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 4451–4500 of 6,347 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4451 | Restaurant, family style, sirloin steak | Restaurant Foods | 0.02 mg | 1% |
| 4452 | Marmalade, orange | Sweets | 0.02 mg | 1% |
| 4453 | Frozen novelties, ice type, italian, restaurant-prepared | Sweets | 0.02 mg | 1% |
| 4454 | Egg custards, dry mix | Sweets | 0.02 mg | 1% |
| 4455 | Beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried | Beef Products | 0.02 mg | 1% |
| 4456 | Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, broiled | Pork Products | 0.02 mg | 1% |
| 4457 | Pork, fresh, loin, center loin (roasts), bone-in, separable lean only, cooked, roasted | Pork Products | 0.02 mg | 1% |
| 4458 | Salad dressing, italian dressing, reduced calorie | Fats and Oils | 0.02 mg | 1% |
| 4459 | Tamarind nectar, canned | Fruits and Fruit Juices | 0.02 mg | 1% |
| 4460 | Grapefruit juice, pink, raw | Fruits and Fruit Juices | 0.02 mg | 1% |
| 4461 | CRACKER BARREL, grilled sirloin steak | Restaurant Foods | 0.02 mg | 1% |
| 4462 | Fish, tuna, white, canned in water, drained solids | Finfish and Shellfish Products | 0.02 mg | 1% |
| 4463 | Game meat, horse, raw | Lamb, Veal, and Game Products | 0.02 mg | 1% |
| 4464 | Grapefruit juice, white, canned or bottled, unsweetened | Fruits and Fruit Juices | 0.02 mg | 1% |
| 4465 | Bacon, turkey, unprepared | Sausages and Luncheon Meats | 0.02 mg | 1% |
| 4466 | Ostrich, tip trimmed, cooked | Poultry Products | 0.02 mg | 1% |
| 4467 | Ostrich, outside strip, cooked | Poultry Products | 0.02 mg | 1% |
| 4468 | Ostrich, outside strip, raw | Poultry Products | 0.02 mg | 1% |
| 4469 | Squab, (pigeon), meat and skin, raw | Poultry Products | 0.02 mg | 1% |
| 4470 | Duck, wild, breast, meat only, raw | Poultry Products | 0.02 mg | 1% |
| 4471 | Duck, wild, meat and skin, raw | Poultry Products | 0.02 mg | 1% |
| 4472 | Game meat, elk, tenderloin, separable lean only, cooked, broiled | Lamb, Veal, and Game Products | 0.02 mg | 1% |
| 4473 | Lamb, New Zealand, imported, frozen, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 0.02 mg | 1% |
| 4474 | Lamb, ground, raw | Lamb, Veal, and Game Products | 0.02 mg | 1% |
| 4475 | Lamb, variety meats and by-products, lungs, raw | Lamb, Veal, and Game Products | 0.02 mg | 1% |
| 4476 | Lamb, rib, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 0.02 mg | 1% |
| 4477 | Fish, yellowtail, mixed species, cooked, dry heat | Finfish and Shellfish Products | 0.02 mg | 1% |
| 4478 | Fish, wolffish, Atlantic, cooked, dry heat | Finfish and Shellfish Products | 0.02 mg | 1% |
| 4479 | Fish, seatrout, mixed species, cooked, dry heat | Finfish and Shellfish Products | 0.02 mg | 1% |
| 4480 | Fish, sablefish, cooked, dry heat | Finfish and Shellfish Products | 0.02 mg | 1% |
| 4481 | Fish, pout, ocean, cooked, dry heat | Finfish and Shellfish Products | 0.02 mg | 1% |
| 4482 | Fish, pollock, Atlantic, cooked, dry heat | Finfish and Shellfish Products | 0.02 mg | 1% |
| 4483 | Fish, butterfish, cooked, dry heat | Finfish and Shellfish Products | 0.02 mg | 1% |
| 4484 | Fish, bass, striped, cooked, dry heat | Finfish and Shellfish Products | 0.02 mg | 1% |
| 4485 | Beverages, coffee substitute, cereal grain beverage, prepared with water | Beverages | 0.02 mg | 1% |
| 4486 | Dip, TOSTITOS, salsa con queso, medium | Soups, Sauces, and Gravies | 0.02 mg | 1% |
| 4487 | Dip, salsa con queso, cheese and salsa- medium | Soups, Sauces, and Gravies | 0.02 mg | 1% |
| 4488 | Fish, salmon, coho, wild, cooked, dry heat | Finfish and Shellfish Products | 0.02 mg | 1% |
| 4489 | Fish, tuna, light, canned in water, drained solids (Includes foods for USDA's Food Distribution Program) | Finfish and Shellfish Products | 0.02 mg | 1% |
| 4490 | Chicken, roasting, dark meat, meat only, cooked, roasted | Poultry Products | 0.02 mg | 1% |
| 4491 | Chicken, broilers or fryers, thigh, meat and skin, cooked, stewed | Poultry Products | 0.02 mg | 1% |
| 4492 | Chicken, broilers or fryers, leg, meat and skin, cooked, stewed | Poultry Products | 0.02 mg | 1% |
| 4493 | Chicken, broilers or fryers, drumstick, meat and skin, cooked, stewed | Poultry Products | 0.02 mg | 1% |
| 4494 | Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 0.02 mg | 1% |
| 4495 | Grapefruit juice, pink or red, with added calcium | Fruits and Fruit Juices | 0.02 mg | 1% |
| 4496 | Ostrich, inside strip, cooked | Poultry Products | 0.02 mg | 1% |
| 4497 | Ostrich, inside strip, raw | Poultry Products | 0.02 mg | 1% |
| 4498 | Lamb, loin, separable lean and fat, trimmed to 1/8" fat, choice, raw | Lamb, Veal, and Game Products | 0.02 mg | 1% |
| 4499 | Lamb, leg, sirloin half, separable lean and fat, trimmed to 1/8" fat, choice, raw | Lamb, Veal, and Game Products | 0.02 mg | 1% |
| 4500 | Lamb, shoulder, arm, separable lean and fat, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 0.02 mg | 1% |
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