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 6,347 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2001 | Soup, bean with pork, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.24 mg | 11% |
| 2002 | French toast, frozen, ready-to-heat | Baked Products | 0.24 mg | 11% |
| 2003 | Fast foods, taco with chicken, lettuce and cheese, soft | Fast Foods | 0.24 mg | 11% |
| 2004 | TACO BELL, Soft Taco with chicken, cheese and lettuce | Fast Foods | 0.24 mg | 11% |
| 2005 | Restaurant, family style, chicken tenders | Restaurant Foods | 0.24 mg | 11% |
| 2006 | Restaurant, Chinese, egg rolls, assorted | Restaurant Foods | 0.24 mg | 11% |
| 2007 | Vegetables, mixed, frozen, unprepared | Vegetables and Vegetable Products | 0.24 mg | 11% |
| 2008 | Tomato products, canned, sauce, with onions, green peppers, and celery | Vegetables and Vegetable Products | 0.24 mg | 11% |
| 2009 | Watercress, raw | Vegetables and Vegetable Products | 0.24 mg | 11% |
| 2010 | Potatoes, hash brown, frozen, with butter sauce, prepared | Vegetables and Vegetable Products | 0.24 mg | 11% |
| 2011 | Peas, edible-podded, raw | Vegetables and Vegetable Products | 0.24 mg | 11% |
| 2012 | Squash, summer, zucchini, includes skin, frozen, unprepared | Vegetables and Vegetable Products | 0.24 mg | 11% |
| 2013 | Cabbage, red, raw | Vegetables and Vegetable Products | 0.24 mg | 11% |
| 2014 | Artichokes, (globe or french), frozen, unprepared | Vegetables and Vegetable Products | 0.24 mg | 11% |
| 2015 | Fast foods, cheeseburger; single, regular patty, with condiments and vegetables | Fast Foods | 0.24 mg | 11% |
| 2016 | WENDY'S, Jr. Hamburger, with cheese | Fast Foods | 0.24 mg | 11% |
| 2017 | Squash, winter, acorn, cooked, baked, with salt | Vegetables and Vegetable Products | 0.24 mg | 11% |
| 2018 | Cauliflower, green, cooked, with salt | Vegetables and Vegetable Products | 0.24 mg | 11% |
| 2019 | Cauliflower, green, cooked, no salt added | Vegetables and Vegetable Products | 0.24 mg | 11% |
| 2020 | Squash, winter, acorn, cooked, baked, without salt | Vegetables and Vegetable Products | 0.24 mg | 11% |
| 2021 | Mountain yam, hawaii, raw | Vegetables and Vegetable Products | 0.24 mg | 11% |
| 2022 | Fast foods, biscuit, with crispy chicken fillet | Fast Foods | 0.24 mg | 10% |
| 2023 | McDONALD'S, Southern Style Chicken Biscuit | Fast Foods | 0.24 mg | 10% |
| 2024 | Drumstick pods, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.24 mg | 10% |
| 2025 | Beets, harvard, canned, solids and liquids | Vegetables and Vegetable Products | 0.24 mg | 10% |
| 2026 | POPEYES, Fried Chicken, Mild, Skin and Breading | Fast Foods | 0.24 mg | 10% |
| 2027 | Lasagna, cheese, frozen, unprepared | Meals, Entrees, and Side Dishes | 0.24 mg | 10% |
| 2028 | Drumstick pods, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.24 mg | 10% |
| 2029 | Beets, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.24 mg | 10% |
| 2030 | Cookies, ladyfingers, with lemon juice and rind | Baked Products | 0.24 mg | 10% |
| 2031 | Cake, coffeecake, fruit | Baked Products | 0.24 mg | 10% |
| 2032 | Fish, pike, northern, raw | Finfish and Shellfish Products | 0.24 mg | 10% |
| 2033 | Infant formula, MEAD JOHNSON, NEXT STEP PROSOBEE, powder, not reconstituted | Baby Foods | 0.24 mg | 10% |
| 2034 | Toddler formula, MEAD JOHNSON, Nutramigen Toddler with LGG Powder, with ARA and DHA, not reconstituted | Baby Foods | 0.24 mg | 10% |
| 2035 | Cookies, ladyfingers, without lemon juice and rind | Baked Products | 0.24 mg | 10% |
| 2036 | Infant formula, MEAD JOHNSON, NEXT STEP, PROSOBEE LIPIL, powder, with ARA and DHA | Baby Foods | 0.24 mg | 10% |
| 2037 | Infant formula, MEAD JOHNSON, ENFAMIL, ENFAGROW, Soy, Toddler transitions, with ARA and DHA, powder | Baby Foods | 0.24 mg | 10% |
| 2038 | Frostings, chocolate, creamy, ready-to-eat | Sweets | 0.24 mg | 10% |
| 2039 | Squash, summer, zucchini, italian style, canned | Vegetables and Vegetable Products | 0.24 mg | 10% |
| 2040 | Restaurant, Chinese, vegetable lo mein, without meat | Restaurant Foods | 0.24 mg | 10% |
| 2041 | Bread, salvadoran sweet cheese (quesadilla salvadorena) | Baked Products | 0.24 mg | 10% |
| 2042 | Grape juice, canned or bottled, unsweetened, without added ascorbic acid | Fruits and Fruit Juices | 0.24 mg | 10% |
| 2043 | Grape juice, canned or bottled, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 0.24 mg | 10% |
| 2044 | Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed | Baby Foods | 0.24 mg | 10% |
| 2045 | Sausage, pork and turkey, pre-cooked | Sausages and Luncheon Meats | 0.24 mg | 10% |
| 2046 | APPLEBEE'S, mozzarella sticks | Restaurant Foods | 0.24 mg | 10% |
| 2047 | Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium | Fruits and Fruit Juices | 0.24 mg | 10% |
| 2048 | Cabbage, japanese style, fresh, pickled | Vegetables and Vegetable Products | 0.24 mg | 10% |
| 2049 | Beverages, Malted drink mix, natural, powder, dairy based. | Beverages | 0.24 mg | 10% |
| 2050 | Pancakes, blueberry, prepared from recipe | Baked Products | 0.24 mg | 10% |
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