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 6,347 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 401 | Nuts, coconut meat, raw | Nut and Seed Products | 1.50 mg | 65% |
| 402 | Tofu, fried, prepared with calcium sulfate | Legumes and Legume Products | 1.50 mg | 65% |
| 403 | Tofu, fried | Legumes and Legume Products | 1.50 mg | 65% |
| 404 | Crackers, saltines, whole wheat (includes multi-grain) | Baked Products | 1.49 mg | 65% |
| 405 | Soy protein isolate, potassium type | Legumes and Legume Products | 1.49 mg | 65% |
| 406 | Soy protein isolate | Legumes and Legume Products | 1.49 mg | 65% |
| 407 | Lambsquarters, raw (Northern Plains Indians) | American Indian/Alaska Native Foods | 1.49 mg | 65% |
| 408 | Seeds, sesame flour, high-fat | Nut and Seed Products | 1.49 mg | 65% |
| 409 | Peanut butter, smooth, reduced fat | Legumes and Legume Products | 1.48 mg | 64% |
| 410 | Bread, protein (includes gluten) | Baked Products | 1.47 mg | 64% |
| 411 | Seeds, sesame butter, tahini, from raw and stone ground kernels | Nut and Seed Products | 1.46 mg | 63% |
| 412 | Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) | Nut and Seed Products | 1.46 mg | 63% |
| 413 | Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) | Nut and Seed Products | 1.46 mg | 63% |
| 414 | Snacks, NUTRI-GRAIN FRUIT AND NUT BAR | Snacks | 1.44 mg | 63% |
| 415 | Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%) | Sweets | 1.44 mg | 63% |
| 416 | Seeds, sesame seed kernels, dried (decorticated) | Nut and Seed Products | 1.44 mg | 63% |
| 417 | Bagels, wheat | Baked Products | 1.43 mg | 62% |
| 418 | Seeds, sesame meal, partially defatted | Nut and Seed Products | 1.43 mg | 62% |
| 419 | Seeds, sesame seed kernels, toasted, without salt added (decorticated) | Nut and Seed Products | 1.43 mg | 62% |
| 420 | Seeds, sesame seed kernels, toasted, with salt added (decorticated) | Nut and Seed Products | 1.43 mg | 62% |
| 421 | Beans, great northern, mature seeds, raw (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 1.42 mg | 62% |
| 422 | Chocolate, dark, 45- 59% cacao solids | Sweets | 1.42 mg | 62% |
| 423 | Beans, navy, mature seeds, raw | Legumes and Legume Products | 1.42 mg | 62% |
| 424 | Shallots, freeze-dried | Vegetables and Vegetable Products | 1.42 mg | 62% |
| 425 | Beverages, tea, instant, lemon, sweetened, powder | Beverages | 1.41 mg | 61% |
| 426 | Rice and Wheat cereal bar | Snacks | 1.41 mg | 61% |
| 427 | School Lunch, pizza, cheese topping, thick crust, whole grain, frozen, cooked | Fast Foods | 1.41 mg | 61% |
| 428 | Seeds, sesame flour, partially defatted | Nut and Seed Products | 1.40 mg | 61% |
| 429 | Babyfood, cereal, rice, dry fortified | Baby Foods | 1.40 mg | 61% |
| 430 | Bread, naan, whole wheat, commercially prepared, refrigerated | Baked Products | 1.40 mg | 61% |
| 431 | Seaweed, wakame, raw | Vegetables and Vegetable Products | 1.40 mg | 61% |
| 432 | Snacks, granola bars, soft, uncoated, peanut butter | Snacks | 1.40 mg | 61% |
| 433 | Candies, confectioner's coating, peanut butter | Sweets | 1.40 mg | 61% |
| 434 | Seeds, sesame flour, low-fat | Nut and Seed Products | 1.40 mg | 61% |
| 435 | Hearts of palm, canned | Vegetables and Vegetable Products | 1.39 mg | 61% |
| 436 | Lentils, raw | Legumes and Legume Products | 1.39 mg | 61% |
| 437 | Persimmons, japanese, dried | Fruits and Fruit Juices | 1.39 mg | 60% |
| 438 | Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar | Snacks | 1.39 mg | 60% |
| 439 | Onions, dehydrated flakes | Vegetables and Vegetable Products | 1.39 mg | 60% |
| 440 | Bread, wheat, toasted | Baked Products | 1.38 mg | 60% |
| 441 | Beans, pink, mature seeds, raw | Legumes and Legume Products | 1.38 mg | 60% |
| 442 | Bread, cracked-wheat | Baked Products | 1.37 mg | 60% |
| 443 | Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry | Breakfast Cereals | 1.37 mg | 59% |
| 444 | Winged bean leaves, raw | Vegetables and Vegetable Products | 1.37 mg | 59% |
| 445 | Snacks, granola bars, hard, almond | Snacks | 1.36 mg | 59% |
| 446 | Nuts, acorns, dried | Nut and Seed Products | 1.36 mg | 59% |
| 447 | Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 1.36 mg | 59% |
| 448 | Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS | Fruits and Fruit Juices | 1.36 mg | 59% |
| 449 | Chives, freeze-dried | Vegetables and Vegetable Products | 1.35 mg | 59% |
| 450 | Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip | Snacks | 1.35 mg | 59% |
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