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 4,991 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1901 | Gravy, turkey, dehydrated | Soups, Sauces and Gravies | 0.22 mg | 10% |
| 1902 | Cowpeas, young pods with seeds, boiled, drained | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 1903 | Potato, flesh and skin, baked | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 1904 | Tea, brewed | Beverages | 0.22 mg | 10% |
| 1905 | Tea, brewed with distilled water | Beverages | 0.22 mg | 10% |
| 1906 | Tea, brewed, prepared with tap water, decaffeinated | Beverages | 0.22 mg | 10% |
| 1907 | Cabbage, mustard, with salt | Vegetables and Vegetable Products | 0.22 mg | 9% |
| 1908 | Soup, beef noodle, canned, condensed | Soups, Sauces and Gravies | 0.22 mg | 9% |
| 1909 | Winged beans (goa bean), green, raw | Vegetables and Vegetable Products | 0.22 mg | 9% |
| 1910 | Crusteceans, crayfish, mixed species, farmed, boiled or steamed | Finfish and Shellfish Products | 0.22 mg | 9% |
| 1911 | Fast foods, mexican, chimichanga with beef, cheese and red chili peppers | Fast Foods | 0.22 mg | 9% |
| 1912 | Fast foods, sandwiches and burgers, hamburger, regular, double patty, plain | Fast Foods | 0.22 mg | 9% |
| 1913 | Soup, lentil, ready-to-serve | Soups, Sauces and Gravies | 0.22 mg | 9% |
| 1914 | Macaroni and cheese, frozen | Mixed Dishes | 0.22 mg | 9% |
| 1915 | Pâté, country style peppercorn, glazed | Sausages and Luncheon meats | 0.22 mg | 9% |
| 1916 | Babyfood, dessert, jarred, blueberry, all stages | Babyfoods | 0.22 mg | 9% |
| 1917 | Babyfood, vegetables, jarred, peas, all stages | Babyfoods | 0.22 mg | 9% |
| 1918 | Tomato products, canned, sauce, spanish style | Vegetables and Vegetable Products | 0.22 mg | 9% |
| 1919 | Beans, snap (Italian, green or yellow), raw | Vegetables and Vegetable Products | 0.22 mg | 9% |
| 1920 | Doughnut (donut), French cruller, glazed | Baked Products | 0.21 mg | 9% |
| 1921 | Bannock | Baked Products | 0.21 mg | 9% |
| 1922 | Sweets, pie fillings, blueberry, canned | Sweets | 0.21 mg | 9% |
| 1923 | Waffle, buttermilk, frozen, ready-to-heat | Baked Products | 0.21 mg | 9% |
| 1924 | Spaghetti with pomodoro sauce (tomato sauce) | Mixed Dishes | 0.21 mg | 9% |
| 1925 | Fast foods, sandwiches and burgers, submarine sandwich on white bread, with tuna salad, lettuce and tomatoes | Fast Foods | 0.21 mg | 9% |
| 1926 | Corn, sweet, white, on or off the cob, boiled, drained, with salt | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 1927 | Corn, sweet, white, on or off the cob, boiled, drained | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 1928 | Tamale, corn | Mixed Dishes | 0.21 mg | 9% |
| 1929 | Potato, french-fried, frozen, cottage cut, salt not added in processing, unprepared | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 1930 | Squash, summer, all varieties, boiled, drained | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 1931 | Peas, green, canned, drained solids | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 1932 | Cake mix, chocolate, pudding-type, dry, unprepared | Baked Products | 0.21 mg | 9% |
| 1933 | Lasagna with meat and sauce, low fat, frozen | Mixed Dishes | 0.21 mg | 9% |
| 1934 | Babyfood, dinner, lamb with fruit | Babyfoods | 0.21 mg | 9% |
| 1935 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments and special sauce | Fast Foods | 0.21 mg | 9% |
| 1936 | Vegetables, asian mix, frozen, boiled, drained (broccoli, green beans, mini corn, snow peas, red pepper) | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 1937 | Fast foods, sandwiches and burgers, submarine sandwich on white bread, vegetarian, with vegetables only | Fast Foods | 0.21 mg | 9% |
| 1938 | Dessert, frozen, ice cream, soft serve, chocolate, light | Sweets | 0.21 mg | 9% |
| 1939 | Soup, red pepper and black bean, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 0.21 mg | 9% |
| 1940 | Peas, green, canned, solids and liquid | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 1941 | Cream puff, homemade, shell only, includes eclair | Baked Products | 0.21 mg | 9% |
| 1942 | Beans, hyacinth, boiled, drained | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 1943 | Salsify (oysterplant, vegetable oyster), boiled, drained | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 1944 | Broccoli, raw | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 1945 | Juice drink, fruit punch, frozen concentrate | Beverages | 0.21 mg | 9% |
| 1946 | Cake, sponge, commercial | Baked Products | 0.21 mg | 9% |
| 1947 | Croissant, apple, commercial | Baked Products | 0.21 mg | 9% |
| 1948 | Pie, coconut custard, commercial | Baked Products | 0.21 mg | 9% |
| 1949 | Sweet roll, cheese | Baked Products | 0.21 mg | 9% |
| 1950 | Cowpeas, young pods with seeds, boiled, drained, with salt | Vegetables and Vegetable Products | 0.21 mg | 9% |
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