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 2001–2050 of 11,725 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2001 | Fish, sucker, white, raw | Finfish and Shellfish Products | 0.60 mg | 26% | USDA_SR |
| 2002 | Crackers, matzo, egg | Baked Products | 0.60 mg | 26% | USDA_SR |
| 2003 | Soup, bean with frankfurters, canned, condensed | Soups, Sauces, and Gravies | 0.60 mg | 26% | USDA_SR |
| 2004 | Cracker, matzo, egg | Baked Products | 0.60 mg | 26% | CNF |
| 2005 | Beans, baked, canned, with beef | Legumes and Legume Products | 0.60 mg | 26% | CNF |
| 2006 | Fish, mullet (sucker), white, raw | Finfish and Shellfish Products | 0.60 mg | 26% | CNF |
| 2007 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar | Baked Products | 0.60 mg | 26% | USDA_SR |
| 2008 | Spinach, canned, regular pack, drained solids | Vegetables and Vegetable Products | 0.60 mg | 26% | USDA_SR |
| 2009 | Spinach, canned, drained solids | Vegetables and Vegetable Products | 0.60 mg | 26% | CNF |
| 2010 | Nuts, macadamia (bushnuts, queensland), oil roasted, salted | Nuts and Seeds | 0.59 mg | 26% | CNF |
| 2011 | Nuts, macadamia (bushnuts, queensland), oil roasted | Nuts and Seeds | 0.59 mg | 26% | CNF |
| 2012 | Bread, stuffing, dry mix | Baked Products | 0.59 mg | 26% | USDA_SR |
| 2013 | Lamb, variety meats and by-products, liver, cooked, pan-fried | Lamb, Veal, and Game Products | 0.59 mg | 26% | USDA_SR |
| 2014 | Bread stuffing, dry mix, unprepared | Baked Products | 0.59 mg | 26% | CNF |
| 2015 | Lamb, liver, pan-fried | Lamb, Veal and Game | 0.59 mg | 26% | CNF |
| 2016 | Candies, peanut brittle, prepared-from-recipe | Sweets | 0.59 mg | 26% | USDA_SR |
| 2017 | Pineapple, raw, traditional varieties | Fruits and fruit juices | 0.59 mg | 26% | CNF |
| 2018 | Candies, peanut brittle, homemade | Sweets | 0.59 mg | 26% | CNF |
| 2019 | Mollusks, oyster, eastern, wild, cooked, moist heat | Finfish and Shellfish Products | 0.59 mg | 26% | USDA_SR |
| 2020 | Mollusks, oyster, eastern (blue point), wild, boiled or steamed | Finfish and Shellfish Products | 0.59 mg | 26% | CNF |
| 2021 | Potatoes, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 0.59 mg | 26% | USDA_SR |
| 2022 | Potato, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 0.59 mg | 26% | CNF |
| 2023 | Cookies, brownies, prepared from recipe | Baked Products | 0.59 mg | 26% | USDA_SR |
| 2024 | Mushrooms, morel, raw | Vegetables and Vegetable Products | 0.59 mg | 26% | USDA_SR |
| 2025 | Restaurant, Latino, Arroz con grandules (rice and pigeonpeas) | Restaurant Foods | 0.59 mg | 26% | USDA_SR |
| 2026 | Mushroom, morel, raw | Vegetables and Vegetable Products | 0.59 mg | 26% | CNF |
| 2027 | Cookie, brownie, homemade | Baked Products | 0.59 mg | 26% | CNF |
| 2028 | Sauce, pesto, BUITONI, pesto with basil, ready-to-serve, refrigerated | Soups, Sauces, and Gravies | 0.59 mg | 25% | USDA_SR |
| 2029 | Sauce, pesto, ready-to-serve, refrigerated | Soups, Sauces, and Gravies | 0.59 mg | 25% | USDA_SR |
| 2030 | Lima beans, thin seeded (baby), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.58 mg | 25% | USDA_SR |
| 2031 | Lima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.58 mg | 25% | USDA_SR |
| 2032 | Beans, lima, dry, baby, boiled, salted | Legumes and Legume Products | 0.58 mg | 25% | CNF |
| 2033 | Beans, lima, dry, baby, boiled | Legumes and Legume Products | 0.58 mg | 25% | CNF |
| 2034 | Cereals, whole wheat hot natural cereal, cooked with water, with salt | Breakfast Cereals | 0.58 mg | 25% | USDA_SR |
| 2035 | Prickly pears, raw (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.58 mg | 25% | USDA_SR |
| 2036 | Burrito, bean and cheese, microwaved | Mixed Dishes | 0.58 mg | 25% | CNF |
| 2037 | Rolls, dinner, plain, commercially prepared (includes brown-and-serve) | Baked Products | 0.58 mg | 25% | USDA_SR |
| 2038 | Pasta mix, Italian lasagna, unprepared | Meals, Entrees, and Side Dishes | 0.58 mg | 25% | USDA_SR |
| 2039 | Roll, dinner, plain (also brown and serve), commercial | Baked Products | 0.58 mg | 25% | CNF |
| 2040 | Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt | Breakfast Cereals | 0.58 mg | 25% | USDA_SR |
| 2041 | Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt | Breakfast Cereals | 0.58 mg | 25% | USDA_SR |
| 2042 | Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup | Sweets | 0.58 mg | 25% | USDA_SR |
| 2043 | Cereal, hot, oats, instant: apple & cinnamon, prepared, Quaker | Breakfast cereals | 0.58 mg | 25% | CNF |
| 2044 | Pancakes, special dietary, dry mix | Baked Products | 0.58 mg | 25% | USDA_SR |
| 2045 | Bread, french or vienna (includes sourdough) | Baked Products | 0.58 mg | 25% | USDA_SR |
| 2046 | Noodles, chinese, chow mein | Cereal Grains and Pasta | 0.58 mg | 25% | USDA_SR |
| 2047 | Bread, French or Vienna (also sourdough) | Baked Products | 0.58 mg | 25% | CNF |
| 2048 | Sausage, chicken or turkey, Italian style, lower sodium | Sausages and Luncheon Meats | 0.58 mg | 25% | USDA_SR |
| 2049 | Nuts, chestnuts, japanese, boiled and steamed | Nut and Seed Products | 0.58 mg | 25% | USDA_SR |
| 2050 | Nuts, Japanese chestnuts, boiled and steamed | Nuts and Seeds | 0.58 mg | 25% | CNF |
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