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 6,347 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3101 | Peppers, jalapeno, raw | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 3102 | Peppers, sweet, red, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 3103 | Peppers, sweet, red, frozen, chopped, boiled, drained, without salt | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 3104 | Squash, summer, crookneck and straightneck, canned, drained, solid, without salt | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 3105 | Rutabagas, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 3106 | Rhubarb, frozen, uncooked | Fruits and Fruit Juices | 0.10 mg | 4% |
| 3107 | CAMPBELL'S CHUNKY, Hearty Beef Barley Soup | Soups, Sauces, and Gravies | 0.10 mg | 4% |
| 3108 | Beef, rib eye steak, boneless, lip off, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 0.10 mg | 4% |
| 3109 | Beef, rib eye steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 0.10 mg | 4% |
| 3110 | Celeriac, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 3111 | Celeriac, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 3112 | Cake, yellow, commercially prepared, with vanilla frosting | Baked Products | 0.10 mg | 4% |
| 3113 | Cereals ready-to-eat, RALSTON Corn Flakes | Breakfast Cereals | 0.10 mg | 4% |
| 3114 | Avocados, raw, Florida | Fruits and Fruit Juices | 0.10 mg | 4% |
| 3115 | Snacks, corn-based, extruded, puffs or twists, cheese-flavor, unenriched | Snacks | 0.10 mg | 4% |
| 3116 | Pomegranate juice, bottled | Fruits and Fruit Juices | 0.10 mg | 4% |
| 3117 | Pasta, gluten-free, corn and rice flour, cooked | Cereal Grains and Pasta | 0.09 mg | 4% |
| 3118 | KFC, Fried Chicken, EXTRA CRISPY, Wing, meat only, skin and breading removed | Fast Foods | 0.09 mg | 4% |
| 3119 | Agave, raw (Southwest) | American Indian/Alaska Native Foods | 0.09 mg | 4% |
| 3120 | Syrups, corn, high-fructose | Sweets | 0.09 mg | 4% |
| 3121 | Pork, fresh, variety meats and by-products, brain, raw | Pork Products | 0.09 mg | 4% |
| 3122 | Cherimoya, raw | Fruits and Fruit Juices | 0.09 mg | 4% |
| 3123 | Sausage, pork, chorizo, link or ground, raw | Sausages and Luncheon Meats | 0.09 mg | 4% |
| 3124 | Cheese, goat, semisoft type | Dairy and Egg Products | 0.09 mg | 4% |
| 3125 | Beef, rib eye roast, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 0.09 mg | 4% |
| 3126 | Pimento, canned | Vegetables and Vegetable Products | 0.09 mg | 4% |
| 3127 | Gourd, dishcloth (towelgourd), raw | Vegetables and Vegetable Products | 0.09 mg | 4% |
| 3128 | Plums, dried (prunes), stewed, with added sugar | Fruits and Fruit Juices | 0.09 mg | 4% |
| 3129 | Potatoes, mashed, ready-to-eat | Vegetables and Vegetable Products | 0.09 mg | 4% |
| 3130 | Babyfood, dinner, macaroni and cheese, strained | Baby Foods | 0.09 mg | 4% |
| 3131 | Pulled pork in barbecue sauce | Meals, Entrees, and Side Dishes | 0.09 mg | 4% |
| 3132 | Beef, rib eye steak, boneless, lip off, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 0.09 mg | 4% |
| 3133 | Apples, dried, sulfured, uncooked | Fruits and Fruit Juices | 0.09 mg | 4% |
| 3134 | Beef, rib eye steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 0.09 mg | 4% |
| 3135 | Babyfood, juice, fruit punch, with calcium | Baby Foods | 0.09 mg | 4% |
| 3136 | Stew, moose (Alaska Native) | American Indian/Alaska Native Foods | 0.09 mg | 4% |
| 3137 | Soup, chunky vegetable, reduced sodium, canned, ready-to-serve | Soups, Sauces, and Gravies | 0.09 mg | 4% |
| 3138 | Babyfood, GERBER, 3rd Foods, apple, mango and kiwi | Baby Foods | 0.09 mg | 4% |
| 3139 | Chicken, heart, all classes, raw | Poultry Products | 0.09 mg | 4% |
| 3140 | Beef, rib eye roast, boneless, lip-on, separable lean only, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 0.09 mg | 4% |
| 3141 | Pumpkin, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.09 mg | 4% |
| 3142 | Peaches, dried, sulfured, stewed, with added sugar | Fruits and Fruit Juices | 0.09 mg | 4% |
| 3143 | Pumpkin, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.09 mg | 4% |
| 3144 | Balsam-pear (bitter gourd), pods, raw | Vegetables and Vegetable Products | 0.09 mg | 4% |
| 3145 | Stew, hominy with mutton (Navajo) | American Indian/Alaska Native Foods | 0.09 mg | 4% |
| 3146 | Pork, fresh, variety meats and by-products, chitterlings, cooked, simmered | Pork Products | 0.09 mg | 4% |
| 3147 | Restaurant, Chinese, lemon chicken | Restaurant Foods | 0.09 mg | 4% |
| 3148 | Cake, pound, commercially prepared, other than all butter, unenriched | Baked Products | 0.09 mg | 4% |
| 3149 | Cake, pound, commercially prepared, other than all butter, enriched | Baked Products | 0.09 mg | 4% |
| 3150 | Soup, beef barley, ready to serve | Soups, Sauces, and Gravies | 0.09 mg | 4% |
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