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 2301–2350 of 4,991 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2301 | Potato, french-fried, frozen, shoestring, unprepared | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2302 | Sausage, Braunschweiger (liver sausage with bacon), pork | Sausages and Luncheon meats | 0.15 mg | 7% |
| 2303 | Liver sausage, liverwurst, pork | Sausages and Luncheon meats | 0.15 mg | 7% |
| 2304 | Lettuce, cos or romaine | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2305 | Carrot, boiled, drained | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2306 | Cauliflower, raw | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2307 | Corn, sweet, yellow, frozen, kernels cut off the cob, boiled, drained | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2308 | Corn, sweet, yellow, frozen, kernels cut off the cob, boiled, drained, with salt | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2309 | Soup, cream, asparagus, canned, condensed, water added | Soups, Sauces and Gravies | 0.15 mg | 7% |
| 2310 | Soup, cream, potato, canned, condensed, water added | Soups, Sauces and Gravies | 0.15 mg | 7% |
| 2311 | Asparagus, boiled, drained | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2312 | Potato, french-fried, frozen, all types, salt added in processing, home-prepared, heated in oven | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2313 | Gravy, instant beef, dry | Soups, Sauces and Gravies | 0.15 mg | 7% |
| 2314 | Waffle, plain, frozen, ready-to-heat, microwaved | Baked Products | 0.15 mg | 7% |
| 2315 | Dessert, pudding, rice, with raisins, homemade | Sweets | 0.15 mg | 7% |
| 2316 | Pasta, corn, cooked | Cereals, Grains and Pasta | 0.15 mg | 7% |
| 2317 | Soup, cream, asparagus, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 0.15 mg | 7% |
| 2318 | Soup, cream, potato, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 0.15 mg | 7% |
| 2319 | Apple, canned, sweetened, sliced, unheated | Fruits and fruit juices | 0.15 mg | 7% |
| 2320 | Cabbage, Chinese (pe-tsai), boiled, drained | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2321 | Tomatillo, raw | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2322 | Onion, boiled, drained | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2323 | Potato, flesh, raw | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2324 | Onion, boiled, drained, with salt | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2325 | Potato, flesh and skin, raw | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2326 | Soup, chicken vegetable, canned, condensed, water added | Soups, Sauces and Gravies | 0.15 mg | 7% |
| 2327 | Soup, minestrone, canned, condensed, water added | Soups, Sauces and Gravies | 0.15 mg | 7% |
| 2328 | Asparagus, canned, solids and liquid | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2329 | Cabbage, savoy, boiled, drained | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2330 | Pie, banana cream, homemade | Baked Products | 0.15 mg | 7% |
| 2331 | Pie, peach, 2 crust | Baked Products | 0.15 mg | 7% |
| 2332 | Chinese dish, sweet and sour chicken, restaurant prepared | Mixed Dishes | 0.15 mg | 7% |
| 2333 | Babyfood, dinner, jarred, chicken with pasta and vegetables, all stages | Babyfoods | 0.15 mg | 7% |
| 2334 | Fast foods, sandwiches and burgers, hamburger, regular, double patty, with condiments | Fast Foods | 0.15 mg | 7% |
| 2335 | Sauerkraut, canned, low sodium | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2336 | Soy sauce (made with hydrolyzed vegetable protein), reduced sodium | Legumes and Legume Products | 0.15 mg | 7% |
| 2337 | Chicken, stewing, giblets, raw | Poultry Products | 0.15 mg | 7% |
| 2338 | Fruit salad (peach, pear, apricot, pineapple, cherry), canned, water pack, solids and liquid | Fruits and fruit juices | 0.15 mg | 7% |
| 2339 | Pear, dried halves, sulphured, cooked, added sugar | Fruits and fruit juices | 0.15 mg | 7% |
| 2340 | Prune juice, canned | Fruits and fruit juices | 0.15 mg | 7% |
| 2341 | Fruit salad (peach, pear, apricot, pineapple, cherry), canned, juice pack, solids and liquid | Fruits and fruit juices | 0.15 mg | 7% |
| 2342 | Sauerkraut, canned, solids and liquid | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2343 | Carrot, baby, raw | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2344 | Veal, pancreas, raw | Lamb, Veal and Game | 0.15 mg | 7% |
| 2345 | Egg, chicken, dried, whole, stabilized | Dairy and Egg Products | 0.15 mg | 7% |
| 2346 | Soup, broth, chicken, dehydrated | Soups, Sauces and Gravies | 0.15 mg | 7% |
| 2347 | Soup, scotch broth, canned, condensed, water added | Soups, Sauces and Gravies | 0.15 mg | 7% |
| 2348 | Soup, tomato rice, canned, condensed, water added | Soups, Sauces and Gravies | 0.15 mg | 7% |
| 2349 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, water pack, solids and liquid | Fruits and fruit juices | 0.15 mg | 7% |
| 2350 | Guava, common, raw | Fruits and fruit juices | 0.15 mg | 7% |
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