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 3151–3200 of 6,347 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3151 | Apricots, dried, sulfured, stewed, with added sugar | Fruits and Fruit Juices | 0.09 mg | 4% |
| 3152 | Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 0.09 mg | 4% |
| 3153 | Figs, canned, water pack, solids and liquids | Fruits and Fruit Juices | 0.09 mg | 4% |
| 3154 | Tomatoes, orange, raw | Vegetables and Vegetable Products | 0.09 mg | 4% |
| 3155 | Syrups, table blends, corn, refiner, and sugar | Sweets | 0.09 mg | 4% |
| 3156 | Soup, clam chowder, new england, canned, prepared with equal volume low fat (2%) milk | Soups, Sauces, and Gravies | 0.09 mg | 4% |
| 3157 | Game meat, caribou, cooked, roasted | Lamb, Veal, and Game Products | 0.09 mg | 4% |
| 3158 | Babyfood, beverage, GERBER, GRADUATES, FRUIT SPLASHERS | Baby Foods | 0.09 mg | 4% |
| 3159 | Beef, rib eye steak, boneless, lip off, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 0.09 mg | 4% |
| 3160 | Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 0.09 mg | 4% |
| 3161 | Soup, chunky vegetable, canned, ready-to-serve | Soups, Sauces, and Gravies | 0.09 mg | 4% |
| 3162 | Ice cream sundae cone | Dairy and Egg Products | 0.09 mg | 4% |
| 3163 | Beef, rib eye steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 0.09 mg | 4% |
| 3164 | Stew, mutton, corn, squash (Navajo) | American Indian/Alaska Native Foods | 0.09 mg | 4% |
| 3165 | Restaurant, Chinese, orange chicken | Restaurant Foods | 0.09 mg | 4% |
| 3166 | Snacks, corn-based, extruded, cones, plain | Snacks | 0.09 mg | 4% |
| 3167 | Fish, whitefish, mixed species, cooked, dry heat | Finfish and Shellfish Products | 0.09 mg | 4% |
| 3168 | Figs, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 0.09 mg | 4% |
| 3169 | Beef, rib eye roast, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 0.09 mg | 4% |
| 3170 | Mushrooms, canned, drained solids | Vegetables and Vegetable Products | 0.09 mg | 4% |
| 3171 | Snacks, beef sticks, smoked | Snacks | 0.09 mg | 4% |
| 3172 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.09 mg | 4% |
| 3173 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.09 mg | 4% |
| 3174 | Juice, apple, grape and pear blend, with added ascorbic acid and calcium | Fruits and Fruit Juices | 0.09 mg | 4% |
| 3175 | Soup, hot and sour, Chinese restaurant | Soups, Sauces, and Gravies | 0.09 mg | 4% |
| 3176 | Mollusks, clam, mixed species, raw | Finfish and Shellfish Products | 0.09 mg | 4% |
| 3177 | Beverages, tea, ready-to-drink, lemon, diet | Beverages | 0.09 mg | 4% |
| 3178 | Cheese, parmesan, dry grated, reduced fat | Dairy and Egg Products | 0.09 mg | 4% |
| 3179 | Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 0.09 mg | 4% |
| 3180 | Cake, angelfood, commercially prepared | Baked Products | 0.09 mg | 4% |
| 3181 | Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 0.09 mg | 4% |
| 3182 | Turkey, gizzard, all classes, raw | Poultry Products | 0.09 mg | 4% |
| 3183 | Beef, rib eye roast, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 0.09 mg | 4% |
| 3184 | Beef, variety meats and by-products, tripe, raw | Beef Products | 0.09 mg | 4% |
| 3185 | Pickles, chowchow, with cauliflower onion mustard, sweet | Vegetables and Vegetable Products | 0.09 mg | 4% |
| 3186 | Pork, fresh, variety meats and by-products, brain, cooked, braised | Pork Products | 0.09 mg | 4% |
| 3187 | Cranberry sauce, jellied, canned, OCEAN SPRAY | Fruits and Fruit Juices | 0.09 mg | 4% |
| 3188 | Lamb, New Zealand, imported, kidney, raw | Lamb, Veal, and Game Products | 0.08 mg | 4% |
| 3189 | Beverages, Fruit punch drink, with added nutrients, canned | Beverages | 0.08 mg | 4% |
| 3190 | Beef, corned beef hash, with potato, canned | Meals, Entrees, and Side Dishes | 0.08 mg | 4% |
| 3191 | Figs, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.08 mg | 4% |
| 3192 | Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 0.08 mg | 4% |
| 3193 | Beverages, fruit punch drink, without added nutrients, canned | Beverages | 0.08 mg | 4% |
| 3194 | Couscous, cooked | Cereal Grains and Pasta | 0.08 mg | 4% |
| 3195 | Catsup, low sodium | Vegetables and Vegetable Products | 0.08 mg | 4% |
| 3196 | Restaurant, family style, chili with meat and beans | Restaurant Foods | 0.08 mg | 4% |
| 3197 | APPLEBEE'S, chili | Restaurant Foods | 0.08 mg | 4% |
| 3198 | Catsup | Vegetables and Vegetable Products | 0.08 mg | 4% |
| 3199 | Feijoa, raw | Fruits and Fruit Juices | 0.08 mg | 4% |
| 3200 | Jujube, raw | Fruits and Fruit Juices | 0.08 mg | 4% |
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