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 251–300 of 383 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Watermelon, seedless, rind only, raw | Fruits and Fruit Juices | 0.07 mg | 3% |
| 252 | Radishes, red, raw | Vegetables and Vegetable Products | 0.07 mg | 3% |
| 253 | Turnips, raw | Vegetables and Vegetable Products | 0.07 mg | 3% |
| 254 | Kiwifruit (kiwi), green, peeled, raw | Fruits and Fruit Juices | 0.07 mg | 3% |
| 255 | Egg, yolk, raw, frozen, pasteurized | Dairy and Egg Products | 0.07 mg | 3% |
| 256 | Tomatoes, canned, red, ripe, diced | Vegetables and Vegetable Products | 0.07 mg | 3% |
| 257 | Watermelon, seedless, flesh only, raw | Fruits and Fruit Juices | 0.07 mg | 3% |
| 258 | Cheese, parmesan, grated | Dairy and Egg Products | 0.07 mg | 3% |
| 259 | Cheese, pasteurized process cheese food or product, American, singles | Dairy and Egg Products | 0.07 mg | 3% |
| 260 | Kiwifruit, green, raw | Fruits and Fruit Juices | 0.06 mg | 3% |
| 261 | Lobster, tail only, frozen, wild caught | Finfish and Shellfish Products | 0.06 mg | 3% |
| 262 | Grape juice, white, with added vitamin C, from concentrate, shelf stable | Fruits and Fruit Juices | 0.06 mg | 3% |
| 263 | Mushroom, crimini | Vegetables and Vegetable Products | 0.06 mg | 3% |
| 264 | Mushroom, maitake | Vegetables and Vegetable Products | 0.06 mg | 3% |
| 265 | Tomato juice, with added ingredients, from concentrate, shelf stable | Vegetables and Vegetable Products | 0.06 mg | 3% |
| 266 | Almond milk, unsweetened, plain, refrigerated | Beverages | 0.06 mg | 2% |
| 267 | Pickles, cucumber, dill or kosher dill | Vegetables and Vegetable Products | 0.06 mg | 2% |
| 268 | Pear, Anjou, green, with skin, raw | Fruits and Fruit Juices | 0.05 mg | 2% |
| 269 | Mushrooms, white button | Vegetables and Vegetable Products | 0.05 mg | 2% |
| 270 | Mushrooms, white button | Vegetables and Vegetable Products | 0.05 mg | 2% |
| 271 | Apricot, with skin, raw | Fruits and Fruit Juices | 0.05 mg | 2% |
| 272 | Juice, pomegranate, from concentrate, shelf-stable | Fruits and Fruit Juices | 0.05 mg | 2% |
| 273 | Mandarin, seedless, peeled, raw | Fruits and Fruit Juices | 0.05 mg | 2% |
| 274 | Pawpaw, peeled, seeded, raw | Fruits and Fruit Juices | 0.05 mg | 2% |
| 275 | Squash, pie pumpkin, peeled, seeded, raw | Vegetables and Vegetable Products | 0.05 mg | 2% |
| 276 | Mushroom, portabella | Vegetables and Vegetable Products | 0.05 mg | 2% |
| 277 | Nectarines, raw | Fruits and Fruit Juices | 0.05 mg | 2% |
| 278 | Olives, green, Manzanilla, stuffed with pimiento | Fruits and Fruit Juices | 0.05 mg | 2% |
| 279 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 0.05 mg | 2% |
| 280 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 0.05 mg | 2% |
| 281 | Almond milk, unsweetened, plain, shelf stable | Beverages | 0.04 mg | 2% |
| 282 | Almond milk, unsweetened, plain, shelf stable | Beverages | 0.04 mg | 2% |
| 283 | Plum, black, with skin, raw | Fruits and Fruit Juices | 0.04 mg | 2% |
| 284 | Apples, gala, with skin, raw | Fruits and Fruit Juices | 0.04 mg | 2% |
| 285 | Apples, honeycrisp, with skin, raw | Fruits and Fruit Juices | 0.04 mg | 2% |
| 286 | Apples, gala, with skin, raw | Fruits and Fruit Juices | 0.04 mg | 2% |
| 287 | Apples, honeycrisp, with skin, raw | Fruits and Fruit Juices | 0.04 mg | 2% |
| 288 | Apples, granny smith, with skin, raw | Fruits and Fruit Juices | 0.04 mg | 2% |
| 289 | Apples, granny smith, with skin, raw | Fruits and Fruit Juices | 0.04 mg | 2% |
| 290 | Cheese, pasteurized process, American, vitamin D fortified | Dairy and Egg Products | 0.04 mg | 2% |
| 291 | Cheese, parmesan, grated, refrigerated | Dairy and Egg Products | 0.04 mg | 2% |
| 292 | Applesauce, unsweetened, with added vitamin C | Fruits and Fruit Juices | 0.04 mg | 2% |
| 293 | Applesauce, unsweetened, with added vitamin C | Fruits and Fruit Juices | 0.04 mg | 2% |
| 294 | Melons, honeydew, raw | Fruits and Fruit Juices | 0.04 mg | 2% |
| 295 | Sausage, turkey, breakfast links, mild, raw | Sausages and Luncheon Meats | 0.04 mg | 2% |
| 296 | Cheese, mozzarella, low moisture, part-skim | Dairy and Egg Products | 0.04 mg | 2% |
| 297 | Sausage, turkey, breakfast links, mild, raw | Sausages and Luncheon Meats | 0.04 mg | 2% |
| 298 | Yogurt, Greek, strawberry, nonfat | Dairy and Egg Products | 0.03 mg | 1% |
| 299 | Sausage, Italian, pork, mild, cooked, pan-fried | Sausages and Luncheon Meats | 0.03 mg | 1% |
| 300 | Sausage, Italian, pork, mild, cooked, pan-fried | Sausages and Luncheon Meats | 0.03 mg | 1% |
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