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
Selling a product with manganese? Generate a print-ready nutrition label from your recipe.
Showing 2201–2250 of 4,991 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2201 | Squash, winter, hubbard, baked | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 2202 | Cookie, butter, commercial | Baked Products | 0.17 mg | 7% |
| 2203 | Apple, frozen, sliced, unsweetened, unheated | Fruits and fruit juices | 0.17 mg | 7% |
| 2204 | Chayote, fruit, boiled, drained | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 2205 | Tomato products, canned, puree, no salt added | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 2206 | Bread stuffing, dry mix, prepared | Baked Products | 0.17 mg | 7% |
| 2207 | Fast foods, side dish, potato, baked, topped with cheese sauce and bacon | Fast Foods | 0.17 mg | 7% |
| 2208 | Lasagna with meat sauce, homemade | Mixed Dishes | 0.17 mg | 7% |
| 2209 | Poutine | Mixed Dishes | 0.17 mg | 7% |
| 2210 | Soup, split pea with ham, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 0.17 mg | 7% |
| 2211 | Peas, edible-podded (snow peas), boiled, drained | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 2212 | Taro, Tahitian, cooked | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 2213 | Beans, kidney, all types, canned, solids and liquid | Legumes and Legume Products | 0.17 mg | 7% |
| 2214 | Corn, sweet, yellow, on or off the cob, boiled, drained | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 2215 | Carrot, frozen, boiled, drained | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 2216 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 2217 | Cake, sponge, homemade | Baked Products | 0.17 mg | 7% |
| 2218 | Sweets, topping, strawberry | Sweets | 0.17 mg | 7% |
| 2219 | Fast foods, mexican, taco salad | Fast Foods | 0.17 mg | 7% |
| 2220 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with bacon and condiments | Fast Foods | 0.17 mg | 7% |
| 2221 | Peas and onions, frozen, boiled, drained | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 2222 | Potato, scalloped, homemade, with butter | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 2223 | Apple, canned, sweetened, sliced, heated | Fruits and fruit juices | 0.17 mg | 7% |
| 2224 | Dessert, frozen, fruit and juice bar | Sweets | 0.17 mg | 7% |
| 2225 | Fast foods, breakfast, biscuit with egg and steak | Fast Foods | 0.17 mg | 7% |
| 2226 | Sandwich, egg salad, homemade | Mixed Dishes | 0.17 mg | 7% |
| 2227 | Candies, fudge, peanut butter, homemade | Sweets | 0.16 mg | 7% |
| 2228 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments | Fast Foods | 0.16 mg | 7% |
| 2229 | Beans, snap (Italian, green or yellow), canned, drained solids, unsalted | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 2230 | Chicken, capon, giblets, raw | Poultry Products | 0.16 mg | 7% |
| 2231 | Squash, winter, all varieties, raw | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 2232 | Beans, snap (Italian, green or yellow), canned, drained solids | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 2233 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 2234 | Seeds, breadfruit seeds, roasted | Nuts and Seeds | 0.16 mg | 7% |
| 2235 | Pâté, chicken liver, canned | Sausages and Luncheon meats | 0.16 mg | 7% |
| 2236 | Squash, summer, crookneck, frozen, unprepared | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 2237 | Spaghetti, without meat, canned | Mixed Dishes | 0.16 mg | 7% |
| 2238 | Sausage, Chorizo, dry | Sausages and Luncheon meats | 0.16 mg | 7% |
| 2239 | Potato, au gratin, homemade, with butter | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 2240 | Waterchestnuts, Chinese, canned, solids and liquid | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 2241 | Potato, flesh, baked | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 2242 | Potato, mashed, flakes without milk, dry | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 2243 | Pie, chocolate cream, commercial | Baked Products | 0.16 mg | 7% |
| 2244 | Soup, minestrone, dehydrated, water added | Soups, Sauces and Gravies | 0.16 mg | 7% |
| 2245 | Soup, split pea with ham, ready-to-serve | Soups, Sauces and Gravies | 0.16 mg | 7% |
| 2246 | Onion, spring (green) or scallion (includes tops and bulb), raw | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 2247 | Pepper, sweet, green, canned, solids and liquid | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 2248 | Swamp cabbage (skunk cabbage, water convulvolus), raw | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 2249 | Cabbage, raw | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 2250 | Parsley, fresh | Vegetables and Vegetable Products | 0.16 mg | 7% |
Need this on a label? Turn these foods into a print-ready Nutrition Facts label.
Make a labelBuild a recipe from any of these ingredients and export a print-ready FDA or Canada Nutrition Facts label. Free.