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 4,991 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1951 | Beans, hyacinth, boiled, drained, with salt | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 1952 | Potato, flesh and skin, baked, with salt | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 1953 | Salsify (oysterplant, vegetable oyster), boiled, drained, with salt | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 1954 | Squash, summer, all varieties, boiled, drained, with salt | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 1955 | Fajita with chicken and vegetables | Mixed Dishes | 0.21 mg | 9% |
| 1956 | Grains, rice, white with pasta and seasonings, cooked | Cereals, Grains and Pasta | 0.21 mg | 9% |
| 1957 | Turnip, Prairie, native, boiled | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 1958 | Babyfood, fruit, jarred, banana, all stages | Babyfoods | 0.21 mg | 9% |
| 1959 | Babyfood, cereal, rice, with milk powder and fruit, prepared with water | Babyfoods | 0.21 mg | 9% |
| 1960 | Soup, bean with bacon, canned, condensed, water added | Soups, Sauces and Gravies | 0.21 mg | 9% |
| 1961 | Mollusks, cuttlefish, mixed spsecies, boiled or steamed | Finfish and Shellfish Products | 0.21 mg | 9% |
| 1962 | Bread, banana, homemade, made with margarine | Baked Products | 0.21 mg | 9% |
| 1963 | Beef, pancreas, braised | Beef Products | 0.21 mg | 9% |
| 1964 | Babyfood, fruit, jarred, mixed fruit | Babyfoods | 0.21 mg | 9% |
| 1965 | Fast foods, entree, scallops, breaded and fried | Fast Foods | 0.21 mg | 9% |
| 1966 | Bar, milk and cereal | Baked Products | 0.21 mg | 9% |
| 1967 | Yogourt, with crunchy granola/cereal topping | Dairy and Egg Products | 0.21 mg | 9% |
| 1968 | Brussels sprouts, frozen, boiled, drained | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 1969 | Fish, sardine, pacific, canned in tomato sauce, drained with bones | Finfish and Shellfish Products | 0.21 mg | 9% |
| 1970 | Beans, snap (Italian, green or yellow), canned, solids and liquid | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1971 | Beans, yardlong, (asparagus bean or cowpea), raw | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1972 | Beans, hyacinth, raw | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1973 | Cabbage, boiled, drained | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1974 | Meatless, bacon | Legumes and Legume Products | 0.20 mg | 9% |
| 1975 | Cake, white, regular, dry mix, unprepared | Baked Products | 0.20 mg | 9% |
| 1976 | Doughnut (donut), yeast-leavened, with jelly filling | Baked Products | 0.20 mg | 9% |
| 1977 | Leavening agent, cream of tartar | Baked Products | 0.20 mg | 9% |
| 1978 | Chili con carne with beans, canned | Mixed Dishes | 0.20 mg | 9% |
| 1979 | Salad, grape and apple with yogourt and candied walnuts | Fast Foods | 0.20 mg | 9% |
| 1980 | Pepper, Hungarian, raw | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1981 | Turnover, fruit (apple, berry, cherry, peach) | Baked Products | 0.20 mg | 9% |
| 1982 | Sapote, mamey, raw | Fruits and fruit juices | 0.20 mg | 9% |
| 1983 | Mushroom, shiitake, cooked | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1984 | Blueberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.20 mg | 9% |
| 1985 | Asparagus, frozen, unprepared | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1986 | Pancake, buttermilk, homemade | Baked Products | 0.20 mg | 9% |
| 1987 | Cabbage, napa, cooked | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1988 | Lettuce, red leaf | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1989 | Muffin, blueberry, dry mix, prepared | Baked Products | 0.20 mg | 9% |
| 1990 | Fast foods, mexican, nachos with cheese, beans, ground beef and tomatoes | Fast Foods | 0.20 mg | 9% |
| 1991 | Gravy, brown instant, dry | Soups, Sauces and Gravies | 0.20 mg | 9% |
| 1992 | Chicken, sautéed with almonds (almond guy ding) | Mixed Dishes | 0.20 mg | 9% |
| 1993 | Turkey, all classes, giblets, simmered | Poultry Products | 0.20 mg | 9% |
| 1994 | Peas and carrots, frozen, boiled, drained | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1995 | Snacks, corn-based, extruded, onion | Snacks | 0.20 mg | 9% |
| 1996 | Beans, yardlong, (asparagus bean or cowpea), boiled, drained | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1997 | Babyfood, cereal, barley, with milk powder, prepared with water | Babyfoods | 0.20 mg | 9% |
| 1998 | Fast foods, mexican, burrito with beef, cheese and chili | Fast Foods | 0.20 mg | 9% |
| 1999 | Game meat, native, beaver, meat, dried | Lamb, Veal and Game | 0.20 mg | 9% |
| 2000 | Game meat, native, moose, kidney, raw | Lamb, Veal and Game | 0.20 mg | 9% |
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