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 383 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 301 | Apples, fuji, with skin, raw | Fruits and Fruit Juices | 0.03 mg | 1% |
| 302 | Apples, fuji, with skin, raw | Fruits and Fruit Juices | 0.03 mg | 1% |
| 303 | Salt, table, iodized | Spices and Herbs | 0.03 mg | 1% |
| 304 | Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.03 mg | 1% |
| 305 | Pears, raw, bartlett | Fruits and Fruit Juices | 0.03 mg | 1% |
| 306 | Salt, table, iodized | Spices and Herbs | 0.03 mg | 1% |
| 307 | Frankfurter, beef, unheated | Sausages and Luncheon Meats | 0.03 mg | 1% |
| 308 | Apples, red delicious, with skin, raw | Fruits and Fruit Juices | 0.03 mg | 1% |
| 309 | Cheese, provolone, sliced | Dairy and Egg Products | 0.03 mg | 1% |
| 310 | Orange juice, no pulp, not fortified, from concentrate, refrigerated | Fruits and Fruit Juices | 0.03 mg | 1% |
| 311 | Apples, red delicious, with skin, raw | Fruits and Fruit Juices | 0.03 mg | 1% |
| 312 | Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.03 mg | 1% |
| 313 | Oranges, raw, navels | Fruits and Fruit Juices | 0.03 mg | 1% |
| 314 | Crustaceans, shrimp, farm raised, raw | Finfish and Shellfish Products | 0.03 mg | 1% |
| 315 | Orange juice, no pulp, not fortified, not from concentrate, refrigerated | Fruits and Fruit Juices | 0.03 mg | 1% |
| 316 | Apple juice, with added vitamin C, from concentrate, shelf stable | Fruits and Fruit Juices | 0.03 mg | 1% |
| 317 | Cheese, swiss | Dairy and Egg Products | 0.03 mg | 1% |
| 318 | Cheese, swiss | Dairy and Egg Products | 0.03 mg | 1% |
| 319 | Peaches, yellow, raw | Fruits and Fruit Juices | 0.03 mg | 1% |
| 320 | Cheese, cheddar | Dairy and Egg Products | 0.03 mg | 1% |
| 321 | Cheese, oaxaca, solid | Dairy and Egg Products | 0.02 mg | 1% |
| 322 | Snow crab, legs only, frozen | Finfish and Shellfish Products | 0.02 mg | 1% |
| 323 | Cheese, feta, whole milk, crumbled | Dairy and Egg Products | 0.02 mg | 1% |
| 324 | Grapefruit juice, white, canned or bottled, unsweetened | Fruits and Fruit Juices | 0.02 mg | 1% |
| 325 | Pork, cured, bacon, cooked, restaurant | Pork Products | 0.02 mg | 1% |
| 326 | Fish, tuna, light, canned in water, drained solids | Finfish and Shellfish Products | 0.02 mg | 1% |
| 327 | Cheese, dry white, queso seco | Dairy and Egg Products | 0.02 mg | 1% |
| 328 | Chicken, broilers or fryers, drumstick, meat only, cooked, braised | Poultry Products | 0.02 mg | 1% |
| 329 | Cheese, dry white, queso seco | Dairy and Egg Products | 0.02 mg | 1% |
| 330 | Cheese, American, restaurant | Dairy and Egg Products | 0.02 mg | 1% |
| 331 | Cheese, cotija, solid | Dairy and Egg Products | 0.02 mg | 1% |
| 332 | Turkey, ground, 93% lean/ 7% fat, raw | Poultry Products | 0.02 mg | 1% |
| 333 | Grapefruit juice, red, not fortified, not from concentrate, refrigerated | Fruits and Fruit Juices | 0.02 mg | 1% |
| 334 | Cheese, cottage, lowfat, 2% milkfat | Dairy and Egg Products | 0.01 mg | 1% |
| 335 | Ham, sliced, restaurant | Pork Products | 0.01 mg | 1% |
| 336 | Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised | Poultry Products | 0.01 mg | 1% |
| 337 | Cheese, monterey jack, solid | Dairy and Egg Products | 0.01 mg | 0% |
| 338 | Fish, haddock, raw | Finfish and Shellfish Products | 0.01 mg | 0% |
| 339 | Fish, pollock, raw | Finfish and Shellfish Products | 0.01 mg | 0% |
| 340 | Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles | Poultry Products | 0.01 mg | 0% |
| 341 | Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles | Poultry Products | 0.01 mg | 0% |
| 342 | Yogurt, Greek, plain, nonfat | Dairy and Egg Products | 0.01 mg | 0% |
| 343 | Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted | Beef Products | 0.01 mg | 0% |
| 344 | Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted | Beef Products | 0.01 mg | 0% |
| 345 | Chicken, drumstick, meat and skin, raw | Poultry Products | 0.01 mg | 0% |
| 346 | Yogurt, Greek, plain, whole milk | Dairy and Egg Products | 0.01 mg | 0% |
| 347 | Scallops, sea, frozen, wild caught | Finfish and Shellfish Products | 0.01 mg | 0% |
| 348 | Fish, tilapia, farm raised, raw | Finfish and Shellfish Products | 0.01 mg | 0% |
| 349 | Chicken, ground, with additives, raw | Poultry Products | 0.01 mg | 0% |
| 350 | Squid (calamari), frozen, tubes only | Finfish and Shellfish Products | 0.01 mg | 0% |
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