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 6,347 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 301 | Tomatoes, sun-dried | Vegetables and Vegetable Products | 1.85 mg | 80% |
| 302 | Peanuts, all types, oil-roasted, without salt | Legumes and Legume Products | 1.84 mg | 80% |
| 303 | Peanuts, all types, oil-roasted, with salt | Legumes and Legume Products | 1.84 mg | 80% |
| 304 | Nuts, almonds, blanched | Nut and Seed Products | 1.83 mg | 80% |
| 305 | Spices, dill seed | Spices and Herbs | 1.83 mg | 80% |
| 306 | Pie Crust, Cookie-type, Chocolate, Ready Crust | Baked Products | 1.83 mg | 80% |
| 307 | Mothbeans, mature seeds, raw | Legumes and Legume Products | 1.82 mg | 79% |
| 308 | Piki bread, made from blue cornmeal (Hopi) | American Indian/Alaska Native Foods | 1.82 mg | 79% |
| 309 | Snacks, corn cakes, very low sodium | Snacks | 1.81 mg | 79% |
| 310 | Snacks, corn cakes | Snacks | 1.81 mg | 79% |
| 311 | Peanut butter, chunk style, with salt | Legumes and Legume Products | 1.80 mg | 78% |
| 312 | Peanut butter, chunk style, without salt | Legumes and Legume Products | 1.80 mg | 78% |
| 313 | Snacks, KELLOGG, KELLOGG'S Low Fat Granola Bar, Crunchy Almond/Brown Sugar | Snacks | 1.80 mg | 78% |
| 314 | Beans, white, mature seeds, raw | Legumes and Legume Products | 1.80 mg | 78% |
| 315 | Pigeon peas (red gram), mature seeds, raw | Legumes and Legume Products | 1.79 mg | 78% |
| 316 | Muffins, English, whole-wheat | Baked Products | 1.79 mg | 78% |
| 317 | Bagels, multigrain | Baked Products | 1.79 mg | 78% |
| 318 | Snacks, pretzels, hard, plain, made with unenriched flour, unsalted | Snacks | 1.79 mg | 78% |
| 319 | Snacks, pretzels, hard, plain, made with unenriched flour, salted | Snacks | 1.79 mg | 78% |
| 320 | Snacks, pretzels, hard, plain, made with enriched flour, unsalted | Snacks | 1.79 mg | 78% |
| 321 | Peanuts, all types, dry-roasted, with salt | Legumes and Legume Products | 1.79 mg | 78% |
| 322 | Peanuts, all types, dry-roasted, without salt | Legumes and Legume Products | 1.79 mg | 78% |
| 323 | Crackers, wheat, low salt | Baked Products | 1.78 mg | 77% |
| 324 | Snacks, granola bars, hard, plain | Snacks | 1.78 mg | 77% |
| 325 | Nuts, mixed nuts, dry roasted, with peanuts, salt added, PLANTERS pistachio blend | Nut and Seed Products | 1.77 mg | 77% |
| 326 | Cereals ready-to-eat, wheat, puffed, fortified | Breakfast Cereals | 1.75 mg | 76% |
| 327 | Clif Z bar | Baby Foods | 1.75 mg | 76% |
| 328 | Bread, chapati or roti, whole wheat, commercially prepared, frozen | Baked Products | 1.75 mg | 76% |
| 329 | Nuts, acorn flour, full fat | Nut and Seed Products | 1.74 mg | 76% |
| 330 | Bread, pita, whole-wheat | Baked Products | 1.74 mg | 76% |
| 331 | Pinon Nuts, roasted (Navajo) | American Indian/Alaska Native Foods | 1.74 mg | 76% |
| 332 | Beans, adzuki, mature seeds, raw | Legumes and Legume Products | 1.73 mg | 75% |
| 333 | Peanuts, valencia, oil-roasted, without salt | Legumes and Legume Products | 1.72 mg | 75% |
| 334 | Peanuts, valencia, oil-roasted, with salt | Legumes and Legume Products | 1.72 mg | 75% |
| 335 | Thyme, fresh | Spices and Herbs | 1.72 mg | 75% |
| 336 | Lentils, pink or red, raw | Legumes and Legume Products | 1.72 mg | 75% |
| 337 | Beverages, coffee, instant, regular, half the caffeine | Beverages | 1.71 mg | 74% |
| 338 | Beverages, coffee, instant, regular, powder | Beverages | 1.71 mg | 74% |
| 339 | Waffles, whole wheat, lowfat, frozen, ready-to-heat | Baked Products | 1.71 mg | 74% |
| 340 | Nuts, chestnuts, chinese, roasted | Nut and Seed Products | 1.71 mg | 74% |
| 341 | Spices, chili powder | Spices and Herbs | 1.70 mg | 74% |
| 342 | Peanuts, virginia, raw | Legumes and Legume Products | 1.70 mg | 74% |
| 343 | Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour | Baked Products | 1.69 mg | 73% |
| 344 | Udi's, Gluten Free, Whole Grain Dinner Rolls | Baked Products | 1.69 mg | 73% |
| 345 | Lima beans, thin seeded (baby), mature seeds, raw | Legumes and Legume Products | 1.69 mg | 73% |
| 346 | Snacks, granola bites, mixed flavors | Snacks | 1.68 mg | 73% |
| 347 | Candies, praline, prepared-from-recipe | Sweets | 1.68 mg | 73% |
| 348 | Lima beans, large, mature seeds, raw | Legumes and Legume Products | 1.67 mg | 73% |
| 349 | Garlic, raw | Vegetables and Vegetable Products | 1.67 mg | 73% |
| 350 | Nuts, cashew nuts, oil roasted, without salt added | Nut and Seed Products | 1.67 mg | 73% |
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