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 4,991 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2001 | Fast foods, sandwiches and burgers, hamburger, large, double patty, with condiments, vegetables and mayonnaise | Fast Foods | 0.20 mg | 9% |
| 2002 | Beef pot pie, frozen, prepared | Mixed Dishes | 0.20 mg | 9% |
| 2003 | Brussels sprouts, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 2004 | Peas and carrots, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 2005 | Yardlong beans (asparagus bean or cowpea), boiled, drained, with salt | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 2006 | Fast foods, sandwiches and burgers, grilled chicken sandwich with lettuce, tomato and spread | Fast Foods | 0.20 mg | 9% |
| 2007 | Soup, chicken gumbo, canned, condensed | Soups, Sauces and Gravies | 0.20 mg | 9% |
| 2008 | Soup, onion, canned, condensed | Soups, Sauces and Gravies | 0.20 mg | 9% |
| 2009 | Soup, cream, onion, canned, condensed | Soups, Sauces and Gravies | 0.20 mg | 9% |
| 2010 | Soup, leek, dehydrated | Soups, Sauces and Gravies | 0.20 mg | 9% |
| 2011 | Gravy, au jus, canned | Soups, Sauces and Gravies | 0.20 mg | 9% |
| 2012 | Gravy, beef, canned | Soups, Sauces and Gravies | 0.20 mg | 9% |
| 2013 | Gravy, chicken, canned | Soups, Sauces and Gravies | 0.20 mg | 9% |
| 2014 | Gravy, turkey, canned | Soups, Sauces and Gravies | 0.20 mg | 9% |
| 2015 | Soup, bean with bacon, dehydrated, water added | Soups, Sauces and Gravies | 0.20 mg | 9% |
| 2016 | Strawberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.20 mg | 9% |
| 2017 | Seaweed, kelp (kombu, tangle), raw | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 2018 | Coffee, instant, with sugar, cappucino flavour, powder | Beverages | 0.20 mg | 9% |
| 2019 | Drink, grape, vitamin C added, canned | Beverages | 0.20 mg | 9% |
| 2020 | Beans, cranberry, canned, with solids and liquid | Legumes and Legume Products | 0.20 mg | 9% |
| 2021 | Game meat, native, muskrat, raw | Lamb, Veal and Game | 0.20 mg | 9% |
| 2022 | Pancake, plain, homemade | Baked Products | 0.20 mg | 9% |
| 2023 | Pie, cherry, homemade, 2 crust | Baked Products | 0.20 mg | 9% |
| 2024 | Leavening agent, yeast, baker's, compressed | Baked Products | 0.20 mg | 9% |
| 2025 | Chicken, broiler, giblets, simmered | Poultry Products | 0.20 mg | 9% |
| 2026 | Beans, kidney, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 2027 | Potato, mashed, dehydrated, granules with milk, water and margarine added | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 2028 | Fast foods, mexican, enchirito with cheese, beef and beans | Fast Foods | 0.20 mg | 9% |
| 2029 | Yogourt, soy, fruit flavoured | Dairy and Egg Products | 0.20 mg | 9% |
| 2030 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty and bun, with condiments | Fast Foods | 0.20 mg | 9% |
| 2031 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments | Fast Foods | 0.20 mg | 9% |
| 2032 | Pork, pancreas, braised | Pork Products | 0.20 mg | 9% |
| 2033 | Pie, pumpkin, homemade | Baked Products | 0.20 mg | 9% |
| 2034 | Cauliflower, frozen, unprepared | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 2035 | Cake, white, homemade, without icing (frosting) | Baked Products | 0.20 mg | 9% |
| 2036 | Fast foods, breakfast, bagel, with ham, egg and cheese | Fast Foods | 0.20 mg | 9% |
| 2037 | Lasagna, cheese, frozen, prepared | Mixed Dishes | 0.20 mg | 9% |
| 2038 | Babyfood, vegetables, peas and carrots, all stages | Babyfoods | 0.20 mg | 9% |
| 2039 | Rhubarb, raw | Fruits and fruit juices | 0.20 mg | 9% |
| 2040 | Squash, summer, zucchini, baby, raw | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 2041 | Pie, tourtiere, commercial | Baked Products | 0.20 mg | 9% |
| 2042 | Fast foods, sandwiches and burgers, submarine sandwich on white bread with turkey | Fast Foods | 0.20 mg | 8% |
| 2043 | Dessert, frozen, ice cream cone, chocolate covered, with nuts, flavours other than chocolate | Sweets | 0.19 mg | 8% |
| 2044 | Energy drink, tea flavoured | Beverages | 0.19 mg | 8% |
| 2045 | Babyfood, dessert, jarred, banana with coconut cream | Babyfoods | 0.19 mg | 8% |
| 2046 | Broccoli, boiled, drained | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 2047 | Broccoli, boiled, drained, with salt | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 2048 | Tomato, red, ripe, stewed (scalloped with breadcrumbs) | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 2049 | Pasta, made without egg, homemade, cooked | Cereals, Grains and Pasta | 0.19 mg | 8% |
| 2050 | Fast foods, sandwiches and burgers, hamburger, large, single patty, with condiments | Fast Foods | 0.19 mg | 8% |
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