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 1751–1800 of 11,725 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1751 | Soybeans, mature seeds, sprouted, cooked, steamed | Vegetables and Vegetable Products | 0.71 mg | 31% | USDA_SR |
| 1752 | Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated | Vegetables and Vegetable Products | 0.71 mg | 31% | USDA_SR |
| 1753 | Seaweed, Canadian cultivated EMI-TSUNOMATA, rehydrated | Vegetables and Vegetable Products | 0.71 mg | 31% | CNF |
| 1754 | Spinach, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.71 mg | 31% | CNF |
| 1755 | Pie, pecan, commercial | Baked Products | 0.71 mg | 31% | CNF |
| 1756 | Soybeans, mature seeds, sprouted, bean sprouts, steamed | Vegetables and Vegetable Products | 0.71 mg | 31% | CNF |
| 1757 | Beverages, chocolate-flavor beverage mix for milk, powder, with added nutrients | Beverages | 0.71 mg | 31% | USDA_SR |
| 1758 | Beverage mix, chocolate flavour, powder | Beverages | 0.71 mg | 31% | CNF |
| 1759 | Cookies, peanut butter sandwich, special dietary | Baked Products | 0.70 mg | 31% | USDA_SR |
| 1760 | Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.70 mg | 31% | USDA_SR |
| 1761 | Spinach, frozen, unprepared | Vegetables and Vegetable Products | 0.70 mg | 31% | CNF |
| 1762 | Puddings, chocolate flavor, low calorie, instant, dry mix | Sweets | 0.70 mg | 31% | USDA_SR |
| 1763 | Cereal, hot, oats, instant: Weight Control, Cinnamon, prepared, Quaker | Breakfast cereals | 0.70 mg | 31% | CNF |
| 1764 | Rolls, dinner, rye | Baked Products | 0.70 mg | 31% | USDA_SR |
| 1765 | Lima beans, immature seeds, frozen, baby, unprepared | Vegetables and Vegetable Products | 0.70 mg | 31% | USDA_SR |
| 1766 | Soybeans, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.70 mg | 31% | USDA_SR |
| 1767 | Roll, dinner, rye | Baked Products | 0.70 mg | 31% | CNF |
| 1768 | Beans, lima, baby, frozen, unprepared | Vegetables and Vegetable Products | 0.70 mg | 31% | CNF |
| 1769 | Soybeans, mature seeds, sprouted, bean sprouts, raw | Vegetables and Vegetable Products | 0.70 mg | 31% | CNF |
| 1770 | Crackers, wheat, sandwich, with peanut butter filling | Baked Products | 0.70 mg | 30% | USDA_SR |
| 1771 | Cracker, wheat, sandwich, with peanut butter filling | Baked Products | 0.70 mg | 30% | CNF |
| 1772 | Fish, sunfish, pumpkin seed, raw | Finfish and Shellfish Products | 0.70 mg | 30% | USDA_SR |
| 1773 | Fish, smelt, rainbow, raw | Finfish and Shellfish Products | 0.70 mg | 30% | USDA_SR |
| 1774 | Fish, perch, mixed species, raw | Finfish and Shellfish Products | 0.70 mg | 30% | USDA_SR |
| 1775 | Babyfood, snack, GERBER GRADUATE FRUIT STRIPS, Real Fruit Bars | Baby Foods | 0.70 mg | 30% | USDA_SR |
| 1776 | Cookies, chocolate sandwich, with creme filling, regular | Baked Products | 0.70 mg | 30% | USDA_SR |
| 1777 | Fish, drum, freshwater, raw | Finfish and Shellfish Products | 0.70 mg | 30% | USDA_SR |
| 1778 | Fish, burbot, raw | Finfish and Shellfish Products | 0.70 mg | 30% | USDA_SR |
| 1779 | Lima beans, immature seeds, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.70 mg | 30% | USDA_SR |
| 1780 | Lima beans, immature seeds, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.70 mg | 30% | USDA_SR |
| 1781 | Sea lion, Steller, liver (Alaska Native) | American Indian/Alaska Native Foods | 0.70 mg | 30% | USDA_SR |
| 1782 | Game meat, native, sea lion, stellar, liver, raw | Lamb, Veal and Game | 0.70 mg | 30% | CNF |
| 1783 | Fish, burbot (loche), raw | Finfish and Shellfish Products | 0.70 mg | 30% | CNF |
| 1784 | Cookie, chocolate sandwich, cream filling, regular | Baked Products | 0.70 mg | 30% | CNF |
| 1785 | Fish, sunfish, pumpkin seed, raw | Finfish and Shellfish Products | 0.70 mg | 30% | CNF |
| 1786 | Fish, smelt, rainbow (american, capelin), raw | Finfish and Shellfish Products | 0.70 mg | 30% | CNF |
| 1787 | Fish, perch, mixed species, raw | Finfish and Shellfish Products | 0.70 mg | 30% | CNF |
| 1788 | Fish, drum, freshwater, raw | Finfish and Shellfish Products | 0.70 mg | 30% | CNF |
| 1789 | Beans, lima, canned, solids and liquid | Vegetables and Vegetable Products | 0.70 mg | 30% | CNF |
| 1790 | Soup, beef noodle, dehydrated | Soups, Sauces and Gravies | 0.70 mg | 30% | CNF |
| 1791 | Bread, rye, toasted | Baked Products | 0.70 mg | 30% | CNF |
| 1792 | Blackberries, canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 0.70 mg | 30% | USDA_SR |
| 1793 | Blackberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.70 mg | 30% | CNF |
| 1794 | Macaroni and cheese dinner with dry sauce mix, boxed, uncooked | Meals, Entrees, and Side Dishes | 0.70 mg | 30% | USDA_SR |
| 1795 | Cookies, chocolate wafers | Baked Products | 0.70 mg | 30% | USDA_SR |
| 1796 | Cookie, chocolate wafer | Baked Products | 0.70 mg | 30% | CNF |
| 1797 | Babyfood, cereal, rice, with milk powder and fruit, dry | Babyfoods | 0.70 mg | 30% | CNF |
| 1798 | Crackers, saltines, unsalted tops (includes oyster, soda, soup) | Baked Products | 0.69 mg | 30% | USDA_SR |
| 1799 | Cracker, saltine (also oyster, soda, soup), unsalted top | Baked Products | 0.69 mg | 30% | CNF |
| 1800 | Cereals, farina, unenriched, dry | Breakfast Cereals | 0.69 mg | 30% | USDA_SR |
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