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 4151–4200 of 6,347 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4151 | Ham, chopped, canned | Sausages and Luncheon Meats | 0.03 mg | 1% |
| 4152 | Chicken, broilers or fryers, rotisserie, original seasoning, wing, meat and skin, cooked | Poultry Products | 0.03 mg | 1% |
| 4153 | Cheese food, pasteurized process, American, without added vitamin D | Dairy and Egg Products | 0.03 mg | 1% |
| 4154 | Cheese food, pasteurized process, American, vitamin D fortified | Dairy and Egg Products | 0.03 mg | 1% |
| 4155 | Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 0.03 mg | 1% |
| 4156 | Puddings, lemon, dry mix, regular, with added oil, potassium, sodium | Sweets | 0.03 mg | 1% |
| 4157 | Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 0.03 mg | 1% |
| 4158 | Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 0.03 mg | 1% |
| 4159 | Pork, cured, ham with natural juices, whole, boneless, separable lean and fat, unheated | Pork Products | 0.03 mg | 1% |
| 4160 | Oranges, raw, all commercial varieties | Fruits and Fruit Juices | 0.03 mg | 1% |
| 4161 | Puddings, lemon, dry mix, regular | Sweets | 0.03 mg | 1% |
| 4162 | Pork, cured, ham with natural juices, whole, boneless, separable lean only, unheated | Pork Products | 0.03 mg | 1% |
| 4163 | Pork, cured, ham, extra lean (approximately 4% fat), canned, unheated | Pork Products | 0.03 mg | 1% |
| 4164 | Applesauce, canned, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 0.03 mg | 1% |
| 4165 | Salmon, sockeye, canned, total can contents | Finfish and Shellfish Products | 0.02 mg | 1% |
| 4166 | Luncheon meat, pork, canned | Sausages and Luncheon Meats | 0.02 mg | 1% |
| 4167 | Soup, shark fin, restaurant-prepared | Soups, Sauces, and Gravies | 0.02 mg | 1% |
| 4168 | Lamb, New Zealand, imported, frozen, foreshank, separable lean and fat, trimmed to 1/8" fat, cooked, braised | Lamb, Veal, and Game Products | 0.02 mg | 1% |
| 4169 | Lamb, shoulder, arm, separable lean and fat, trimmed to 1/8" fat, cooked, broiled | Lamb, Veal, and Game Products | 0.02 mg | 1% |
| 4170 | Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean only, raw | Lamb, Veal, and Game Products | 0.02 mg | 1% |
| 4171 | Lamb, shoulder, blade, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 0.02 mg | 1% |
| 4172 | Lamb, shoulder, blade, separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 0.02 mg | 1% |
| 4173 | Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 0.02 mg | 1% |
| 4174 | Lamb, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 0.02 mg | 1% |
| 4175 | Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 0.02 mg | 1% |
| 4176 | Lamb, leg, sirloin half, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 0.02 mg | 1% |
| 4177 | Lamb, leg, whole (shank and sirloin), separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 0.02 mg | 1% |
| 4178 | Lamb, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 0.02 mg | 1% |
| 4179 | Lamb, composite of trimmed retail cuts, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 0.02 mg | 1% |
| 4180 | Ham, smoked, extra lean, low sodium | Sausages and Luncheon Meats | 0.02 mg | 1% |
| 4181 | Sausage, turkey, fresh, cooked | Sausages and Luncheon Meats | 0.02 mg | 1% |
| 4182 | Fish, salmon, pink, canned, total can contents | Finfish and Shellfish Products | 0.02 mg | 1% |
| 4183 | Fish, monkfish, raw | Finfish and Shellfish Products | 0.02 mg | 1% |
| 4184 | Lamb, New Zealand, imported, frozen, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 0.02 mg | 1% |
| 4185 | Lamb, shoulder, blade, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 0.02 mg | 1% |
| 4186 | Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 0.02 mg | 1% |
| 4187 | Lamb, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, choice, cooked | Lamb, Veal, and Game Products | 0.02 mg | 1% |
| 4188 | Lamb, ground, cooked, broiled | Lamb, Veal, and Game Products | 0.02 mg | 1% |
| 4189 | Lamb, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, raw | Lamb, Veal, and Game Products | 0.02 mg | 1% |
| 4190 | Lamb, rib, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 0.02 mg | 1% |
| 4191 | Lamb, loin, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 0.02 mg | 1% |
| 4192 | Lamb, leg, shank half, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 0.02 mg | 1% |
| 4193 | Lamb, foreshank, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 0.02 mg | 1% |
| 4194 | Goose, domesticated, meat only, cooked, roasted | Poultry Products | 0.02 mg | 1% |
| 4195 | Goose, domesticated, meat only, raw | Poultry Products | 0.02 mg | 1% |
| 4196 | Egg, whole, cooked, omelet | Dairy and Egg Products | 0.02 mg | 1% |
| 4197 | Chicken, broilers or fryers, rotisserie, original seasoning, drumstick, meat and skin, cooked | Poultry Products | 0.02 mg | 1% |
| 4198 | Chicken, broilers or fryers, rotisserie, original seasoning, back, meat only, cooked | Poultry Products | 0.02 mg | 1% |
| 4199 | Salad dressing, french dressing, fat-free | Fats and Oils | 0.02 mg | 1% |
| 4200 | Turkey, fryer-roasters, meat and skin, cooked, roasted | Poultry Products | 0.02 mg | 1% |
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