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 2051–2100 of 6,347 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2051 | Peppers, hot chili, green, raw | Vegetables and Vegetable Products | 0.24 mg | 10% |
| 2052 | Macaroni and cheese, dry mix, prepared with 2% milk and 80% stick margarine from dry mix | Meals, Entrees, and Side Dishes | 0.24 mg | 10% |
| 2053 | Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt | Breakfast Cereals | 0.24 mg | 10% |
| 2054 | T.G.I. FRIDAY'S, chicken fingers, from kids' menu | Restaurant Foods | 0.24 mg | 10% |
| 2055 | Veal, variety meats and by-products, pancreas, cooked, braised | Lamb, Veal, and Game Products | 0.23 mg | 10% |
| 2056 | Apricots, dried, sulfured, uncooked | Fruits and Fruit Juices | 0.23 mg | 10% |
| 2057 | Fast foods, hamburger; single, regular patty; double decker bun with condiments and special sauce | Fast Foods | 0.23 mg | 10% |
| 2058 | McDONALD'S, Egg McMUFFIN | Fast Foods | 0.23 mg | 10% |
| 2059 | Fast foods, english muffin, with egg, cheese, and canadian bacon | Fast Foods | 0.23 mg | 10% |
| 2060 | Chicken breast tenders, breaded, cooked, microwaved | Poultry Products | 0.23 mg | 10% |
| 2061 | Peas and carrots, frozen, unprepared | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 2062 | Peas, edible-podded, frozen, unprepared | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 2063 | Restaurant, family style, french fries | Restaurant Foods | 0.23 mg | 10% |
| 2064 | Waffle, buttermilk, frozen, ready-to-heat, microwaved | Baked Products | 0.23 mg | 10% |
| 2065 | ARBY'S, roast beef sandwich, classic | Fast Foods | 0.23 mg | 10% |
| 2066 | Fast foods, roast beef sandwich, plain | Fast Foods | 0.23 mg | 10% |
| 2067 | Litchis, dried | Fruits and Fruit Juices | 0.23 mg | 10% |
| 2068 | Beans, black, mature seeds, canned, low sodium | Legumes and Legume Products | 0.23 mg | 10% |
| 2069 | Beans, black turtle, mature seeds, canned | Legumes and Legume Products | 0.23 mg | 10% |
| 2070 | Sauce, fish, ready-to-serve | Soups, Sauces, and Gravies | 0.23 mg | 10% |
| 2071 | Chicory roots, raw | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 2072 | Raspberries, canned, red, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.23 mg | 10% |
| 2073 | Pie, Dutch Apple, Commercially Prepared | Baked Products | 0.23 mg | 10% |
| 2074 | KFC, Popcorn Chicken | Fast Foods | 0.23 mg | 10% |
| 2075 | Burdock root, raw | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 2076 | Candies, fudge, chocolate marshmallow, prepared-from-recipe | Sweets | 0.23 mg | 10% |
| 2077 | Eggplant, raw | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 2078 | Vanilla extract | Spices and Herbs | 0.23 mg | 10% |
| 2079 | McDONALD'S, FILET-O-FISH (without tartar sauce) | Fast Foods | 0.23 mg | 10% |
| 2080 | Babyfood, dinner, turkey, rice, and vegetables, toddler | Baby Foods | 0.23 mg | 10% |
| 2081 | WENDY'S, Homestyle Chicken Fillet Sandwich | Fast Foods | 0.23 mg | 10% |
| 2082 | Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 2083 | McDONALD'S, Cheeseburger | Fast Foods | 0.23 mg | 10% |
| 2084 | Dandelion greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 2085 | Mushrooms, shiitake, raw | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 2086 | Dandelion greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 2087 | T.G.I. FRIDAY'S, chicken fingers | Restaurant Foods | 0.23 mg | 10% |
| 2088 | Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 2089 | Fish, whitefish, dried (Alaska Native) | American Indian/Alaska Native Foods | 0.23 mg | 10% |
| 2090 | DOMINO'S 14" Cheese Pizza, Crunchy Thin Crust | Fast Foods | 0.23 mg | 10% |
| 2091 | Chicken breast tenders, breaded, uncooked | Poultry Products | 0.23 mg | 10% |
| 2092 | Sweet potato leaves, cooked, steamed, with salt | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 2093 | Broccoli, stalks, raw | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 2094 | Broccoli, flower clusters, raw | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 2095 | Broccoli, leaves, raw | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 2096 | Sweet potato leaves, cooked, steamed, without salt | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 2097 | Ginger root, raw | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 2098 | Soup, bean & ham, canned, reduced sodium, prepared with water or ready-to-serve | Soups, Sauces, and Gravies | 0.23 mg | 10% |
| 2099 | Fast foods, chicken tenders | Fast Foods | 0.23 mg | 10% |
| 2100 | Cake, yellow, light, dry mix | Baked Products | 0.23 mg | 10% |
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