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 2901–2950 of 11,725 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2901 | School Lunch, pizza, sausage topping, thick crust, whole grain, frozen, cooked | Fast Foods | 0.38 mg | 16% | USDA_SR |
| 2902 | PIZZA HUT 14" Sausage Pizza, Pan Crust | Fast Foods | 0.38 mg | 16% | USDA_SR |
| 2903 | Chicken, liver, all classes, cooked, pan-fried | Poultry Products | 0.38 mg | 16% | CNF |
| 2904 | Beans, navy, canned, solids and liquid | Legumes and Legume Products | 0.38 mg | 16% | CNF |
| 2905 | Candies, M&M MARS 3 MUSKETEERS Truffle Crisp | Sweets | 0.37 mg | 16% | USDA_SR |
| 2906 | Noodles, japanese, soba, cooked | Cereal Grains and Pasta | 0.37 mg | 16% | USDA_SR |
| 2907 | Chicken fried rice, with peas, onion and eggs | Mixed Dishes | 0.37 mg | 16% | CNF |
| 2908 | Pasta, Japanese noodles, soba, cooked | Cereals, Grains and Pasta | 0.37 mg | 16% | CNF |
| 2909 | Cookies, chocolate chip, refrigerated dough | Baked Products | 0.37 mg | 16% | USDA_SR |
| 2910 | Chives, raw | Vegetables and Vegetable Products | 0.37 mg | 16% | USDA_SR |
| 2911 | Seaweed, agar, raw | Vegetables and Vegetable Products | 0.37 mg | 16% | USDA_SR |
| 2912 | Cookie, chocolate chip, refrigerated dough | Baked Products | 0.37 mg | 16% | CNF |
| 2913 | Seaweed, agar, raw | Vegetables and Vegetable Products | 0.37 mg | 16% | CNF |
| 2914 | Chives, raw | Vegetables and Vegetable Products | 0.37 mg | 16% | CNF |
| 2915 | Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated | Baked Products | 0.37 mg | 16% | USDA_SR |
| 2916 | Cress, garden, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.37 mg | 16% | USDA_SR |
| 2917 | Cress, garden, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.37 mg | 16% | USDA_SR |
| 2918 | Cookie, chocolate sandwich, cream filling, chocolate-coated | Baked Products | 0.37 mg | 16% | CNF |
| 2919 | Cress, garden, boiled, drained | Vegetables and Vegetable Products | 0.37 mg | 16% | CNF |
| 2920 | Yam, cooked, boiled, drained, or baked, with salt | Vegetables and Vegetable Products | 0.37 mg | 16% | USDA_SR |
| 2921 | Taro, leaves, cooked, steamed, with salt | Vegetables and Vegetable Products | 0.37 mg | 16% | USDA_SR |
| 2922 | Yam, cooked, boiled, drained, or baked, without salt | Vegetables and Vegetable Products | 0.37 mg | 16% | USDA_SR |
| 2923 | Syrups, chocolate, fudge-type | Sweets | 0.37 mg | 16% | USDA_SR |
| 2924 | Taro leaves, cooked, steamed, without salt | Vegetables and Vegetable Products | 0.37 mg | 16% | USDA_SR |
| 2925 | Fast foods, mexican, burrito with beef and chili peppers | Fast Foods | 0.37 mg | 16% | CNF |
| 2926 | Sweets, syrups, chocolate, fudge-type | Sweets | 0.37 mg | 16% | CNF |
| 2927 | Yam, boiled, drained or baked | Vegetables and Vegetable Products | 0.37 mg | 16% | CNF |
| 2928 | Taro leaves, steamed | Vegetables and Vegetable Products | 0.37 mg | 16% | CNF |
| 2929 | Beans, cranberry (roman), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.37 mg | 16% | USDA_SR |
| 2930 | Doughnuts, cake-type, chocolate, sugared or glazed | Baked Products | 0.37 mg | 16% | USDA_SR |
| 2931 | Beans, pinto, mature seeds, canned, drained solids, rinsed in tap water | Legumes and Legume Products | 0.37 mg | 16% | USDA_SR |
| 2932 | Beans, cranberry (roman), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.37 mg | 16% | USDA_SR |
| 2933 | Lamb, New Zealand, imported, liver, cooked, soaked and fried | Lamb, Veal, and Game Products | 0.37 mg | 16% | USDA_SR |
| 2934 | Sauce, pesto, CLASSICO, basil pesto, ready-to-serve | Soups, Sauces, and Gravies | 0.37 mg | 16% | USDA_SR |
| 2935 | Poi | Vegetables and Vegetable Products | 0.37 mg | 16% | USDA_SR |
| 2936 | Seaweed, irishmoss, raw | Vegetables and Vegetable Products | 0.37 mg | 16% | USDA_SR |
| 2937 | Beans, pinto, canned, drained and rinsed | Legumes and Legume Products | 0.37 mg | 16% | CNF |
| 2938 | Vegetables, mixed, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.37 mg | 16% | CNF |
| 2939 | Yam, boiled, drained or baked, salt added | Vegetables and Vegetable Products | 0.37 mg | 16% | CNF |
| 2940 | Taro leaves, steamed, with salt | Vegetables and Vegetable Products | 0.37 mg | 16% | CNF |
| 2941 | Cress, garden, boiled, drained, with salt | Vegetables and Vegetable Products | 0.37 mg | 16% | CNF |
| 2942 | Doughnut (donut), cake-type, chocolate, sugared or glazed | Baked Products | 0.37 mg | 16% | CNF |
| 2943 | Beans, cranberry (roman), boiled, salted | Legumes and Legume Products | 0.37 mg | 16% | CNF |
| 2944 | Beans, cranberry (roman), boiled | Legumes and Legume Products | 0.37 mg | 16% | CNF |
| 2945 | Seaweed, irishmoss, raw | Vegetables and Vegetable Products | 0.37 mg | 16% | CNF |
| 2946 | Poi | Vegetables and Vegetable Products | 0.37 mg | 16% | CNF |
| 2947 | Apricots, dehydrated (low-moisture), sulfured, uncooked | Fruits and Fruit Juices | 0.37 mg | 16% | USDA_SR |
| 2948 | Turnip greens, frozen, unprepared | Vegetables and Vegetable Products | 0.37 mg | 16% | USDA_SR |
| 2949 | Beans, snap, green, frozen, all styles, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.37 mg | 16% | USDA_SR |
| 2950 | Turnip greens, frozen, unprepared | Vegetables and Vegetable Products | 0.37 mg | 16% | CNF |
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