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 401–450 of 4,991 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 401 | Grains, buckwheat groats, roasted, dry | Cereals, Grains and Pasta | 1.62 mg | 70% |
| 402 | Seeds, watermelon seed kernels, dried | Nuts and Seeds | 1.61 mg | 70% |
| 403 | Candies, sesame crunch (crisp) | Sweets | 1.61 mg | 70% |
| 404 | Grains, sorghum | Cereals, Grains and Pasta | 1.60 mg | 70% |
| 405 | Snacks, RICE KRISPIES SQUARES | Snacks | 1.60 mg | 70% |
| 406 | Snacks, crisped rice bar, almond | Snacks | 1.60 mg | 70% |
| 407 | Nuts, Chinese chestnuts, raw | Nuts and Seeds | 1.60 mg | 70% |
| 408 | Soup, bean with bacon, dehydrated | Soups, Sauces and Gravies | 1.60 mg | 70% |
| 409 | Chickpea flour (besan) | Legumes and Legume Products | 1.60 mg | 70% |
| 410 | Nuts, Japanese chestnuts, raw | Nuts and Seeds | 1.59 mg | 69% |
| 411 | Beans, yardlong, mature seeds, raw | Legumes and Legume Products | 1.59 mg | 69% |
| 412 | Spices, paprika | Spices and Herbs | 1.59 mg | 69% |
| 413 | Babyfood, snack, biscuit, rice | Babyfoods | 1.59 mg | 69% |
| 414 | Bread, rice bran, gluten free | Baked Products | 1.58 mg | 69% |
| 415 | Pepper, pasilla, dried | Vegetables and Vegetable Products | 1.58 mg | 69% |
| 416 | Cereal, ready to eat, Crispy Rice, Compliments | Breakfast cereals | 1.58 mg | 69% |
| 417 | Beans, hyacinth, raw | Legumes and Legume Products | 1.57 mg | 68% |
| 418 | Indian, papad (papadum) | Legumes and Legume Products | 1.56 mg | 68% |
| 419 | Snacks, banana chips | Snacks | 1.56 mg | 68% |
| 420 | Cookie, ginger snap | Baked Products | 1.55 mg | 68% |
| 421 | Cereal, ready to eat, Raisin Bran, Kellogg's | Breakfast cereals | 1.55 mg | 67% |
| 422 | Lentils, flour | Legumes and Legume Products | 1.55 mg | 67% |
| 423 | Cracker, wheat | Baked Products | 1.55 mg | 67% |
| 424 | Nuts, mixed nuts, oil roasted without peanuts, salted | Nuts and Seeds | 1.55 mg | 67% |
| 425 | Nuts, mixed nuts, oil roasted without peanuts | Nuts and Seeds | 1.55 mg | 67% |
| 426 | Black-eyed peas (cowpeas), catjang, raw | Legumes and Legume Products | 1.54 mg | 67% |
| 427 | Pancake, whole wheat, dry mix, incomplete, prepared, (with egg, oil, milk) | Baked Products | 1.54 mg | 67% |
| 428 | Sweets, fancy molasses | Sweets | 1.53 mg | 67% |
| 429 | Sweets, syrups, sorghum | Sweets | 1.53 mg | 67% |
| 430 | Soybean, fermented products, natto | Legumes and Legume Products | 1.53 mg | 66% |
| 431 | Babyfood, cereal, rice, dry | Babyfoods | 1.53 mg | 66% |
| 432 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, raw | Legumes and Legume Products | 1.53 mg | 66% |
| 433 | Beans, mungo, raw | Legumes and Legume Products | 1.53 mg | 66% |
| 434 | Bread, rice bran, gluten free, toasted | Baked Products | 1.52 mg | 66% |
| 435 | Seeds, sisymbrium sp. seeds, whole, dried | Nuts and Seeds | 1.51 mg | 66% |
| 436 | Pasta, spaghetti, spinach, enriched, cooked | Cereals, Grains and Pasta | 1.50 mg | 65% |
| 437 | Soup, chicken vegetable, dehydrated | Soups, Sauces and Gravies | 1.50 mg | 65% |
| 438 | Spices, mace, ground | Spices and Herbs | 1.50 mg | 65% |
| 439 | Nuts, coconut meat, raw | Nuts and Seeds | 1.50 mg | 65% |
| 440 | Cracker, saltine (also oyster, soda, soup), whole wheat (includes multigrain) | Baked Products | 1.49 mg | 65% |
| 441 | Soy protein isolate (prepared with sodium) | Legumes and Legume Products | 1.49 mg | 65% |
| 442 | Soy protein isolate (prepared with potassium) | Legumes and Legume Products | 1.49 mg | 65% |
| 443 | Tofu, fried | Legumes and Legume Products | 1.49 mg | 65% |
| 444 | Tofu, fried (prepared with calcium sulphate) | Legumes and Legume Products | 1.49 mg | 65% |
| 445 | Seeds, sesame flour, high-fat | Nuts and Seeds | 1.49 mg | 65% |
| 446 | Cereal, ready to eat, Rice Krispies, Kellogg's | Breakfast cereals | 1.48 mg | 64% |
| 447 | Cereal, ready to eat, Selects, Cranberry Almond Crunch, Post | Breakfast cereals | 1.48 mg | 64% |
| 448 | Cereal, ready to eat, Honey Bunches of Oats (Honey Roasted), Post | Breakfast cereals | 1.48 mg | 64% |
| 449 | Nuts, almonds, oil roasted, blanched, salted | Nuts and Seeds | 1.48 mg | 64% |
| 450 | Nuts, almonds, oil roasted, blanched | Nuts and Seeds | 1.48 mg | 64% |
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