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 6,347 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 151 | Soy flour, defatted | Legumes and Legume Products | 3.02 mg | 131% |
| 152 | Wheat, durum | Cereal Grains and Pasta | 3.01 mg | 131% |
| 153 | Spelt, uncooked | Cereal Grains and Pasta | 2.98 mg | 130% |
| 154 | Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 2.98 mg | 130% |
| 155 | Snacks, rice cakes, brown rice, rye | Snacks | 2.98 mg | 129% |
| 156 | Rice, brown, parboiled, dry, UNCLE BEN'S | Cereal Grains and Pasta | 2.98 mg | 129% |
| 157 | Beverages, tea, instant, decaffeinated, lemon, sweetened | Beverages | 2.96 mg | 129% |
| 158 | Beverages, tea, instant, lemon, with added ascorbic acid | Beverages | 2.96 mg | 129% |
| 159 | Spices, allspice, ground | Spices and Herbs | 2.94 mg | 128% |
| 160 | Syrups, maple | Sweets | 2.91 mg | 126% |
| 161 | Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY | Breakfast Cereals | 2.90 mg | 126% |
| 162 | Spices, nutmeg, ground | Spices and Herbs | 2.90 mg | 126% |
| 163 | Blueberries, wild, frozen (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 2.87 mg | 125% |
| 164 | Teff, cooked | Cereal Grains and Pasta | 2.86 mg | 124% |
| 165 | Grape leaves, raw | Vegetables and Vegetable Products | 2.85 mg | 124% |
| 166 | Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 2.85 mg | 124% |
| 167 | Nuts, coconut meat, dried (desiccated), toasted | Nut and Seed Products | 2.80 mg | 122% |
| 168 | Babyfood, oatmeal cereal with fruit, dry, instant, toddler fortified | Baby Foods | 2.80 mg | 122% |
| 169 | Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry | Breakfast Cereals | 2.79 mg | 121% |
| 170 | Nuts, coconut meat, dried (desiccated), creamed | Nut and Seed Products | 2.78 mg | 121% |
| 171 | Nuts, coconut meat, dried (desiccated), not sweetened | Nut and Seed Products | 2.75 mg | 119% |
| 172 | Babyfood, rice cereal, dry, EARTHS BEST ORGANIC WHOLE GRAIN, fortified only with iron | Baby Foods | 2.74 mg | 119% |
| 173 | Wheat, KAMUT khorasan, uncooked | Cereal Grains and Pasta | 2.73 mg | 119% |
| 174 | Seeds, chia seeds, dried | Nut and Seed Products | 2.72 mg | 118% |
| 175 | Cereals ready-to-eat, RALSTON TASTEEOS | Breakfast Cereals | 2.70 mg | 117% |
| 176 | Muffins, wheat bran, dry mix | Baked Products | 2.67 mg | 116% |
| 177 | Snacks, pretzels, hard, whole-wheat including both salted and unsalted | Snacks | 2.66 mg | 116% |
| 178 | Spaghetti, spinach, dry | Cereal Grains and Pasta | 2.65 mg | 115% |
| 179 | Peanuts, spanish, raw | Legumes and Legume Products | 2.64 mg | 115% |
| 180 | Leeks, (bulb and lower-leaf portion), freeze-dried | Vegetables and Vegetable Products | 2.63 mg | 115% |
| 181 | Muffins, oat bran | Baked Products | 2.63 mg | 114% |
| 182 | Nuts, mixed nuts, dry roasted, with peanuts, without salt added | Nut and Seed Products | 2.61 mg | 113% |
| 183 | Nuts, mixed nuts, dry roasted, with peanuts, salt added, CHOSEN ROASTER | Nut and Seed Products | 2.61 mg | 113% |
| 184 | Nuts, chestnuts, chinese, dried | Nut and Seed Products | 2.60 mg | 113% |
| 185 | Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE | Snacks | 2.59 mg | 113% |
| 186 | Cereals, oats, instant, fortified, with cinnamon and spice, dry | Breakfast Cereals | 2.58 mg | 112% |
| 187 | Rye grain | Cereal Grains and Pasta | 2.58 mg | 112% |
| 188 | Bread, whole-wheat, commercially prepared, toasted | Baked Products | 2.54 mg | 111% |
| 189 | Seeds, sesame butter, paste | Nut and Seed Products | 2.54 mg | 110% |
| 190 | Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins | Breakfast Cereals | 2.52 mg | 110% |
| 191 | Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit | Breakfast Cereals | 2.52 mg | 110% |
| 192 | Babyfood, cereal, whole wheat, with apples, dry fortified | Baby Foods | 2.52 mg | 110% |
| 193 | Mary's Gone Crackers, Original Crackers, Organic Gluten Free | Baked Products | 2.52 mg | 110% |
| 194 | Soybeans, mature seeds, raw | Legumes and Legume Products | 2.52 mg | 109% |
| 195 | Seeds, sesame seeds, whole, roasted and toasted | Nut and Seed Products | 2.50 mg | 109% |
| 196 | Seeds, flaxseed | Nut and Seed Products | 2.48 mg | 108% |
| 197 | Crackers, crispbread, rye | Baked Products | 2.48 mg | 108% |
| 198 | Nuts, coconut meat, dried (desiccated), sweetened, shredded | Nut and Seed Products | 2.48 mg | 108% |
| 199 | Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits | Breakfast Cereals | 2.47 mg | 108% |
| 200 | Nuts, almonds, oil roasted, without salt added | Nut and Seed Products | 2.46 mg | 107% |
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