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 2451–2500 of 6,347 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2451 | Pie crust, cookie-type, prepared from recipe, vanilla wafer, chilled | Baked Products | 0.18 mg | 8% |
| 2452 | Sauce, barbecue, KC MASTERPIECE, original | Soups, Sauces, and Gravies | 0.18 mg | 8% |
| 2453 | Seeds, breadnut tree seeds, raw | Nut and Seed Products | 0.18 mg | 8% |
| 2454 | Chicken, stewing, giblets, cooked, simmered | Poultry Products | 0.18 mg | 8% |
| 2455 | Gooseberries, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 0.18 mg | 8% |
| 2456 | Squash, summer, zucchini, includes skin, raw | Vegetables and Vegetable Products | 0.18 mg | 8% |
| 2457 | Ravioli, cheese-filled, canned | Meals, Entrees, and Side Dishes | 0.18 mg | 8% |
| 2458 | Pie, blueberry, commercially prepared | Baked Products | 0.18 mg | 8% |
| 2459 | BURGER KING, Hash Brown Rounds | Fast Foods | 0.18 mg | 8% |
| 2460 | Schar, Gluten-Free, Wheat-Free, Classic White Bread | Baked Products | 0.18 mg | 8% |
| 2461 | Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 0.17 mg | 8% |
| 2462 | Squash, summer, all varieties, raw | Vegetables and Vegetable Products | 0.17 mg | 8% |
| 2463 | KFC, Fried Chicken, ORIGINAL RECIPE, Wing, meat and skin with breading | Fast Foods | 0.17 mg | 8% |
| 2464 | Beans, snap, green, canned, regular pack, drained solids | Vegetables and Vegetable Products | 0.17 mg | 8% |
| 2465 | Bread, gluten-free, white, made with potato extract, rice starch, and rice flour | Baked Products | 0.17 mg | 8% |
| 2466 | Beef macaroni with tomato sauce, frozen entree, reduced fat | Meals, Entrees, and Side Dishes | 0.17 mg | 8% |
| 2467 | McDONALD'S, Sausage Biscuit | Fast Foods | 0.17 mg | 8% |
| 2468 | Cornmeal, degermed, unenriched, white | Cereal Grains and Pasta | 0.17 mg | 8% |
| 2469 | Sauce, steak, tomato based | Soups, Sauces, and Gravies | 0.17 mg | 8% |
| 2470 | McDONALD'S, QUARTER POUNDER with Cheese | Fast Foods | 0.17 mg | 8% |
| 2471 | Salisbury steak with gravy, frozen | Meals, Entrees, and Side Dishes | 0.17 mg | 8% |
| 2472 | Cornmeal, degermed, unenriched, yellow | Cereal Grains and Pasta | 0.17 mg | 8% |
| 2473 | Cornmeal, degermed, enriched, white | Cereal Grains and Pasta | 0.17 mg | 8% |
| 2474 | Cornmeal, degermed, enriched, yellow | Cereal Grains and Pasta | 0.17 mg | 8% |
| 2475 | Arrowroot, raw | Vegetables and Vegetable Products | 0.17 mg | 8% |
| 2476 | Tamales (Navajo) | American Indian/Alaska Native Foods | 0.17 mg | 8% |
| 2477 | Rudi's, Gluten-Free Bakery, Original Sandwich Bread | Baked Products | 0.17 mg | 8% |
| 2478 | WENDY'S, Double Stack, with cheese | Fast Foods | 0.17 mg | 8% |
| 2479 | Squash, winter, butternut, frozen, cooked, boiled, with salt | Vegetables and Vegetable Products | 0.17 mg | 8% |
| 2480 | Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.17 mg | 8% |
| 2481 | Potatoes, red, flesh and skin, baked | Vegetables and Vegetable Products | 0.17 mg | 8% |
| 2482 | BANQUET, Salisbury Steak With Gravy, family size, frozen, unprepared | Meals, Entrees, and Side Dishes | 0.17 mg | 8% |
| 2483 | Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.17 mg | 8% |
| 2484 | Squash, winter, butternut, frozen, cooked, boiled, without salt | Vegetables and Vegetable Products | 0.17 mg | 8% |
| 2485 | Ice creams, chocolate, rich | Sweets | 0.17 mg | 8% |
| 2486 | Restaurant, Chinese, sweet and sour pork | Restaurant Foods | 0.17 mg | 8% |
| 2487 | Cake, coffeecake, cheese | Baked Products | 0.17 mg | 7% |
| 2488 | Fast foods, shrimp, breaded and fried | Fast Foods | 0.17 mg | 7% |
| 2489 | Fast Foods, Fried Chicken, Wing, meat and skin and breading | Fast Foods | 0.17 mg | 7% |
| 2490 | Squash, winter, butternut, cooked, baked, with salt | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 2491 | Squash, winter, butternut, cooked, baked, without salt | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 2492 | Candies, NESTLE, 100 GRAND Bar | Sweets | 0.17 mg | 7% |
| 2493 | Squash, summer, crookneck and straightneck, raw | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 2494 | Nance, canned, syrup, drained | Fruits and Fruit Juices | 0.17 mg | 7% |
| 2495 | Corn dogs, frozen, prepared | Meals, Entrees, and Side Dishes | 0.17 mg | 7% |
| 2496 | McDONALD'S, Hotcakes (with 2 pats margarine & syrup) | Fast Foods | 0.17 mg | 7% |
| 2497 | Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 0.17 mg | 7% |
| 2498 | Bockwurst, pork, veal, raw | Sausages and Luncheon Meats | 0.17 mg | 7% |
| 2499 | Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 2500 | Cookies, butter, commercially prepared, enriched | Baked Products | 0.17 mg | 7% |
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