 mg | 11% |
| 1750 | Babyfood, cereal, wheat, with milk powder and fruit, prepared with water | Babyfoods | 0.25 mg | 11% |
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