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

Selling a product with manganese? Generate a print-ready nutrition label from your recipe.

Showing 2301–2350 of 11,725 foods

#	Food	Category	Per 100 g	% DV	Source
2301	Soy sauce made from soy (tamari)	Legumes and Legume Products	0.50 mg	22%	USDA_SR
2302	Soy sauce (made from soy), tamari	Legumes and Legume Products	0.50 mg	22%	CNF
2303	Cornmeal, whole-grain, white	Cereal Grains and Pasta	0.50 mg	22%	USDA_SR
2304	Rice noodles, dry	Cereal Grains and Pasta	0.50 mg	22%	USDA_SR
2305	Cornmeal, whole-grain, yellow	Cereal Grains and Pasta	0.50 mg	22%	USDA_SR
2306	Cornmeal, yellow, self-rising, bolted, plain, enriched	Cereal Grains and Pasta	0.50 mg	22%	USDA_SR
2307	Pasta, rice noodles, dry	Cereals, Grains and Pasta	0.50 mg	22%	CNF
2308	Grains, cornmeal (yellow), whole-grain	Cereals, Grains and Pasta	0.50 mg	22%	CNF
2309	Cookies, chocolate sandwich, with extra creme filling	Baked Products	0.50 mg	22%	USDA_SR
2310	Sweet potato, cooked, baked in skin, flesh, with salt	Vegetables and Vegetable Products	0.50 mg	22%	USDA_SR
2311	Sweet potato, cooked, baked in skin, flesh, without salt	Vegetables and Vegetable Products	0.50 mg	22%	USDA_SR
2312	Crackers, cheese, sandwich-type with cheese filling	Baked Products	0.50 mg	22%	USDA_SR
2313	Sausage, Chorizo, semi-dried (Spanish style), cured	Sausages and Luncheon meats	0.50 mg	22%	CNF
2314	Cracker, cheese, sandwich, with cheese filling	Baked Products	0.50 mg	22%	CNF
2315	Cookie, chocolate sandwich, extra cream filling	Baked Products	0.50 mg	22%	CNF
2316	Sweet potato, baked, skin removed after baking	Vegetables and Vegetable Products	0.50 mg	22%	CNF
2317	Seeds, pumpkin and squash seeds, whole, roasted, without salt	Nut and Seed Products	0.50 mg	22%	USDA_SR
2318	Seeds, pumpkin and squash seeds, whole, roasted, with salt added	Nut and Seed Products	0.50 mg	22%	USDA_SR
2319	Seeds, pumpkin and squash seeds, whole, roasted	Nuts and Seeds	0.50 mg	22%	CNF
2320	Seeds, pumpkin and squash seeds, whole, roasted, salted	Nuts and Seeds	0.50 mg	22%	CNF
2321	Puff pastry, frozen, ready-to-bake, baked	Baked Products	0.49 mg	22%	USDA_SR
2322	Sweets, syrups. table blends, cane and 15% maple	Sweets	0.49 mg	22%	CNF
2323	Candies, bars, Chunky	Sweets	0.49 mg	22%	CNF
2324	Puff pastry, frozen, ready-to-bake, baked	Baked Products	0.49 mg	22%	CNF
2325	Lentils, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	0.49 mg	21%	USDA_SR
2326	Lentils, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	0.49 mg	21%	USDA_SR
2327	Candies, sweet chocolate	Sweets	0.49 mg	21%	USDA_SR
2328	Candies, bars, sweet chocolate	Sweets	0.49 mg	21%	CNF
2329	Lentils, boiled, salted	Legumes and Legume Products	0.49 mg	21%	CNF
2330	Lentils, boiled	Legumes and Legume Products	0.49 mg	21%	CNF
2331	Raspberries, raw	Fruits and Fruit Juices	0.49 mg	21%	USDA_FF
2332	Raspberries, raw	Fruits and Fruit Juices	0.49 mg	21%	USDA_FF
2333	Spinach, canned, no salt added, solids and liquids	Vegetables and Vegetable Products	0.49 mg	21%	USDA_SR
2334	Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.49 mg	21%	USDA_SR
2335	Spinach, canned, regular pack, solids and liquids	Vegetables and Vegetable Products	0.49 mg	21%	USDA_SR
2336	Beans, pinto, immature seeds, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.49 mg	21%	USDA_SR
2337	Spinach, canned, solids and liquids, unsalted	Vegetables and Vegetable Products	0.49 mg	21%	CNF
2338	Bread, garlic, toasted	Baked Products	0.49 mg	21%	CNF
2339	Spinach, canned, solids and liquid	Vegetables and Vegetable Products	0.49 mg	21%	CNF
2340	Beans, pinto, frozen, boiled, drained	Vegetables and Vegetable Products	0.49 mg	21%	CNF
2341	Crackers, standard snack-type, regular	Baked Products	0.49 mg	21%	USDA_SR
2342	Bread, Italian	Baked Products	0.49 mg	21%	USDA_SR
2343	Cracker, standard snack-type	Baked Products	0.49 mg	21%	CNF
2344	Biscuits, plain or buttermilk, refrigerated dough, higher fat, baked	Baked Products	0.49 mg	21%	USDA_SR
2345	Mollusks, oyster, eastern, cooked, breaded and fried	Finfish and Shellfish Products	0.49 mg	21%	USDA_SR
2346	Candies, NESTLE, BUTTERFINGER Bar	Sweets	0.49 mg	21%	USDA_SR
2347	Sweet potato, baked, skin removed after baking, with salt	Vegetables and Vegetable Products	0.49 mg	21%	CNF
2348	Beans, pinto, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	0.49 mg	21%	CNF
2349	Candies, bars, Butterfinger	Sweets	0.49 mg	21%	CNF
2350	Biscuit, plain/buttermilk, refrigerated dough, higher fat, baked	Baked Products	0.49 mg	21%	CNF

Need this on a label? Turn these foods into a print-ready Nutrition Facts label.

Make a label

Foods high in Manganese

Turn these foods into a print-ready nutrition label.