Foods high in Manganese

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 1951–2000 of 11,725 foods

#	Food	Category	Per 100 g	% DV	Source
1951	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Snacks	0.63 mg	27%	USDA_SR
1952	Cracker, cheese, reduced sodium	Baked Products	0.63 mg	27%	CNF
1953	Snacks, popcorn, oil-popped, microwave, regular flavour, no trans fat	Snacks	0.63 mg	27%	CNF
1954	Wheat flour, white (industrial), 9% protein, bleached, unenriched	Cereal Grains and Pasta	0.63 mg	27%	USDA_SR
1955	Wheat flour, white (industrial), 9% protein, bleached, enriched	Cereal Grains and Pasta	0.63 mg	27%	USDA_SR
1956	Malted milk, chocolate flavour, enriched powder	Beverages	0.63 mg	27%	CNF
1957	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Baked Products	0.63 mg	27%	USDA_SR
1958	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Legumes and Legume Products	0.62 mg	27%	USDA_SR
1959	Soup, ramen noodle, chicken flavor, dry	Soups, Sauces, and Gravies	0.62 mg	27%	USDA_SR
1960	Crackers, snack, Goya Crackers	Baked Products	0.62 mg	27%	USDA_SR
1961	Soup, ramen noodles, chicken flavour, dry	Soups, Sauces and Gravies	0.62 mg	27%	CNF
1962	Tofu, regular, firm or extra firm, raw (prepared with calcium sulphate and magnesium chloride)	Legumes and Legume Products	0.62 mg	27%	CNF
1963	Wheat flour, white (industrial), 13% protein, bleached, unenriched	Cereal Grains and Pasta	0.62 mg	27%	USDA_SR
1964	Wheat flour, white (industrial), 13% protein, bleached, enriched	Cereal Grains and Pasta	0.62 mg	27%	USDA_SR
1965	Candies, milk chocolate, with almonds	Sweets	0.62 mg	27%	USDA_SR
1966	Candies, bars, Hershey's Milk Chocolate with almonds	Sweets	0.62 mg	27%	CNF
1967	Potatoes, scalloped, dry mix, unprepared	Vegetables and Vegetable Products	0.62 mg	27%	USDA_SR
1968	Potato, scalloped, dry mix, unprepared	Vegetables and Vegetable Products	0.62 mg	27%	CNF
1969	Seeds, lotus seeds, raw	Nut and Seed Products	0.62 mg	27%	USDA_SR
1970	Seeds, lotus seeds, raw	Nuts and Seeds	0.62 mg	27%	CNF
1971	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Baked Products	0.62 mg	27%	USDA_SR
1972	Cookie, chocolate chip, commercial, regular, higher fat	Baked Products	0.62 mg	27%	CNF
1973	Semolina, enriched	Cereal Grains and Pasta	0.62 mg	27%	USDA_SR
1974	Semolina, unenriched	Cereal Grains and Pasta	0.62 mg	27%	USDA_SR
1975	Grains, semolina	Cereals, Grains and Pasta	0.62 mg	27%	CNF
1976	Cookies, shortbread, commercially prepared, pecan	Baked Products	0.62 mg	27%	USDA_SR
1977	Cookie, shortbread, pecan, commercial	Baked Products	0.62 mg	27%	CNF
1978	Grape juice, frozen concentrate, sugar and vitamin C added, undiluted	Fruits and fruit juices	0.62 mg	27%	CNF
1979	Potatoes, baked, skin only, with salt	Vegetables and Vegetable Products	0.62 mg	27%	USDA_SR
1980	Potatoes, baked, skin, without salt	Vegetables and Vegetable Products	0.62 mg	27%	USDA_SR
1981	Potato, skin, baked	Vegetables and Vegetable Products	0.62 mg	27%	CNF
1982	Sweet potato, canned, syrup pack, drained solids	Vegetables and Vegetable Products	0.61 mg	27%	USDA_SR
1983	Pie crust, standard type, frozen, ready-to-bake, baked	Baked Products	0.61 mg	27%	CNF
1984	Sweet potato, canned, syrup pack, drained solids	Vegetables and Vegetable Products	0.61 mg	27%	CNF
1985	Wheat flour, white, tortilla mix, enriched	Cereal Grains and Pasta	0.61 mg	27%	USDA_SR
1986	Grains, wheat flour, white, tortilla mix	Cereals, Grains and Pasta	0.61 mg	27%	CNF
1987	Raspberries, frozen, red, unsweetened	Fruits and Fruit Juices	0.61 mg	27%	USDA_SR
1988	Potato, skin, baked, with salt	Vegetables and Vegetable Products	0.61 mg	27%	CNF
1989	Bulgur, cooked	Cereal Grains and Pasta	0.61 mg	26%	USDA_SR
1990	Grains, bulgur, cooked	Cereals, Grains and Pasta	0.61 mg	26%	CNF
1991	Bread, white, commercial, with added fibre	Baked Products	0.61 mg	26%	CNF
1992	Tofu, raw, regular, prepared with calcium sulfate	Legumes and Legume Products	0.60 mg	26%	USDA_SR
1993	Tofu, regular; medium firm or firm, raw (prepared with calcium sulphate)	Legumes and Legume Products	0.60 mg	26%	CNF
1994	Muffins, English, mixed-grain (includes granola)	Baked Products	0.60 mg	26%	USDA_SR
1995	Tortilla, blue corn, Sakwavikaviki (Hopi)	American Indian/Alaska Native Foods	0.60 mg	26%	USDA_SR
1996	English muffin, multigrain (also granola)	Baked Products	0.60 mg	26%	CNF
1997	Potatoes, raw, skin	Vegetables and Vegetable Products	0.60 mg	26%	USDA_SR
1998	Babyfood, cereal, oat, with milk powder and fruit, prepared with water	Babyfoods	0.60 mg	26%	CNF
1999	Potato, skin, raw	Vegetables and Vegetable Products	0.60 mg	26%	CNF
2000	Beans, baked, canned, with beef	Legumes and Legume Products	0.60 mg	26%	USDA_SR

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Foods high in Manganese

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