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 6,347 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1751 | Frijoles rojos volteados (Refried beans, red, canned) | Legumes and Legume Products | 0.29 mg | 13% |
| 1752 | Succotash, (corn and limas), frozen, unprepared | Vegetables and Vegetable Products | 0.29 mg | 13% |
| 1753 | McDONALD'S, McCHICKEN Sandwich (without mayonnaise) | Fast Foods | 0.29 mg | 13% |
| 1754 | School Lunch, chicken nuggets, whole grain breaded | Fast Foods | 0.29 mg | 13% |
| 1755 | Parsnips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.29 mg | 13% |
| 1756 | Mustard greens, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.29 mg | 13% |
| 1757 | Okra, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.29 mg | 13% |
| 1758 | Parsnips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.29 mg | 13% |
| 1759 | Broccoli, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.29 mg | 13% |
| 1760 | Beans, snap, yellow, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.29 mg | 13% |
| 1761 | Beans, snap, yellow, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.29 mg | 13% |
| 1762 | Okra, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.29 mg | 13% |
| 1763 | Mustard greens, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.29 mg | 13% |
| 1764 | Restaurant, family style, fried mozzarella sticks | Restaurant Foods | 0.29 mg | 13% |
| 1765 | Cookies, vanilla sandwich with creme filling | Baked Products | 0.29 mg | 13% |
| 1766 | Potatoes, microwaved, cooked, in skin, flesh and skin, with salt | Vegetables and Vegetable Products | 0.29 mg | 13% |
| 1767 | Shallots, raw | Vegetables and Vegetable Products | 0.29 mg | 13% |
| 1768 | Potatoes, microwaved, cooked in skin, flesh and skin, without salt | Vegetables and Vegetable Products | 0.29 mg | 13% |
| 1769 | Mung beans, mature seeds, sprouted, cooked, stir-fried | Vegetables and Vegetable Products | 0.29 mg | 13% |
| 1770 | Cinnamon buns, frosted (includes honey buns) | Baked Products | 0.29 mg | 13% |
| 1771 | Beans, kidney, red, mature seeds, canned, solids and liquid, low sodium | Legumes and Legume Products | 0.29 mg | 13% |
| 1772 | Beans, kidney, red, mature seeds, canned, solids and liquids | Legumes and Legume Products | 0.29 mg | 13% |
| 1773 | Pizza, cheese topping, regular crust, frozen, cooked | Fast Foods | 0.29 mg | 13% |
| 1774 | Crackers, standard snack-type, sandwich, with cheese filling | Baked Products | 0.29 mg | 13% |
| 1775 | Cookies, vanilla wafers, higher fat | Baked Products | 0.29 mg | 13% |
| 1776 | Soup, bean with ham, canned, chunky, ready-to-serve | Soups, Sauces, and Gravies | 0.29 mg | 13% |
| 1777 | Babyfood, juice, apple, with calcium | Baby Foods | 0.29 mg | 13% |
| 1778 | BURGER KING, Cheeseburger | Fast Foods | 0.29 mg | 13% |
| 1779 | Grape leaves, canned | Vegetables and Vegetable Products | 0.29 mg | 13% |
| 1780 | Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.29 mg | 13% |
| 1781 | Refried beans, canned, traditional, reduced sodium | Legumes and Legume Products | 0.29 mg | 13% |
| 1782 | Cookies, sugar, refrigerated dough, baked | Baked Products | 0.29 mg | 13% |
| 1783 | Refried beans, canned, traditional style | Legumes and Legume Products | 0.29 mg | 13% |
| 1784 | Lean Pockets, Meatballs & Mozzarella | Meals, Entrees, and Side Dishes | 0.29 mg | 13% |
| 1785 | Broadbeans (fava beans), mature seeds, canned | Legumes and Legume Products | 0.29 mg | 13% |
| 1786 | Beans, snap, green, frozen, cooked, boiled, drained without salt | Vegetables and Vegetable Products | 0.29 mg | 13% |
| 1787 | Beans, snap, green, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.29 mg | 13% |
| 1788 | Chicken, thighs, frozen, breaded, reheated | Meals, Entrees, and Side Dishes | 0.29 mg | 13% |
| 1789 | Jams, preserves, marmalade, reduced sugar | Sweets | 0.29 mg | 13% |
| 1790 | Beets, canned, drained solids | Vegetables and Vegetable Products | 0.29 mg | 12% |
| 1791 | Blackberries, wild, raw (Alaska Native) | American Indian/Alaska Native Foods | 0.29 mg | 12% |
| 1792 | Rice and vermicelli mix, rice pilaf flavor, prepared with 80% margarine | Meals, Entrees, and Side Dishes | 0.29 mg | 12% |
| 1793 | LEAN POCKETS, Ham N Cheddar | Meals, Entrees, and Side Dishes | 0.29 mg | 12% |
| 1794 | Mushrooms, Chanterelle, raw | Vegetables and Vegetable Products | 0.29 mg | 12% |
| 1795 | Pancakes plain, frozen, ready-to-heat (includes buttermilk) | Baked Products | 0.28 mg | 12% |
| 1796 | Cookies, marshmallow, chocolate-coated (includes marshmallow pies) | Baked Products | 0.28 mg | 12% |
| 1797 | PIZZA HUT 14" Super Supreme Pizza, Hand-Tossed Crust | Fast Foods | 0.28 mg | 12% |
| 1798 | Beans, snap, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.28 mg | 12% |
| 1799 | Potatoes, frozen, french fried, par fried, extruded, prepared, heated in oven, without salt | Vegetables and Vegetable Products | 0.28 mg | 12% |
| 1800 | Arrowhead, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.28 mg | 12% |
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