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 4001–4050 of 6,347 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4001 | Soup, onion, dry, mix, prepared with water | Soups, Sauces, and Gravies | 0.03 mg | 1% |
| 4002 | Emu, full rump, raw | Poultry Products | 0.03 mg | 1% |
| 4003 | Emu, fan fillet, raw | Poultry Products | 0.03 mg | 1% |
| 4004 | Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean only, cooked | Lamb, Veal, and Game Products | 0.03 mg | 1% |
| 4005 | Crustaceans, shrimp, mixed species, raw (may contain additives to retain moisture) | Finfish and Shellfish Products | 0.03 mg | 1% |
| 4006 | Beverages, cranberry-apple juice drink, bottled | Beverages | 0.03 mg | 1% |
| 4007 | Beverages, coffee, ready to drink, iced, mocha, milk based | Beverages | 0.03 mg | 1% |
| 4008 | Frankfurter, beef, unheated | Sausages and Luncheon Meats | 0.03 mg | 1% |
| 4009 | Veal, cubed for stew (leg and shoulder), separable lean only, raw | Lamb, Veal, and Game Products | 0.03 mg | 1% |
| 4010 | Veal, sirloin, separable lean only, raw | Lamb, Veal, and Game Products | 0.03 mg | 1% |
| 4011 | Veal, rib, separable lean only, raw | Lamb, Veal, and Game Products | 0.03 mg | 1% |
| 4012 | Veal, loin, separable lean and fat, cooked, roasted | Lamb, Veal, and Game Products | 0.03 mg | 1% |
| 4013 | Veal, composite of trimmed retail cuts, separable lean only, raw | Lamb, Veal, and Game Products | 0.03 mg | 1% |
| 4014 | Fish, salmon, sockeye, canned, drained solids | Finfish and Shellfish Products | 0.03 mg | 1% |
| 4015 | Lamb, New Zealand, imported, testes, raw | Lamb, Veal, and Game Products | 0.03 mg | 1% |
| 4016 | Game meat, deer, loin, separable lean only, 1" steak, cooked, broiled | Lamb, Veal, and Game Products | 0.03 mg | 1% |
| 4017 | Lamb, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, cooked, broiled | Lamb, Veal, and Game Products | 0.03 mg | 1% |
| 4018 | Lamb, rib, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 0.03 mg | 1% |
| 4019 | Beef, composite of trimmed retail cuts, separable lean only, trimmed to 1/8" fat, select, cooked | Beef Products | 0.03 mg | 1% |
| 4020 | Chicken, broilers or fryers, rotisserie, original seasoning, skin only, cooked | Poultry Products | 0.03 mg | 1% |
| 4021 | Chicken, broilers or fryers, meat and skin and giblets and neck, stewed | Poultry Products | 0.03 mg | 1% |
| 4022 | Salad dressing, italian dressing, commercial, reduced fat | Fats and Oils | 0.03 mg | 1% |
| 4023 | Yogurt, Greek, nonfat, strawberry, DANNON OIKOS | Dairy and Egg Products | 0.03 mg | 1% |
| 4024 | Chicken, broilers or fryers, meat and skin and giblets and neck, raw | Poultry Products | 0.03 mg | 1% |
| 4025 | Beef, chopped, cured, smoked | Sausages and Luncheon Meats | 0.03 mg | 1% |
| 4026 | Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.03 mg | 1% |
| 4027 | Jellies, no sugar (with sodium saccharin), any flavors | Sweets | 0.03 mg | 1% |
| 4028 | Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted | Pork Products | 0.03 mg | 1% |
| 4029 | Peaches, frozen, sliced, sweetened | Fruits and Fruit Juices | 0.03 mg | 1% |
| 4030 | Toppings, butterscotch or caramel | Sweets | 0.03 mg | 1% |
| 4031 | Pork, cured, ham, regular (approximately 13% fat), canned, roasted | Pork Products | 0.03 mg | 1% |
| 4032 | Pork, fresh, leg (ham), whole, separable lean only, raw | Pork Products | 0.03 mg | 1% |
| 4033 | Rose-apples, raw | Fruits and Fruit Juices | 0.03 mg | 1% |
| 4034 | Mollusks, scallop, (bay and sea), cooked, steamed | Finfish and Shellfish Products | 0.03 mg | 1% |
| 4035 | Veal, shoulder, whole (arm and blade), separable lean and fat, raw | Lamb, Veal, and Game Products | 0.03 mg | 1% |
| 4036 | Ham, honey, smoked, cooked | Sausages and Luncheon Meats | 0.03 mg | 1% |
| 4037 | Emu, flat fillet, raw | Poultry Products | 0.03 mg | 1% |
| 4038 | Lamb, New Zealand, imported, heart, cooked, soaked and simmered | Lamb, Veal, and Game Products | 0.03 mg | 1% |
| 4039 | Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 0.03 mg | 1% |
| 4040 | Lamb, leg, sirloin half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 0.03 mg | 1% |
| 4041 | Lamb, leg, whole (shank and sirloin), separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 0.03 mg | 1% |
| 4042 | Lamb, composite of trimmed retail cuts, separable lean only, trimmed to 1/4" fat, choice, cooked | Lamb, Veal, and Game Products | 0.03 mg | 1% |
| 4043 | Beef, composite of trimmed retail cuts, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 0.03 mg | 1% |
| 4044 | Veal, shoulder, arm, separable lean and fat, raw | Lamb, Veal, and Game Products | 0.03 mg | 1% |
| 4045 | Veal, composite of trimmed retail cuts, separable lean and fat, raw | Lamb, Veal, and Game Products | 0.03 mg | 1% |
| 4046 | Lamb, New Zealand, imported, frozen, loin, separable lean only, cooked, broiled | Lamb, Veal, and Game Products | 0.03 mg | 1% |
| 4047 | Beverages, Orange-flavor drink, breakfast type, with pulp, frozen concentrate. | Beverages | 0.03 mg | 1% |
| 4048 | Chicken, broilers or fryers, wing, meat and skin, cooked, fried, flour | Poultry Products | 0.03 mg | 1% |
| 4049 | Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, flour | Poultry Products | 0.03 mg | 1% |
| 4050 | Cheese, feta | Dairy and Egg Products | 0.03 mg | 1% |
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