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 301–350 of 11,725 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 301 | Cereal, ready to eat, Muffets, Quaker | Breakfast cereals | 3.11 mg | 135% | CNF |
| 302 | Epazote, raw | Vegetables and Vegetable Products | 3.10 mg | 135% | USDA_SR |
| 303 | Epazote, raw | Vegetables and Vegetable Products | 3.10 mg | 135% | CNF |
| 304 | Babyfood, cereal, oat, with milk powder, dry | Babyfoods | 3.08 mg | 134% | CNF |
| 305 | Cereal, ready to eat, Heritage Flakes, Nature's Path | Breakfast cereals | 3.07 mg | 134% | CNF |
| 306 | Cereal, hot, oats, instant: golden honey with bran, dry, Quaker | Breakfast cereals | 3.07 mg | 133% | CNF |
| 307 | Pasta, spaghetti, whole-wheat, dry | Cereals, Grains and Pasta | 3.06 mg | 133% | CNF |
| 308 | Pasta, macaroni (elbow), whole wheat, dry | Cereals, Grains and Pasta | 3.06 mg | 133% | CNF |
| 309 | Bulgur, dry | Cereal Grains and Pasta | 3.05 mg | 133% | USDA_SR |
| 310 | Grains, bulgur, dry | Cereals, Grains and Pasta | 3.05 mg | 133% | CNF |
| 311 | Cereals ready-to-eat, QUAKER, Oatmeal Squares | Breakfast Cereals | 3.04 mg | 132% | USDA_SR |
| 312 | Nuts, macadamia nuts, dry roasted, without salt added | Nut and Seed Products | 3.04 mg | 132% | USDA_SR |
| 313 | Nuts, macadamia nuts, dry roasted, with salt added | Nut and Seed Products | 3.04 mg | 132% | USDA_SR |
| 314 | Nuts, macadamia, dry roasted, salted | Nuts and Seeds | 3.04 mg | 132% | CNF |
| 315 | Nuts, macadamia, dry roasted, unsalted | Nuts and Seeds | 3.04 mg | 132% | CNF |
| 316 | Soy flour, defatted | Legumes and Legume Products | 3.02 mg | 131% | USDA_SR |
| 317 | Soy flour, defatted | Legumes and Legume Products | 3.02 mg | 131% | CNF |
| 318 | Wheat, durum | Cereal Grains and Pasta | 3.01 mg | 131% | USDA_SR |
| 319 | Grains, wheat, durum | Cereals, Grains and Pasta | 3.01 mg | 131% | CNF |
| 320 | Soup, cream, chicken, dehydrated | Soups, Sauces and Gravies | 3.00 mg | 130% | CNF |
| 321 | Babyfood, cereal, mixed grain, dry | Babyfoods | 3.00 mg | 130% | CNF |
| 322 | Nuts, walnuts, English, halves, raw | Nut and Seed Products | 3.00 mg | 130% | USDA_FF |
| 323 | Spelt, uncooked | Cereal Grains and Pasta | 2.98 mg | 130% | USDA_SR |
| 324 | Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 2.98 mg | 130% | USDA_SR |
| 325 | Grains, spelt, uncooked | Cereals, Grains and Pasta | 2.98 mg | 130% | CNF |
| 326 | Cereal, ready to eat, 'All Bran' Bran Flakes, Kellogg's | Breakfast cereals | 2.98 mg | 130% | CNF |
| 327 | Snacks, rice cakes, brown rice, rye | Snacks | 2.98 mg | 129% | USDA_SR |
| 328 | Snacks, rice cakes, brown rice, rye | Snacks | 2.98 mg | 129% | CNF |
| 329 | Rice, brown, parboiled, dry, UNCLE BEN'S | Cereal Grains and Pasta | 2.98 mg | 129% | USDA_SR |
| 330 | Beverages, tea, instant, decaffeinated, lemon, sweetened | Beverages | 2.96 mg | 129% | USDA_SR |
| 331 | Beverages, tea, instant, lemon, with added ascorbic acid | Beverages | 2.96 mg | 129% | USDA_SR |
| 332 | Tea, instant, sweetened, lemon flavour, powder, decaffeinated | Beverages | 2.96 mg | 129% | CNF |
| 333 | Flour, spelt, whole grain | Cereal Grains and Pasta | 2.94 mg | 128% | USDA_FF |
| 334 | Spices, allspice, ground | Spices and Herbs | 2.94 mg | 128% | USDA_SR |
| 335 | Spices, allspice, ground | Spices and Herbs | 2.94 mg | 128% | CNF |
| 336 | Syrups, maple | Sweets | 2.91 mg | 126% | USDA_SR |
| 337 | Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY | Breakfast Cereals | 2.90 mg | 126% | USDA_SR |
| 338 | Flour, chestnut | Nut and Seed Products | 2.90 mg | 126% | USDA_FF |
| 339 | Spices, nutmeg, ground | Spices and Herbs | 2.90 mg | 126% | USDA_SR |
| 340 | Willow, native, young leaves, chopped | Vegetables and Vegetable Products | 2.90 mg | 126% | CNF |
| 341 | Spices, nutmeg, ground | Spices and Herbs | 2.90 mg | 126% | CNF |
| 342 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 2.89 mg | 126% | USDA_FF |
| 343 | Blueberries, wild, frozen (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 2.87 mg | 125% | USDA_SR |
| 344 | Blueberry, wild, frozen | Fruits and fruit juices | 2.87 mg | 125% | CNF |
| 345 | Teff, cooked | Cereal Grains and Pasta | 2.86 mg | 124% | USDA_SR |
| 346 | Grains, teff, cooked | Cereals, Grains and Pasta | 2.86 mg | 124% | CNF |
| 347 | Grape leaves, raw | Vegetables and Vegetable Products | 2.85 mg | 124% | USDA_SR |
| 348 | Grape leaves (vine leaves), raw | Vegetables and Vegetable Products | 2.85 mg | 124% | CNF |
| 349 | Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 2.85 mg | 124% | USDA_SR |
| 350 | Cereal, ready to eat, Oatmeal Squares, Maple & Brown Sugar, Quaker | Breakfast cereals | 2.85 mg | 124% | CNF |
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