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 2151–2200 of 6,347 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2151 | Spanish rice mix, dry mix, prepared (with canola/vegetable oil blend or diced tomatoes and margarine) | Meals, Entrees, and Side Dishes | 0.22 mg | 10% |
| 2152 | OLIVE GARDEN, spaghetti with meat sauce | Restaurant Foods | 0.22 mg | 10% |
| 2153 | Hush puppies, prepared from recipe | Baked Products | 0.22 mg | 10% |
| 2154 | Cake, fruitcake, commercially prepared | Baked Products | 0.22 mg | 10% |
| 2155 | Figs, dried, stewed | Fruits and Fruit Juices | 0.22 mg | 10% |
| 2156 | Macaroni and Cheese, canned, microwavable | Meals, Entrees, and Side Dishes | 0.22 mg | 10% |
| 2157 | Babyfood, cookie, baby, fruit | Baby Foods | 0.22 mg | 10% |
| 2158 | TACO BELL, Soft Taco with steak | Fast Foods | 0.22 mg | 10% |
| 2159 | Beets, pickled, canned, solids and liquids | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 2160 | Turnip greens and turnips, frozen, unprepared | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 2161 | Tomato products, canned, sauce, with tomato tidbits | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 2162 | Nuts, ginkgo nuts, dried | Nut and Seed Products | 0.22 mg | 10% |
| 2163 | Lotus root, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 2164 | Lotus root, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 2165 | Fish, whitefish, eggs (Alaska Native) | American Indian/Alaska Native Foods | 0.22 mg | 10% |
| 2166 | Snacks, popcorn, caramel-coated, without peanuts | Snacks | 0.22 mg | 10% |
| 2167 | Beverages, tea, black, brewed, prepared with tap water, decaffeinated | Beverages | 0.22 mg | 10% |
| 2168 | Beverages, tea, black, brewed, prepared with distilled water | Beverages | 0.22 mg | 10% |
| 2169 | Beverages, tea, black, brewed, prepared with tap water | Beverages | 0.22 mg | 10% |
| 2170 | Gravy, turkey, dry | Soups, Sauces, and Gravies | 0.22 mg | 10% |
| 2171 | Gravy, chicken, dry | Soups, Sauces, and Gravies | 0.22 mg | 10% |
| 2172 | CHICK-FIL-A, chicken sandwich | Fast Foods | 0.22 mg | 10% |
| 2173 | Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 2174 | Fast foods, chicken fillet sandwich, plain with pickles | Fast Foods | 0.22 mg | 10% |
| 2175 | Potatoes, baked, flesh and skin, with salt | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 2176 | Potatoes, baked, flesh and skin, without salt | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 2177 | Cowpeas, young pods with seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 2178 | Cowpeas, young pods with seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 2179 | McDONALD'S, BIG MAC (without Big Mac Sauce) | Fast Foods | 0.22 mg | 9% |
| 2180 | McDONALD'S, Sausage Burrito | Fast Foods | 0.22 mg | 9% |
| 2181 | Soup, beef noodle, canned, condensed | Soups, Sauces, and Gravies | 0.22 mg | 9% |
| 2182 | Babyfood, vegetables, peas, strained | Baby Foods | 0.22 mg | 9% |
| 2183 | Fast foods, breakfast burrito, with egg, cheese, and sausage | Fast Foods | 0.22 mg | 9% |
| 2184 | Winged beans, immature seeds, raw | Vegetables and Vegetable Products | 0.22 mg | 9% |
| 2185 | Cabbage, mustard, salted | Vegetables and Vegetable Products | 0.22 mg | 9% |
| 2186 | Crustaceans, crayfish, mixed species, farmed, cooked, moist heat | Finfish and Shellfish Products | 0.22 mg | 9% |
| 2187 | Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 0.22 mg | 9% |
| 2188 | Macaroni and cheese, frozen entree | Meals, Entrees, and Side Dishes | 0.22 mg | 9% |
| 2189 | Tomato products, canned, sauce, spanish style | Vegetables and Vegetable Products | 0.22 mg | 9% |
| 2190 | Beans, snap, green, raw | Vegetables and Vegetable Products | 0.22 mg | 9% |
| 2191 | Sausage, egg and cheese breakfast biscuit | Meals, Entrees, and Side Dishes | 0.22 mg | 9% |
| 2192 | Doughnuts, french crullers, glazed | Baked Products | 0.21 mg | 9% |
| 2193 | Restaurant, Italian, spaghetti with pomodoro sauce (no meat) | Restaurant Foods | 0.21 mg | 9% |
| 2194 | Fruit juice smoothie, NAKED JUICE, GREEN MACHINE | Fruits and Fruit Juices | 0.21 mg | 9% |
| 2195 | Pie fillings, blueberry, canned | Sweets | 0.21 mg | 9% |
| 2196 | Waffles, buttermilk, frozen, ready-to-heat | Baked Products | 0.21 mg | 9% |
| 2197 | SUBWAY, tuna sub on white bread with lettuce and tomato | Fast Foods | 0.21 mg | 9% |
| 2198 | Fast foods, submarine sandwich, tuna on white bread with lettuce and tomato | Fast Foods | 0.21 mg | 9% |
| 2199 | Beans, snap, yellow, raw | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 2200 | Potatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased | Vegetables and Vegetable Products | 0.21 mg | 9% |
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