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 4501–4550 of 6,347 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4501 | Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 0.02 mg | 1% |
| 4502 | Lamb, leg, sirloin half, separable lean and fat, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 0.02 mg | 1% |
| 4503 | Lamb, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 0.02 mg | 1% |
| 4504 | Quail, meat only, raw | Poultry Products | 0.02 mg | 1% |
| 4505 | Quail, meat and skin, raw | Poultry Products | 0.02 mg | 1% |
| 4506 | Duck, domesticated, meat only, cooked, roasted | Poultry Products | 0.02 mg | 1% |
| 4507 | Duck, domesticated, meat only, raw | Poultry Products | 0.02 mg | 1% |
| 4508 | Duck, domesticated, meat and skin, cooked, roasted | Poultry Products | 0.02 mg | 1% |
| 4509 | Chicken, stewing, meat only, raw | Poultry Products | 0.02 mg | 1% |
| 4510 | Chicken, stewing, meat and skin, raw | Poultry Products | 0.02 mg | 1% |
| 4511 | Chicken, broilers or fryers, leg, meat only, cooked, stewed | Poultry Products | 0.02 mg | 1% |
| 4512 | Chicken, broilers or fryers, leg, meat only, cooked, roasted | Poultry Products | 0.02 mg | 1% |
| 4513 | Chicken, broilers or fryers, drumstick, meat only, cooked, stewed | Poultry Products | 0.02 mg | 1% |
| 4514 | Beef, chuck, shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 0.02 mg | 1% |
| 4515 | Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 0.02 mg | 1% |
| 4516 | Fish, tuna, skipjack, fresh, cooked, dry heat | Finfish and Shellfish Products | 0.02 mg | 1% |
| 4517 | Fish, salmon, chum, cooked, dry heat | Finfish and Shellfish Products | 0.02 mg | 1% |
| 4518 | Fish, salmon, chinook, cooked, dry heat | Finfish and Shellfish Products | 0.02 mg | 1% |
| 4519 | Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat | Finfish and Shellfish Products | 0.02 mg | 1% |
| 4520 | Fish, mahimahi, cooked, dry heat | Finfish and Shellfish Products | 0.02 mg | 1% |
| 4521 | Fish, cusk, cooked, dry heat | Finfish and Shellfish Products | 0.02 mg | 1% |
| 4522 | Fish, tuna, white, canned in water, without salt, drained solids | Finfish and Shellfish Products | 0.02 mg | 1% |
| 4523 | Cookies, gluten-free, lemon wafer | Baked Products | 0.02 mg | 1% |
| 4524 | Soup, beef broth bouillon and consomme, canned, condensed | Soups, Sauces, and Gravies | 0.02 mg | 1% |
| 4525 | Chicken, broilers or fryers, dark meat, meat and skin, raw | Poultry Products | 0.02 mg | 1% |
| 4526 | Chicken, broilers or fryers, skin only, raw | Poultry Products | 0.02 mg | 1% |
| 4527 | Chicken, broilers or fryers, meat only, cooked, stewed | Poultry Products | 0.02 mg | 1% |
| 4528 | Chicken, broilers or fryers, meat and skin, raw | Poultry Products | 0.02 mg | 1% |
| 4529 | Poultry, mechanically deboned, from mature hens, raw | Poultry Products | 0.02 mg | 1% |
| 4530 | Poultry, mechanically deboned, from backs and necks with skin, raw | Poultry Products | 0.02 mg | 1% |
| 4531 | Squab, (pigeon), meat only, raw | Poultry Products | 0.02 mg | 1% |
| 4532 | Chicken, broilers or fryers, dark meat, meat and skin, cooked, stewed | Poultry Products | 0.02 mg | 1% |
| 4533 | Chicken, broilers or fryers, meat only, cooked, roasted | Poultry Products | 0.02 mg | 1% |
| 4534 | Chicken, broilers or fryers, meat only, raw | Poultry Products | 0.02 mg | 1% |
| 4535 | Chicken, broilers or fryers, meat and skin, cooked, stewed | Poultry Products | 0.02 mg | 1% |
| 4536 | Infant Formula, MEAD JOHNSON, ENFAMIL, Premium LIPIL, Infant, Liquid concentrate, not reconstituted | Baby Foods | 0.02 mg | 1% |
| 4537 | Puddings, coconut cream, dry mix, instant, prepared with whole milk | Sweets | 0.02 mg | 1% |
| 4538 | Puddings, coconut cream, dry mix, instant, prepared with 2% milk | Sweets | 0.02 mg | 1% |
| 4539 | Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, choice, cooked, pan-fried | Beef Products | 0.02 mg | 1% |
| 4540 | Beef, variety meats and by-products, lungs, raw | Beef Products | 0.02 mg | 1% |
| 4541 | Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 0.02 mg | 1% |
| 4542 | Pork, fresh, leg (ham), shank half, separable lean only, cooked, roasted | Pork Products | 0.02 mg | 1% |
| 4543 | Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY | Fruits and Fruit Juices | 0.02 mg | 1% |
| 4544 | Glutino, Gluten Free Wafers, Lemon Flavored | Baked Products | 0.02 mg | 1% |
| 4545 | Fish, trout, brook, raw, New York State | Finfish and Shellfish Products | 0.02 mg | 1% |
| 4546 | Fish, catfish, channel, farmed, cooked, dry heat | Finfish and Shellfish Products | 0.02 mg | 1% |
| 4547 | Fish, salmon, coho, wild, cooked, moist heat | Finfish and Shellfish Products | 0.02 mg | 1% |
| 4548 | Alcoholic beverage, distilled, rum, 80 proof | Beverages | 0.02 mg | 1% |
| 4549 | Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 80 proof | Beverages | 0.02 mg | 1% |
| 4550 | Turkey breast, low salt, prepackaged or deli, luncheon meat | Sausages and Luncheon Meats | 0.02 mg | 1% |
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