Foods high in Manganese

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 2101–2150 of 11,725 foods

#	Food	Category	Per 100 g	% DV	Source
2101	Candies, dark chocolate coated coffee beans	Sweets	0.56 mg	24%	CNF
2102	Bread, sticks, plain	Baked Products	0.56 mg	24%	USDA_SR
2103	Ham, sliced, regular (approximately 11% fat)	Sausages and Luncheon Meats	0.56 mg	24%	USDA_SR
2104	Bread stick, plain	Baked Products	0.56 mg	24%	CNF
2105	Crackers, standard snack-type, regular, low salt	Baked Products	0.56 mg	24%	USDA_SR
2106	Cake, gingerbread, dry mix	Baked Products	0.56 mg	24%	USDA_SR
2107	Cracker, standard snack type, low sodium	Baked Products	0.56 mg	24%	CNF
2108	Cake mix, gingerbread, dry, unprepared	Baked Products	0.56 mg	24%	CNF
2109	Cress, garden, raw	Vegetables and Vegetable Products	0.55 mg	24%	USDA_SR
2110	Roll, hamburger / hot dog, plain	Baked Products	0.55 mg	24%	CNF
2111	Cress, garden, raw	Vegetables and Vegetable Products	0.55 mg	24%	CNF
2112	Crackers, milk	Baked Products	0.55 mg	24%	USDA_SR
2113	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Baked Products	0.55 mg	24%	USDA_SR
2114	Cracker, milk	Baked Products	0.55 mg	24%	CNF
2115	Flour, 00	Cereal Grains and Pasta	0.55 mg	24%	USDA_FF
2116	Bread, egg, toasted	Baked Products	0.55 mg	24%	USDA_SR
2117	Bread, egg, (challah), toasted	Baked Products	0.55 mg	24%	CNF
2118	Beans, pink, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	0.55 mg	24%	USDA_SR
2119	Beans, pink, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	0.55 mg	24%	USDA_SR
2120	Beans, pink, boiled, salted	Legumes and Legume Products	0.55 mg	24%	CNF
2121	Beans, pink, boiled	Legumes and Legume Products	0.55 mg	24%	CNF
2122	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Baked Products	0.55 mg	24%	USDA_SR
2123	Boysenberries, frozen, unsweetened	Fruits and Fruit Juices	0.55 mg	24%	USDA_SR
2124	Pasta, fresh-refrigerated, plain, as purchased	Cereal Grains and Pasta	0.55 mg	24%	USDA_SR
2125	Soybeans, green, raw	Vegetables and Vegetable Products	0.55 mg	24%	USDA_SR
2126	Babyfood, cereal, soya, with fruit, prepared with formula or breast milk	Babyfoods	0.55 mg	24%	CNF
2127	Pasta, fresh-refrigerated, plain, as purchased	Cereals, Grains and Pasta	0.55 mg	24%	CNF
2128	Soybeans, green (edamame), raw	Vegetables and Vegetable Products	0.55 mg	24%	CNF
2129	Boysenberry, frozen, unsweetened	Fruits and fruit juices	0.55 mg	24%	CNF
2130	Beans, pinto, immature seeds, frozen, unprepared	Vegetables and Vegetable Products	0.55 mg	24%	USDA_SR
2131	Beans, pinto, immature seeds, frozen, unprepared	Vegetables and Vegetable Products	0.55 mg	24%	CNF
2132	Bread, raisin, enriched, toasted	Baked Products	0.55 mg	24%	USDA_SR
2133	Babyfood, cereal, mixed grain, with milk powder, prepared with water	Babyfoods	0.54 mg	24%	CNF
2134	Kale, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.54 mg	24%	USDA_FF
2135	Kale, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.54 mg	24%	USDA_SR
2136	Kale, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.54 mg	24%	USDA_SR
2137	Kale, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.54 mg	24%	USDA_SR
2138	Kale, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.54 mg	24%	USDA_SR
2139	Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame)	Baked Products	0.54 mg	23%	USDA_SR
2140	Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame)	Baked Products	0.54 mg	23%	USDA_SR
2141	Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame)	Baked Products	0.54 mg	23%	USDA_SR
2142	Nabisco, Nabisco Ritz Crackers	Baked Products	0.54 mg	23%	USDA_SR
2143	Mollusks, clam, mixed species, cooked, breaded and fried	Finfish and Shellfish Products	0.54 mg	23%	USDA_SR
2144	Corn flour, whole-grain, blue (harina de maiz morado)	Cereal Grains and Pasta	0.54 mg	23%	USDA_SR
2145	Grains, corn flour, blue, whole-grain	Cereals, Grains and Pasta	0.54 mg	23%	CNF
2146	Mollusks, clam, mixed species, breaded and fried	Finfish and Shellfish Products	0.54 mg	23%	CNF
2147	Bread, reduced-calorie, oatmeal	Baked Products	0.54 mg	23%	USDA_SR
2148	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Baked Products	0.54 mg	23%	USDA_SR
2149	Candies, soft fruit and nut squares	Sweets	0.54 mg	23%	USDA_SR
2150	Tree fern, cooked, without salt	Vegetables and Vegetable Products	0.54 mg	23%	USDA_SR

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Foods high in Manganese

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