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 4101–4150 of 6,347 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4101 | Fish, lingcod, cooked, dry heat | Finfish and Shellfish Products | 0.03 mg | 1% |
| 4102 | Beverages, OCEAN SPRAY, White Cranberry Strawberry Flavored Juice Drink | Beverages | 0.03 mg | 1% |
| 4103 | Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, powder, not reconstituted | Baby Foods | 0.03 mg | 1% |
| 4104 | Infant formula, ABBOTT NUTRITION, SIMILAC, with iron, powder, not reconstituted | Baby Foods | 0.03 mg | 1% |
| 4105 | Egg, whole, cooked, hard-boiled | Dairy and Egg Products | 0.03 mg | 1% |
| 4106 | Game meat, deer, shoulder clod, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 0.03 mg | 1% |
| 4107 | Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 0.03 mg | 1% |
| 4108 | Lamb, leg, shank half, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 0.03 mg | 1% |
| 4109 | Game meat, rabbit, domesticated, composite of cuts, raw | Lamb, Veal, and Game Products | 0.03 mg | 1% |
| 4110 | Lamb, shoulder, blade, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 0.03 mg | 1% |
| 4111 | Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 0.03 mg | 1% |
| 4112 | Lamb, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 0.03 mg | 1% |
| 4113 | Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/4" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 0.03 mg | 1% |
| 4114 | Infant formula, ABBOTT NUTRITION, SIMILAC, PM 60/40, powder not reconstituted | Baby Foods | 0.03 mg | 1% |
| 4115 | Fish, milkfish, cooked, dry heat | Finfish and Shellfish Products | 0.03 mg | 1% |
| 4116 | Chicken, broilers or fryers, breast, meat and skin, cooked, fried, flour | Poultry Products | 0.03 mg | 1% |
| 4117 | Chicken, broilers or fryers, light meat, meat and skin, cooked, fried, flour | Poultry Products | 0.03 mg | 1% |
| 4118 | Infant formula, ABBOTT NUTRITION, SIMILAC, For Spit Up, powder, with ARA and DHA | Baby Foods | 0.03 mg | 1% |
| 4119 | Milk, human, mature, fluid | Dairy and Egg Products | 0.03 mg | 1% |
| 4120 | Cheese, swiss | Dairy and Egg Products | 0.03 mg | 1% |
| 4121 | Chicken, broilers or fryers, rotisserie, original seasoning, back, meat and skin, cooked | Poultry Products | 0.03 mg | 1% |
| 4122 | Cheese spread, American or Cheddar cheese base, reduced fat | Dairy and Egg Products | 0.03 mg | 1% |
| 4123 | Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 0.03 mg | 1% |
| 4124 | Beef, variety meats and by-products, tongue, raw | Beef Products | 0.03 mg | 1% |
| 4125 | Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 0.03 mg | 1% |
| 4126 | T.G.I. FRIDAY'S, classic sirloin steak (10 oz) | Restaurant Foods | 0.03 mg | 1% |
| 4127 | Infant formula, ABBOTT NUTRITION, SIMILAC, GO AND GROW, powder, with ARA and DHA | Baby Foods | 0.03 mg | 1% |
| 4128 | Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, select, cooked | Beef Products | 0.03 mg | 1% |
| 4129 | Beef, variety meats and by-products, brain, raw | Beef Products | 0.03 mg | 1% |
| 4130 | Pork, cured, ham, shank, bone-in, separable lean and fat, heated, roasted | Pork Products | 0.03 mg | 1% |
| 4131 | Pork, cured, ham with natural juices, slice, boneless, separable lean and fat, heated, pan-broil | Pork Products | 0.03 mg | 1% |
| 4132 | Pork, cured, ham with natural juices, slice, boneless, separable lean only, heated, pan-broil | Pork Products | 0.03 mg | 1% |
| 4133 | Pork, fresh, leg (ham), shank half, separable lean only, raw | Pork Products | 0.03 mg | 1% |
| 4134 | Pork, cured, ham, extra lean and regular, canned, roasted | Pork Products | 0.03 mg | 1% |
| 4135 | Pork, fresh, shoulder, whole, separable lean only, cooked, roasted | Pork Products | 0.03 mg | 1% |
| 4136 | Lamb, New Zealand, imported, frozen, shoulder, whole (arm and blade), separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 0.03 mg | 1% |
| 4137 | Soup, cream of mushroom, canned, prepared with equal volume low fat (2%) milk | Soups, Sauces, and Gravies | 0.03 mg | 1% |
| 4138 | Lamb, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 0.03 mg | 1% |
| 4139 | Lamb, foreshank, separable lean and fat, trimmed to 1/8" fat, cooked, braised | Lamb, Veal, and Game Products | 0.03 mg | 1% |
| 4140 | Mollusks, octopus, common, raw | Finfish and Shellfish Products | 0.03 mg | 1% |
| 4141 | Fish, croaker, Atlantic, raw | Finfish and Shellfish Products | 0.03 mg | 1% |
| 4142 | Fish, catfish, channel, wild, raw | Finfish and Shellfish Products | 0.03 mg | 1% |
| 4143 | Fish, sturgeon, mixed species, raw | Finfish and Shellfish Products | 0.03 mg | 1% |
| 4144 | Fish, pompano, florida, cooked, dry heat | Finfish and Shellfish Products | 0.03 mg | 1% |
| 4145 | Turkey, skin from whole, (light and dark), with added solution, roasted | Poultry Products | 0.03 mg | 1% |
| 4146 | Emu, outside drum, raw | Poultry Products | 0.03 mg | 1% |
| 4147 | Lamb, leg, shank half, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 0.03 mg | 1% |
| 4148 | Lamb, foreshank, separable lean and fat, trimmed to 1/4" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 0.03 mg | 1% |
| 4149 | Chicken, broilers or fryers, leg, meat only, cooked, fried | Poultry Products | 0.03 mg | 1% |
| 4150 | Applesauce, canned, unsweetened, without added ascorbic acid (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.03 mg | 1% |
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