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 151–200 of 11,725 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 151 | Seeds, pumpkin and squash seed kernels, roasted | Nuts and Seeds | 4.49 mg | 195% | CNF |
| 152 | Sugars, maple | Sweets | 4.42 mg | 192% | USDA_SR |
| 153 | Wheat, soft red winter | Cereal Grains and Pasta | 4.39 mg | 191% | USDA_SR |
| 154 | Grains, wheat, soft red winter | Cereals, Grains and Pasta | 4.39 mg | 191% | CNF |
| 155 | Nuts, pine nuts, pinyon, dried | Nut and Seed Products | 4.33 mg | 188% | USDA_SR |
| 156 | Nuts, pine nuts, pinyon, dried | Nuts and Seeds | 4.33 mg | 188% | CNF |
| 157 | Cereals, QUAKER, Quick Oats, Dry | Breakfast Cereals | 4.30 mg | 187% | USDA_SR |
| 158 | Spices, pepper, white | Spices and Herbs | 4.30 mg | 187% | USDA_SR |
| 159 | Seaweed, agar, dried | Vegetables and Vegetable Products | 4.30 mg | 187% | USDA_SR |
| 160 | Seaweed, agar, dried | Vegetables and Vegetable Products | 4.30 mg | 187% | CNF |
| 161 | spices, pepper, white | Spices and Herbs | 4.30 mg | 187% | CNF |
| 162 | Snacks, rice cakes, brown rice, sesame seed, unsalted | Snacks | 4.30 mg | 187% | USDA_SR |
| 163 | Snacks, rice cakes, brown rice, sesame seed | Snacks | 4.30 mg | 187% | USDA_SR |
| 164 | Snacks, rice cakes, brown rice, sesame seed, unsalted | Snacks | 4.30 mg | 187% | CNF |
| 165 | Snacks, rice cakes, brown rice, sesame seed | Snacks | 4.30 mg | 187% | CNF |
| 166 | Cereal, hot, oats, large flakes, dry, Quaker | Breakfast cereals | 4.29 mg | 187% | CNF |
| 167 | Cereal, hot, oats, quick, dry, Quaker | Breakfast cereals | 4.29 mg | 187% | CNF |
| 168 | Cereal, hot, oats, one minute, dry, Quaker | Breakfast cereals | 4.29 mg | 187% | CNF |
| 169 | Peanut flour, low fat | Legumes and Legume Products | 4.23 mg | 184% | USDA_SR |
| 170 | Peanut flour, low-fat | Legumes and Legume Products | 4.23 mg | 184% | CNF |
| 171 | Einkorn, grain, dry, raw | Cereal Grains and Pasta | 4.20 mg | 183% | USDA_FF |
| 172 | Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size | Breakfast Cereals | 4.20 mg | 183% | USDA_SR |
| 173 | Soy protein concentrate, produced by acid wash | Legumes and Legume Products | 4.19 mg | 182% | USDA_SR |
| 174 | Soy protein concentrate, produced by alcohol extraction | Legumes and Legume Products | 4.19 mg | 182% | USDA_SR |
| 175 | Soy protein concentrate (prepared with acid and water wash) | Legumes and Legume Products | 4.19 mg | 182% | CNF |
| 176 | Soy protein concentrate (prepared with alcohol) | Legumes and Legume Products | 4.19 mg | 182% | CNF |
| 177 | Triticale flour, whole-grain | Cereal Grains and Pasta | 4.18 mg | 182% | USDA_SR |
| 178 | Grains, triticale flour, whole-grain | Cereals, Grains and Pasta | 4.18 mg | 182% | CNF |
| 179 | Baking chocolate, unsweetened, squares | Sweets | 4.17 mg | 181% | USDA_SR |
| 180 | Sweets, baking chocolate, unsweetened, square | Sweets | 4.17 mg | 181% | CNF |
| 181 | Cereal, hot, oats, instant: regular, dry | Breakfast cereals | 4.16 mg | 181% | CNF |
| 182 | Cereal, ready to eat, granola, homemade | Breakfast cereals | 4.16 mg | 181% | CNF |
| 183 | Chickpeas (garbanzo beans, bengal gram), mature seeds, raw | Legumes and Legume Products | 4.15 mg | 180% | USDA_SR |
| 184 | Nuts, macadamia nuts, raw | Nut and Seed Products | 4.13 mg | 180% | USDA_SR |
| 185 | Nuts, macadamia (bushnuts, queensland), raw | Nuts and Seeds | 4.13 mg | 180% | CNF |
| 186 | Seeds, pumpkin seeds (pepitas), raw | Nut and Seed Products | 4.12 mg | 179% | USDA_FF |
| 187 | Rice crackers | Snacks | 4.07 mg | 177% | USDA_SR |
| 188 | Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 4.07 mg | 177% | USDA_SR |
| 189 | Beef, New Zealand, imported, variety meats and by-products, tripe uncooked, raw | Beef Products | 4.05 mg | 176% | USDA_SR |
| 190 | Wheat, hard red spring | Cereal Grains and Pasta | 4.05 mg | 176% | USDA_SR |
| 191 | Grains, wheat, hard red spring | Cereals, Grains and Pasta | 4.05 mg | 176% | CNF |
| 192 | Oat flour, partially debranned | Cereal Grains and Pasta | 4.02 mg | 175% | USDA_SR |
| 193 | Grains, oat flour, partially debranned | Cereals, Grains and Pasta | 4.02 mg | 175% | CNF |
| 194 | Rice flour, brown | Cereal Grains and Pasta | 4.01 mg | 174% | USDA_SR |
| 195 | Grains, rice flour, brown | Cereals, Grains and Pasta | 4.01 mg | 174% | CNF |
| 196 | Cereals ready-to-eat, granola, homemade | Breakfast Cereals | 4.00 mg | 174% | USDA_SR |
| 197 | Wheat, hard red winter | Cereal Grains and Pasta | 3.98 mg | 173% | USDA_SR |
| 198 | Grains, wheat, hard red winter | Cereals, Grains and Pasta | 3.98 mg | 173% | CNF |
| 199 | Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified | Baby Foods | 3.96 mg | 172% | USDA_SR |
| 200 | Spices, dill weed, dried | Spices and Herbs | 3.95 mg | 172% | USDA_SR |
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