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 6,347 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1951 | Beans, baked, home prepared | Legumes and Legume Products | 0.26 mg | 11% |
| 1952 | Veal, variety meats and by-products, liver, raw | Lamb, Veal, and Game Products | 0.26 mg | 11% |
| 1953 | Beverages, citrus fruit juice drink, frozen concentrate | Beverages | 0.26 mg | 11% |
| 1954 | Chicken, liver, all classes, raw | Poultry Products | 0.26 mg | 11% |
| 1955 | Peas and onions, canned, solids and liquids | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1956 | Malabar spinach, cooked | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1957 | Cookies, sugar wafer, with creme filling, sugar free | Baked Products | 0.25 mg | 11% |
| 1958 | McDONALD'S, Sausage McMUFFIN | Fast Foods | 0.25 mg | 11% |
| 1959 | Sauce, hoisin, ready-to-serve | Soups, Sauces, and Gravies | 0.25 mg | 11% |
| 1960 | Chicken patty, frozen, uncooked | Poultry Products | 0.25 mg | 11% |
| 1961 | Fast foods, cheeseburger; single, regular patty, with condiments | Fast Foods | 0.25 mg | 11% |
| 1962 | Restaurant, family style, chicken fingers, from kid's menu | Restaurant Foods | 0.25 mg | 11% |
| 1963 | APPLEBEE'S, KRAFT, Macaroni & Cheese, from kid's menu | Restaurant Foods | 0.25 mg | 11% |
| 1964 | Danish pastry, raspberry, unenriched | Baked Products | 0.25 mg | 11% |
| 1965 | McDONALD'S, Hotcakes (plain) | Fast Foods | 0.25 mg | 11% |
| 1966 | Danish pastry, lemon, unenriched | Baked Products | 0.25 mg | 11% |
| 1967 | Danish pastry, fruit, unenriched (includes apple, cinnamon, raisin, strawberry) | Baked Products | 0.25 mg | 11% |
| 1968 | Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, lemon, raspberry, strawberry) | Baked Products | 0.25 mg | 11% |
| 1969 | Bread, potato | Baked Products | 0.25 mg | 11% |
| 1970 | Cheese, goat, hard type | Dairy and Egg Products | 0.25 mg | 11% |
| 1971 | T.G.I. FRIDAY'S, FRIDAY'S Shrimp, breaded | Restaurant Foods | 0.25 mg | 11% |
| 1972 | Noodles, japanese, somen, cooked | Cereal Grains and Pasta | 0.25 mg | 11% |
| 1973 | Soup, vegetable, canned, low sodium, condensed | Soups, Sauces, and Gravies | 0.25 mg | 11% |
| 1974 | Soup, black bean, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.25 mg | 11% |
| 1975 | Boysenberries, canned, heavy syrup | Fruits and Fruit Juices | 0.25 mg | 11% |
| 1976 | Soup, pea, split with ham, canned, chunky, ready-to-serve | Soups, Sauces, and Gravies | 0.25 mg | 11% |
| 1977 | Soup, vegetable beef, canned, condensed | Soups, Sauces, and Gravies | 0.25 mg | 11% |
| 1978 | Lettuce, green leaf, raw | Vegetables and Vegetable Products | 0.25 mg | 11% |
| 1979 | Strawberries, frozen, sweetened, sliced | Fruits and Fruit Juices | 0.25 mg | 11% |
| 1980 | Biscuits, plain or buttermilk, dry mix, prepared | Baked Products | 0.25 mg | 11% |
| 1981 | Vinegar, cider | Spices and Herbs | 0.25 mg | 11% |
| 1982 | McDONALD'S, french fries | Fast Foods | 0.25 mg | 11% |
| 1983 | Fast foods, taco with beef, cheese and lettuce, hard shell | Fast Foods | 0.25 mg | 11% |
| 1984 | TACO BELL, Original Taco with beef, cheese and lettuce | Fast Foods | 0.25 mg | 11% |
| 1985 | DOMINO'S 14" Sausage Pizza, Crunchy Thin Crust | Fast Foods | 0.25 mg | 11% |
| 1986 | Longans, dried | Fruits and Fruit Juices | 0.25 mg | 11% |
| 1987 | Squash, winter, butternut, frozen, unprepared | Vegetables and Vegetable Products | 0.25 mg | 11% |
| 1988 | Nance, frozen, unsweetened | Fruits and Fruit Juices | 0.25 mg | 11% |
| 1989 | Sauce, sweet and sour, prepared-from-recipe | Soups, Sauces, and Gravies | 0.25 mg | 11% |
| 1990 | Fast foods, burrito, with beans and beef | Fast Foods | 0.25 mg | 11% |
| 1991 | Fast foods, potato, french fried in vegetable oil | Fast Foods | 0.25 mg | 11% |
| 1992 | Potatoes, hash brown, home-prepared | Vegetables and Vegetable Products | 0.25 mg | 11% |
| 1993 | Cauliflower, green, raw | Vegetables and Vegetable Products | 0.25 mg | 11% |
| 1994 | Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.25 mg | 11% |
| 1995 | Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.25 mg | 11% |
| 1996 | DENNY'S, golden fried shrimp | Restaurant Foods | 0.25 mg | 11% |
| 1997 | Glutino, Gluten Free Cookies, Vanilla Creme | Baked Products | 0.25 mg | 11% |
| 1998 | Cereals ready-to-eat, chocolate-flavored frosted puffed corn | Breakfast Cereals | 0.25 mg | 11% |
| 1999 | ON THE BORDER, cheese quesadilla | Restaurant Foods | 0.25 mg | 11% |
| 2000 | Soup, pea, green, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.24 mg | 11% |
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