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 6,347 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2101 | Potatoes, Russet, flesh and skin, baked | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 2102 | DENNY'S, chicken strips | Restaurant Foods | 0.23 mg | 10% |
| 2103 | Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt | Breakfast Cereals | 0.23 mg | 10% |
| 2104 | Pie, pumpkin, commercially prepared | Baked Products | 0.23 mg | 10% |
| 2105 | BURGER KING, CROISSAN'WICH with Egg and Cheese | Fast Foods | 0.23 mg | 10% |
| 2106 | Cookie, vanilla with caramel, coconut, and chocolate coating | Baked Products | 0.23 mg | 10% |
| 2107 | DIGIORNO Pizza, cheese topping, thin crispy crust, frozen, baked | Fast Foods | 0.23 mg | 10% |
| 2108 | Brussels sprouts, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 2109 | Potatoes, frozen, french fried, par fried, extruded, unprepared | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 2110 | Brussels sprouts, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 2111 | Crustaceans, crayfish, mixed species, wild, raw | Finfish and Shellfish Products | 0.23 mg | 10% |
| 2112 | Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt | Breakfast Cereals | 0.23 mg | 10% |
| 2113 | Cookies, gluten-free, vanilla sandwich, with creme filling | Baked Products | 0.23 mg | 10% |
| 2114 | Potatoes, o'brien, frozen, prepared | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 2115 | Raisins, golden, seedless | Fruits and Fruit Juices | 0.23 mg | 10% |
| 2116 | Waffles, plain, frozen, ready-to-heat | Baked Products | 0.23 mg | 10% |
| 2117 | Apple juice, frozen concentrate, unsweetened, undiluted, without added ascorbic acid | Fruits and Fruit Juices | 0.23 mg | 10% |
| 2118 | Doughnuts, yeast-leavened, with creme filling | Baked Products | 0.23 mg | 10% |
| 2119 | Ice cream cookie sandwich | Dairy and Egg Products | 0.23 mg | 10% |
| 2120 | Dessert topping, powdered | Dairy and Egg Products | 0.23 mg | 10% |
| 2121 | Artichokes, (globe or french), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 2122 | Artichokes, (globe or french), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 2123 | Apple juice, frozen concentrate, unsweetened, undiluted, with added ascorbic acid | Fruits and Fruit Juices | 0.23 mg | 10% |
| 2124 | Potatoes, hash brown, refrigerated, prepared, pan-fried in canola oil | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 2125 | Pie, fried pies, lemon | Baked Products | 0.22 mg | 10% |
| 2126 | Macaroni and Cheese, canned entree | Meals, Entrees, and Side Dishes | 0.22 mg | 10% |
| 2127 | Pie, fried pies, cherry | Baked Products | 0.22 mg | 10% |
| 2128 | Pie, fried pies, fruit | Baked Products | 0.22 mg | 10% |
| 2129 | Macaroni and cheese, box mix with cheese sauce, prepared | Meals, Entrees, and Side Dishes | 0.22 mg | 10% |
| 2130 | Pasta, fresh-refrigerated, plain, cooked | Cereal Grains and Pasta | 0.22 mg | 10% |
| 2131 | Cream puff, eclair, custard or cream filled, iced | Baked Products | 0.22 mg | 10% |
| 2132 | Cereals ready-to-eat, RALSTON Corn Biscuits | Breakfast Cereals | 0.22 mg | 10% |
| 2133 | Soymilk, original and vanilla, unfortified | Legumes and Legume Products | 0.22 mg | 10% |
| 2134 | Cabbage, red, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 2135 | Broccoli, frozen, chopped, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 2136 | Gourd, dishcloth (towelgourd), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 2137 | Cabbage, red, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 2138 | Broccoli, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 2139 | Mushrooms, shiitake, stir-fried | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 2140 | Gourd, dishcloth (towelgourd), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 2141 | Waffle, buttermilk, frozen, ready-to-heat, toasted | Baked Products | 0.22 mg | 10% |
| 2142 | Cake, yellow, commercially prepared, with chocolate frosting, in-store bakery | Baked Products | 0.22 mg | 10% |
| 2143 | Bread, cornbread, dry mix, prepared with 2% milk, 80% margarine, and eggs | Baked Products | 0.22 mg | 10% |
| 2144 | Chicken, broilers or fryers, giblets, cooked, fried | Poultry Products | 0.22 mg | 10% |
| 2145 | POPEYES, Spicy Chicken Strips, analyzed 2006 | Fast Foods | 0.22 mg | 10% |
| 2146 | Peas, green, canned, drained solids, rinsed in tap water | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 2147 | Muffins, corn, dry mix, prepared | Baked Products | 0.22 mg | 10% |
| 2148 | Beverages, Coconut water, ready-to-drink, unsweetened | Beverages | 0.22 mg | 10% |
| 2149 | Sausage, turkey, reduced fat, brown and serve, cooked | Sausages and Luncheon Meats | 0.22 mg | 10% |
| 2150 | Sauce, pizza, canned, ready-to-serve | Soups, Sauces, and Gravies | 0.22 mg | 10% |
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