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 3101–3150 of 11,725 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3101 | Onion rings, breaded, par fried, frozen, heated in oven | Vegetables and Vegetable Products | 0.35 mg | 15% | CNF |
| 3102 | Rice mix, white and wild, flavored, unprepared | Meals, Entrees, and Side Dishes | 0.35 mg | 15% | USDA_SR |
| 3103 | Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed | Legumes and Legume Products | 0.35 mg | 15% | USDA_FF |
| 3104 | Currants, zante, dried | Fruits and Fruit Juices | 0.34 mg | 15% | USDA_SR |
| 3105 | Lima beans, immature seeds, frozen, fordhook, unprepared | Vegetables and Vegetable Products | 0.34 mg | 15% | USDA_SR |
| 3106 | Beans, lima (fordhook), frozen, unprepared | Vegetables and Vegetable Products | 0.34 mg | 15% | CNF |
| 3107 | Restaurant, Latino, pupusas con frijoles (pupusas, bean) | Restaurant Foods | 0.34 mg | 15% | USDA_FF |
| 3108 | Pork, fresh, variety meats and by-products, liver, raw | Pork Products | 0.34 mg | 15% | USDA_SR |
| 3109 | Restaurant, Latino, pupusas con frijoles (pupusas, bean) | Restaurant Foods | 0.34 mg | 15% | USDA_SR |
| 3110 | Pork, liver, raw | Pork Products | 0.34 mg | 15% | CNF |
| 3111 | Cookies, fig bars | Baked Products | 0.34 mg | 15% | USDA_SR |
| 3112 | Rice, white, long-grain, precooked or instant, enriched, prepared | Cereal Grains and Pasta | 0.34 mg | 15% | USDA_SR |
| 3113 | Rambutan, canned, syrup pack | Fruits and Fruit Juices | 0.34 mg | 15% | USDA_SR |
| 3114 | Raspberries, puree, seedless | Fruits and Fruit Juices | 0.34 mg | 15% | USDA_SR |
| 3115 | Rambutan, canned, syrup pack | Fruits and fruit juices | 0.34 mg | 15% | CNF |
| 3116 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, prepared | Cereals, Grains and Pasta | 0.34 mg | 15% | CNF |
| 3117 | Cookie, fig bar | Baked Products | 0.34 mg | 15% | CNF |
| 3118 | BURGER KING, Onion Rings | Fast Foods | 0.34 mg | 15% | USDA_SR |
| 3119 | Fast foods, onion rings, breaded and fried | Fast Foods | 0.34 mg | 15% | USDA_SR |
| 3120 | Dandelion greens, raw | Vegetables and Vegetable Products | 0.34 mg | 15% | USDA_SR |
| 3121 | Babyfood, cereal, rice, with yogourt, with fruit, dry | Babyfoods | 0.34 mg | 15% | CNF |
| 3122 | Fast foods, side dish, onion rings, breaded and fried | Fast Foods | 0.34 mg | 15% | CNF |
| 3123 | Dandelion greens, raw | Vegetables and Vegetable Products | 0.34 mg | 15% | CNF |
| 3124 | Sourdough culture, 100% hydration (liquid) | 0.34 mg | 15% | CUSTOM | |
| 3125 | Dip, FRITO'S, bean, original flavor | Soups, Sauces, and Gravies | 0.34 mg | 15% | USDA_SR |
| 3126 | Dip, bean, original flavor | Soups, Sauces, and Gravies | 0.34 mg | 15% | USDA_SR |
| 3127 | Croissants, cheese | Baked Products | 0.34 mg | 15% | USDA_SR |
| 3128 | Biscuits, plain or buttermilk, dry mix | Baked Products | 0.34 mg | 15% | USDA_SR |
| 3129 | HOT POCKETS, meatballs & mozzarella stuffed sandwich, frozen | Meals, Entrees, and Side Dishes | 0.34 mg | 15% | USDA_SR |
| 3130 | DOMINO'S 14" Sausage Pizza, Classic Hand-Tossed Crust | Fast Foods | 0.34 mg | 15% | USDA_SR |
| 3131 | Croissant, cheese, commercial | Baked Products | 0.34 mg | 15% | CNF |
| 3132 | Biscuit, plain/buttermilk, dry mix, unprepared | Baked Products | 0.34 mg | 15% | CNF |
| 3133 | Mustard greens, frozen, unprepared | Vegetables and Vegetable Products | 0.34 mg | 15% | USDA_SR |
| 3134 | Mustard greens, frozen, unprepared | Vegetables and Vegetable Products | 0.34 mg | 15% | CNF |
| 3135 | PAPA JOHN'S 14" Cheese Pizza, Original Crust | Fast Foods | 0.34 mg | 15% | USDA_SR |
| 3136 | LITTLE CAESARS 14" Original Round Pepperoni Pizza, Regular Crust | Fast Foods | 0.34 mg | 15% | USDA_SR |
| 3137 | Turnip greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.34 mg | 15% | USDA_SR |
| 3138 | Brussels sprouts, raw | Vegetables and Vegetable Products | 0.34 mg | 15% | USDA_SR |
| 3139 | Turnip greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.34 mg | 15% | USDA_SR |
| 3140 | Agave, dried (Southwest) | American Indian/Alaska Native Foods | 0.34 mg | 15% | USDA_SR |
| 3141 | Agave, dried | Vegetables and Vegetable Products | 0.34 mg | 15% | CNF |
| 3142 | Brussels sprouts, raw | Vegetables and Vegetable Products | 0.34 mg | 15% | CNF |
| 3143 | Turnip greens, boiled, drained | Vegetables and Vegetable Products | 0.34 mg | 15% | CNF |
| 3144 | Blueberries, raw | Fruits and Fruit Juices | 0.34 mg | 15% | USDA_SR |
| 3145 | Nuts, chestnuts, european, raw, peeled | Nut and Seed Products | 0.34 mg | 15% | USDA_SR |
| 3146 | Pokeberry shoots, (poke), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.34 mg | 15% | USDA_SR |
| 3147 | Pokeberry shoots, (poke), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.34 mg | 15% | USDA_SR |
| 3148 | Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.34 mg | 15% | USDA_SR |
| 3149 | Nuts, European chestnuts (sweet), raw, peeled | Nuts and Seeds | 0.34 mg | 15% | CNF |
| 3150 | Pokeberry shoots, boiled, drained | Vegetables and Vegetable Products | 0.34 mg | 15% | CNF |
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