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 351–400 of 6,347 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 351 | Nuts, cashew nuts, oil roasted, with salt added | Nut and Seed Products | 1.67 mg | 73% |
| 352 | Peanut butter, smooth style, with salt (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 1.67 mg | 72% |
| 353 | Peanut butter, smooth style, without salt | Legumes and Legume Products | 1.67 mg | 72% |
| 354 | Beverages, Acai berry drink, fortified | Beverages | 1.66 mg | 72% |
| 355 | Pancakes, buckwheat, dry mix, incomplete | Baked Products | 1.66 mg | 72% |
| 356 | Nuts, cashew nuts, raw | Nut and Seed Products | 1.66 mg | 72% |
| 357 | Baking chocolate, unsweetened, liquid | Sweets | 1.65 mg | 72% |
| 358 | Babyfood, finger snacks, GERBER, GRADUATES, PUFFS, apple and cinnamon | Baby Foods | 1.65 mg | 72% |
| 359 | Millet, raw | Cereal Grains and Pasta | 1.63 mg | 71% |
| 360 | Broadbeans (fava beans), mature seeds, raw | Legumes and Legume Products | 1.63 mg | 71% |
| 361 | Buckwheat groats, roasted, dry | Cereal Grains and Pasta | 1.62 mg | 70% |
| 362 | Seeds, watermelon seed kernels, dried | Nut and Seed Products | 1.61 mg | 70% |
| 363 | Formulated bar, POWER BAR, chocolate | Snacks | 1.61 mg | 70% |
| 364 | Candies, sesame crunch | Sweets | 1.61 mg | 70% |
| 365 | Sorghum grain | Cereal Grains and Pasta | 1.60 mg | 70% |
| 366 | Nuts, chestnuts, chinese, raw | Nut and Seed Products | 1.60 mg | 70% |
| 367 | Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares | Snacks | 1.60 mg | 70% |
| 368 | Snacks, crisped rice bar, almond | Snacks | 1.60 mg | 70% |
| 369 | Incaparina, dry mix (corn and soy flours), unprepared | Breakfast Cereals | 1.60 mg | 70% |
| 370 | Chickpea flour (besan) | Legumes and Legume Products | 1.60 mg | 70% |
| 371 | Pineapple, raw, traditional varieties | Fruits and Fruit Juices | 1.59 mg | 69% |
| 372 | Nuts, chestnuts, japanese, raw | Nut and Seed Products | 1.59 mg | 69% |
| 373 | Yardlong beans, mature seeds, raw | Legumes and Legume Products | 1.59 mg | 69% |
| 374 | Spices, paprika | Spices and Herbs | 1.59 mg | 69% |
| 375 | Bread, rice bran | Baked Products | 1.58 mg | 69% |
| 376 | Peppers, pasilla, dried | Vegetables and Vegetable Products | 1.58 mg | 69% |
| 377 | Hyacinth beans, mature seeds, raw | Legumes and Legume Products | 1.57 mg | 68% |
| 378 | Papad | Legumes and Legume Products | 1.56 mg | 68% |
| 379 | Lambsquarters, steamed (Northern Plains Indians) | American Indian/Alaska Native Foods | 1.56 mg | 68% |
| 380 | Snacks, banana chips | Snacks | 1.56 mg | 68% |
| 381 | Cookies, gingersnaps | Baked Products | 1.55 mg | 68% |
| 382 | Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins | Breakfast Cereals | 1.55 mg | 68% |
| 383 | Crackers, wheat, regular | Baked Products | 1.55 mg | 67% |
| 384 | Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors | Snacks | 1.55 mg | 67% |
| 385 | Nuts, mixed nuts, oil roasted, without peanuts, without salt added | Nut and Seed Products | 1.55 mg | 67% |
| 386 | Nuts, mixed nuts, oil roasted, without peanuts, with salt added | Nut and Seed Products | 1.55 mg | 67% |
| 387 | Pancakes, whole-wheat, dry mix, incomplete, prepared | Baked Products | 1.55 mg | 67% |
| 388 | Cowpeas, catjang, mature seeds, raw | Legumes and Legume Products | 1.54 mg | 67% |
| 389 | Syrups, sorghum | Sweets | 1.53 mg | 67% |
| 390 | Molasses | Sweets | 1.53 mg | 67% |
| 391 | Snacks, granola bars, soft, uncoated, plain | Snacks | 1.53 mg | 67% |
| 392 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw | Legumes and Legume Products | 1.53 mg | 66% |
| 393 | Natto | Legumes and Legume Products | 1.53 mg | 66% |
| 394 | Mungo beans, mature seeds, raw | Legumes and Legume Products | 1.53 mg | 66% |
| 395 | Bread, rice bran, toasted | Baked Products | 1.52 mg | 66% |
| 396 | Seeds, sisymbrium sp. seeds, whole, dried | Nut and Seed Products | 1.51 mg | 66% |
| 397 | Snacks, granola bars, hard, chocolate chip | Snacks | 1.51 mg | 66% |
| 398 | Spaghetti, spinach, cooked | Cereal Grains and Pasta | 1.50 mg | 65% |
| 399 | Cereals ready-to-eat, rice, puffed, fortified | Breakfast Cereals | 1.50 mg | 65% |
| 400 | Spices, mace, ground | Spices and Herbs | 1.50 mg | 65% |
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