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 2951–3000 of 11,725 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2951 | Beans, snap (Italian, green or yellow), frozen, unprepared | Vegetables and Vegetable Products | 0.37 mg | 16% | CNF |
| 2952 | Apricots, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 0.37 mg | 16% | CNF |
| 2953 | Beans, cannellini, canned, sodium added, drained and rinsed | Legumes and Legume Products | 0.37 mg | 16% | USDA_FF |
| 2954 | Muffins, blueberry, toaster-type | Baked Products | 0.37 mg | 16% | USDA_SR |
| 2955 | Raspberries, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.37 mg | 16% | USDA_SR |
| 2956 | Raspberry, wild, raw | Fruits and fruit juices | 0.37 mg | 16% | CNF |
| 2957 | Muffin, blueberry, toaster-type | Baked Products | 0.37 mg | 16% | CNF |
| 2958 | Sausage, blood sausage (blood pudding), raw | Sausages and Luncheon meats | 0.37 mg | 16% | CNF |
| 2959 | Strawberries, raw | Fruits and Fruit Juices | 0.37 mg | 16% | USDA_FF |
| 2960 | Strawberries, raw | Fruits and Fruit Juices | 0.37 mg | 16% | USDA_FF |
| 2961 | Puddings, chocolate, dry mix, instant | Sweets | 0.37 mg | 16% | USDA_SR |
| 2962 | Candies, MARS SNACKFOOD US, MARS Almond Bar | Sweets | 0.37 mg | 16% | USDA_SR |
| 2963 | Restaurant, Mexican, refried beans | Restaurant Foods | 0.37 mg | 16% | USDA_SR |
| 2964 | Refried beans | Legumes and Legume Products | 0.37 mg | 16% | CNF |
| 2965 | Bread, made with milk, commercial, toasted | Baked Products | 0.37 mg | 16% | CNF |
| 2966 | Dessert, pudding, chocolate, dry mix, instant, unprepared | Sweets | 0.37 mg | 16% | CNF |
| 2967 | Candies, bars, Mars almond | Sweets | 0.37 mg | 16% | CNF |
| 2968 | DIGIORNO Pizza, cheese topping, rising crust, frozen, baked | Fast Foods | 0.37 mg | 16% | USDA_SR |
| 2969 | Beans, pinto, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.37 mg | 16% | USDA_SR |
| 2970 | Chard, swiss, raw | Vegetables and Vegetable Products | 0.37 mg | 16% | USDA_SR |
| 2971 | Succotash, (corn and limas), canned, with whole kernel corn, solids and liquids | Vegetables and Vegetable Products | 0.37 mg | 16% | USDA_SR |
| 2972 | Bread, cheese | Baked Products | 0.37 mg | 16% | USDA_SR |
| 2973 | Bread, cheese | Baked Products | 0.37 mg | 16% | CNF |
| 2974 | Beans, pinto, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.37 mg | 16% | CNF |
| 2975 | Succotash, canned with whole kernel corn, solids and liquid | Vegetables and Vegetable Products | 0.37 mg | 16% | CNF |
| 2976 | Chard, swiss, raw | Vegetables and Vegetable Products | 0.37 mg | 16% | CNF |
| 2977 | PIZZA HUT 12" Pepperoni Pizza, Hand-Tossed Crust | Fast Foods | 0.36 mg | 16% | USDA_SR |
| 2978 | Cookies, chocolate chip, commercially prepared, special dietary | Baked Products | 0.36 mg | 16% | USDA_SR |
| 2979 | Snacks, tortilla chips, ranch-flavor | Snacks | 0.36 mg | 16% | USDA_SR |
| 2980 | Snacks, tortilla chips, ranch | Snacks | 0.36 mg | 16% | CNF |
| 2981 | Focaccia, Italian flatbread, plain | Baked Products | 0.36 mg | 16% | USDA_SR |
| 2982 | Bread, focaccia, Italian flatbread, plain | Baked Products | 0.36 mg | 16% | CNF |
| 2983 | Cookies, chocolate chip, dry mix | Baked Products | 0.36 mg | 16% | USDA_SR |
| 2984 | Lima beans, large, mature seeds, canned | Legumes and Legume Products | 0.36 mg | 16% | USDA_SR |
| 2985 | PIZZA HUT 14" Sausage Pizza, Hand-Tossed Crust | Fast Foods | 0.36 mg | 16% | USDA_SR |
| 2986 | Noodles, flat, crunchy, Chinese restaurant | Cereal Grains and Pasta | 0.36 mg | 16% | USDA_SR |
| 2987 | DENNY'S, mozzarella cheese sticks | Restaurant Foods | 0.36 mg | 16% | USDA_SR |
| 2988 | Tostada shells, corn | Baked Products | 0.36 mg | 16% | USDA_SR |
| 2989 | Cookie, chocolate chip, dry mix, unprepared | Baked Products | 0.36 mg | 16% | CNF |
| 2990 | Beans, lima, dry, large, canned, solids and liquid | Legumes and Legume Products | 0.36 mg | 16% | CNF |
| 2991 | Beans, baked, canned, with pork and sweet sauce | Legumes and Legume Products | 0.36 mg | 16% | USDA_SR |
| 2992 | Danish pastry, cinnamon, unenriched | Baked Products | 0.36 mg | 16% | USDA_SR |
| 2993 | Danish pastry, cinnamon, enriched | Baked Products | 0.36 mg | 16% | USDA_SR |
| 2994 | Taquitos, frozen, beef and cheese, oven-heated | Meals, Entrees, and Side Dishes | 0.36 mg | 16% | USDA_SR |
| 2995 | Taquito, beef and cheese, frozen, heated in oven | Mixed Dishes | 0.36 mg | 16% | CNF |
| 2996 | Danish pastry, cinnamon | Baked Products | 0.36 mg | 16% | CNF |
| 2997 | Beans, baked, canned, with pork and sweet sauce | Legumes and Legume Products | 0.36 mg | 16% | CNF |
| 2998 | Beans, baked, canned, with pork | Legumes and Legume Products | 0.36 mg | 16% | USDA_SR |
| 2999 | Fast Food, Pizza Chain, 14" pizza, pepperoni topping, thick crust | Fast Foods | 0.36 mg | 16% | USDA_SR |
| 3000 | PIZZA HUT 12" Pepperoni Pizza, Pan Crust | Fast Foods | 0.36 mg | 16% | USDA_SR |
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