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 1901–1950 of 11,725 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1901 | Blackberries, raw | Fruits and Fruit Juices | 0.65 mg | 28% | USDA_SR |
| 1902 | Cornmeal, white (Navajo) | American Indian/Alaska Native Foods | 0.65 mg | 28% | USDA_SR |
| 1903 | Blackberry, raw | Fruits and fruit juices | 0.65 mg | 28% | CNF |
| 1904 | Succotash, (corn and limas), canned, with cream style corn | Vegetables and Vegetable Products | 0.65 mg | 28% | USDA_SR |
| 1905 | Cereal, hot, oats, instant: Cookies and Cream, prepared, Quaker | Breakfast cereals | 0.65 mg | 28% | CNF |
| 1906 | Succotash, canned with cream style corn | Vegetables and Vegetable Products | 0.65 mg | 28% | CNF |
| 1907 | Soup, ramen noodle, beef flavor, dry | Soups, Sauces, and Gravies | 0.64 mg | 28% | USDA_SR |
| 1908 | Soup, ramen noodles, beef flavour, dry | Soups, Sauces and Gravies | 0.64 mg | 28% | CNF |
| 1909 | Mollusks, oyster, Pacific, raw | Finfish and Shellfish Products | 0.64 mg | 28% | USDA_SR |
| 1910 | Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water | Breakfast Cereals | 0.64 mg | 28% | USDA_SR |
| 1911 | Cookies, peanut butter, commercially prepared, regular | Baked Products | 0.64 mg | 28% | USDA_SR |
| 1912 | Desserts, rennin, chocolate, dry mix | Sweets | 0.64 mg | 28% | USDA_SR |
| 1913 | Dessert, rennin, chocolate, dry mix, unprepared | Sweets | 0.64 mg | 28% | CNF |
| 1914 | Cookie, peanut butter, commercial | Baked Products | 0.64 mg | 28% | CNF |
| 1915 | Mollusks, oyster, pacific, raw | Finfish and Shellfish Products | 0.64 mg | 28% | CNF |
| 1916 | Cornmeal, yellow (Navajo) | American Indian/Alaska Native Foods | 0.64 mg | 28% | USDA_SR |
| 1917 | Doughnuts, cake-type, plain, chocolate-coated or frosted | Baked Products | 0.64 mg | 28% | USDA_SR |
| 1918 | Cookies, oatmeal, commercially prepared, special dietary | Baked Products | 0.64 mg | 28% | USDA_SR |
| 1919 | Beans, lima (fordhook), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.64 mg | 28% | CNF |
| 1920 | Doughnut (donut), cake-type, plain, chocolate coated or iced | Baked Products | 0.64 mg | 28% | CNF |
| 1921 | Cereal, hot, oats, instant: raisins and spice, prepared, Quaker | Breakfast cereals | 0.64 mg | 28% | CNF |
| 1922 | New Zealand spinach, raw | Vegetables and Vegetable Products | 0.64 mg | 28% | USDA_SR |
| 1923 | New Zealand spinach, raw | Vegetables and Vegetable Products | 0.64 mg | 28% | CNF |
| 1924 | Wonton wrappers (includes egg roll wrappers) | Baked Products | 0.64 mg | 28% | USDA_SR |
| 1925 | Wonton wrapper (egg roll wrapper) | Baked Products | 0.64 mg | 28% | CNF |
| 1926 | Crackers, saltines, fat-free, low-sodium | Baked Products | 0.64 mg | 28% | USDA_SR |
| 1927 | Cracker, saltine (also oyster, soda, soup), low fat and sodium | Baked Products | 0.64 mg | 28% | CNF |
| 1928 | Beans, white, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.64 mg | 28% | USDA_SR |
| 1929 | Beans, white, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.64 mg | 28% | USDA_SR |
| 1930 | Beans, white, boiled, salted | Legumes and Legume Products | 0.64 mg | 28% | CNF |
| 1931 | Beans, white, boiled | Legumes and Legume Products | 0.64 mg | 28% | CNF |
| 1932 | Flour, pastry, unenriched, unbleached | Cereal Grains and Pasta | 0.64 mg | 28% | USDA_FF |
| 1933 | Crackers, rye, sandwich-type with cheese filling | Baked Products | 0.64 mg | 28% | USDA_SR |
| 1934 | Cracker, rye, sandwich-type with cheese filling | Baked Products | 0.64 mg | 28% | CNF |
| 1935 | Wheat flour, white, cake, enriched | Cereal Grains and Pasta | 0.63 mg | 28% | USDA_SR |
| 1936 | Bread, white wheat | Baked Products | 0.63 mg | 28% | USDA_SR |
| 1937 | Sauce, pesto, ready-to-serve, shelf stable | Soups, Sauces, and Gravies | 0.63 mg | 28% | USDA_SR |
| 1938 | Collards, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.63 mg | 28% | USDA_SR |
| 1939 | Collards, frozen, unprepared | Vegetables and Vegetable Products | 0.63 mg | 28% | CNF |
| 1940 | Babyfood, cereal, barley, with milk powder, dry | Babyfoods | 0.63 mg | 28% | CNF |
| 1941 | Bread, white, commercially prepared | Baked Products | 0.63 mg | 27% | USDA_FF |
| 1942 | Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES | Breakfast Cereals | 0.63 mg | 27% | USDA_SR |
| 1943 | Quinoa, cooked | Cereal Grains and Pasta | 0.63 mg | 27% | USDA_SR |
| 1944 | Grains, quinoa, cooked | Cereals, Grains and Pasta | 0.63 mg | 27% | CNF |
| 1945 | Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) | Baked Products | 0.63 mg | 27% | USDA_SR |
| 1946 | Soup, ramen noodle, any flavor, dry | Soups, Sauces, and Gravies | 0.63 mg | 27% | USDA_SR |
| 1947 | Soup, ramen noodles, any flavour, dry | Soups, Sauces and Gravies | 0.63 mg | 27% | CNF |
| 1948 | Bread, rye | Baked Products | 0.63 mg | 27% | CNF |
| 1949 | English muffin, plain (also sourdough), toasted | Baked Products | 0.63 mg | 27% | CNF |
| 1950 | Crackers, cheese, low sodium | Baked Products | 0.63 mg | 27% | USDA_SR |
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