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 6,347 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2951 | Peppers, sweet, red, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 2952 | Peppers, sweet, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 2953 | Mushrooms, white, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 2954 | Peppers, sweet, red, sauteed | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 2955 | Mushrooms, white, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 2956 | Sauce, plum, ready-to-serve | Soups, Sauces, and Gravies | 0.11 mg | 5% |
| 2957 | Bread, stuffing, cornbread, dry mix, prepared | Baked Products | 0.11 mg | 5% |
| 2958 | Tomatoes, red, ripe, raw, year round average | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 2959 | Peppers, jalapeno, canned, solids and liquids | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 2960 | Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and margarine added | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 2961 | Rice noodles, cooked | Cereal Grains and Pasta | 0.11 mg | 5% |
| 2962 | Potatoes, mashed, home-prepared, whole milk and butter added | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 2963 | Beverages, tea, black, ready-to-drink, lemon, sweetened | Beverages | 0.11 mg | 5% |
| 2964 | Sauce, barbecue, SWEET BABY RAY'S, original | Soups, Sauces, and Gravies | 0.11 mg | 5% |
| 2965 | Nuts, ginkgo nuts, raw | Nut and Seed Products | 0.11 mg | 5% |
| 2966 | Tomato products, canned, sauce | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 2967 | Potatoes, mashed, home-prepared, whole milk and margarine added | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 2968 | OLIVE GARDEN, lasagna classico | Restaurant Foods | 0.11 mg | 5% |
| 2969 | Eggplant, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 2970 | Eggplant, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 2971 | Bamboo shoots, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 2972 | Tomato sauce, canned, no salt added | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 2973 | Mushrooms, oyster, raw | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 2974 | Bamboo shoots, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 2975 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 0.11 mg | 5% |
| 2976 | Cherries, sour, red, raw | Fruits and Fruit Juices | 0.11 mg | 5% |
| 2977 | Potato salad with egg | Meals, Entrees, and Side Dishes | 0.11 mg | 5% |
| 2978 | Peppers, sweet, red, raw | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 2979 | Restaurant, Chinese, vegetable chow mein, without meat or noodles | Restaurant Foods | 0.11 mg | 5% |
| 2980 | Pickle and pimiento loaf, pork | Sausages and Luncheon Meats | 0.11 mg | 5% |
| 2981 | Salad dressing, ranch dressing, fat-free | Fats and Oils | 0.11 mg | 5% |
| 2982 | Sauce, hot chile, sriracha, TUONG OT SRIRACHA | Soups, Sauces, and Gravies | 0.11 mg | 5% |
| 2983 | Potato puffs, frozen, unprepared | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 2984 | Candied fruit | Fruits and Fruit Juices | 0.11 mg | 5% |
| 2985 | Snacks, beef jerky, chopped and formed | Snacks | 0.11 mg | 5% |
| 2986 | Mollusks, cuttlefish, mixed species, raw | Finfish and Shellfish Products | 0.11 mg | 5% |
| 2987 | Babyfood, dinner, vegetables and chicken, junior | Baby Foods | 0.11 mg | 5% |
| 2988 | Cake, pound, commercially prepared, butter (includes fresh and frozen) | Baked Products | 0.11 mg | 5% |
| 2989 | Fast foods, sundae, strawberry | Fast Foods | 0.11 mg | 5% |
| 2990 | Salad dressing, french dressing, reduced fat | Fats and Oils | 0.11 mg | 5% |
| 2991 | Salad dressing, french dressing, reduced fat, without salt | Fats and Oils | 0.11 mg | 5% |
| 2992 | Sour cream, imitation, cultured | Dairy and Egg Products | 0.11 mg | 5% |
| 2993 | Tapioca, pearl, dry | Cereal Grains and Pasta | 0.11 mg | 5% |
| 2994 | Caribou, shoulder meat, dried (Alaska Native) | American Indian/Alaska Native Foods | 0.11 mg | 5% |
| 2995 | Beans, baked, canned, plain or vegetarian | Legumes and Legume Products | 0.11 mg | 5% |
| 2996 | Beef, New Zealand, imported, variety meats and by-products, kidney, raw | Beef Products | 0.11 mg | 5% |
| 2997 | Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 0.11 mg | 5% |
| 2998 | Soup, beef noodle, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.11 mg | 5% |
| 2999 | Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 3000 | POPEYES, Fried Chicken, Mild, Breast, meat and skin with breading | Fast Foods | 0.11 mg | 5% |
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