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 4801–4850 of 11,725 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4801 | Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 0.17 mg | 8% | USDA_SR |
| 4802 | Squash, summer, all varieties, raw | Vegetables and Vegetable Products | 0.17 mg | 8% | USDA_SR |
| 4803 | KFC, Fried Chicken, ORIGINAL RECIPE, Wing, meat and skin with breading | Fast Foods | 0.17 mg | 8% | USDA_SR |
| 4804 | Beans, snap, green, canned, regular pack, drained solids | Vegetables and Vegetable Products | 0.17 mg | 8% | USDA_SR |
| 4805 | Babyfood, mixed fruit with oatmeal cereal, all stages | Babyfoods | 0.17 mg | 8% | CNF |
| 4806 | Sandwich, tuna salad, homemade | Mixed Dishes | 0.17 mg | 8% | CNF |
| 4807 | Bread pudding, with raisins, homemade | Baked Products | 0.17 mg | 8% | CNF |
| 4808 | Fast foods, dessert, burrito with fruit (apple or cherry) | Fast Foods | 0.17 mg | 8% | CNF |
| 4809 | Squash, summer, all varieties, raw | Vegetables and Vegetable Products | 0.17 mg | 8% | CNF |
| 4810 | Sausage, breakfast sausage, beef, pre-cooked, unprepared | Sausages and Luncheon Meats | 0.17 mg | 8% | USDA_FF |
| 4811 | Sausage, breakfast sausage, beef, pre-cooked, unprepared | Sausages and Luncheon Meats | 0.17 mg | 8% | USDA_FF |
| 4812 | Bread, gluten-free, white, made with potato extract, rice starch, and rice flour | Baked Products | 0.17 mg | 8% | USDA_SR |
| 4813 | Beef macaroni with tomato sauce, frozen entree, reduced fat | Meals, Entrees, and Side Dishes | 0.17 mg | 8% | USDA_SR |
| 4814 | McDONALD'S, Sausage Biscuit | Fast Foods | 0.17 mg | 8% | USDA_SR |
| 4815 | Cornmeal, degermed, unenriched, white | Cereal Grains and Pasta | 0.17 mg | 8% | USDA_SR |
| 4816 | Sauce, steak, tomato based | Soups, Sauces, and Gravies | 0.17 mg | 8% | USDA_SR |
| 4817 | McDONALD'S, QUARTER POUNDER with Cheese | Fast Foods | 0.17 mg | 8% | USDA_SR |
| 4818 | Salisbury steak with gravy, frozen | Meals, Entrees, and Side Dishes | 0.17 mg | 8% | USDA_SR |
| 4819 | Cornmeal, degermed, unenriched, yellow | Cereal Grains and Pasta | 0.17 mg | 8% | USDA_SR |
| 4820 | Cornmeal, degermed, enriched, white | Cereal Grains and Pasta | 0.17 mg | 8% | USDA_SR |
| 4821 | Cornmeal, degermed, enriched, yellow | Cereal Grains and Pasta | 0.17 mg | 8% | USDA_SR |
| 4822 | Arrowroot, raw | Vegetables and Vegetable Products | 0.17 mg | 8% | USDA_SR |
| 4823 | Tamales (Navajo) | American Indian/Alaska Native Foods | 0.17 mg | 8% | USDA_SR |
| 4824 | Rudi's, Gluten-Free Bakery, Original Sandwich Bread | Baked Products | 0.17 mg | 8% | USDA_SR |
| 4825 | Tamale (Navajo) | Mixed Dishes | 0.17 mg | 8% | CNF |
| 4826 | Arrowroot, raw | Vegetables and Vegetable Products | 0.17 mg | 8% | CNF |
| 4827 | Fast foods, side dish, potato, baked, topped with cheese sauce | Fast Foods | 0.17 mg | 8% | CNF |
| 4828 | Grains, cornmeal (yellow), degermed | Cereals, Grains and Pasta | 0.17 mg | 8% | CNF |
| 4829 | Sauce, steak, tomato based, ready-to-serve | Soups, Sauces and Gravies | 0.17 mg | 8% | CNF |
| 4830 | Mushrooms, shiitake | Vegetables and Vegetable Products | 0.17 mg | 8% | USDA_FF |
| 4831 | Mushrooms, shiitake | Vegetables and Vegetable Products | 0.17 mg | 8% | USDA_FF |
| 4832 | Restaurant, Chinese, sweet and sour pork | Restaurant Foods | 0.17 mg | 8% | USDA_FF |
| 4833 | Restaurant, Chinese, sweet and sour pork | Restaurant Foods | 0.17 mg | 8% | USDA_FF |
| 4834 | WENDY'S, Double Stack, with cheese | Fast Foods | 0.17 mg | 8% | USDA_SR |
| 4835 | Squash, winter, butternut, frozen, cooked, boiled, with salt | Vegetables and Vegetable Products | 0.17 mg | 8% | USDA_SR |
| 4836 | Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.17 mg | 8% | USDA_SR |
| 4837 | Potatoes, red, flesh and skin, baked | Vegetables and Vegetable Products | 0.17 mg | 8% | USDA_SR |
| 4838 | BANQUET, Salisbury Steak With Gravy, family size, frozen, unprepared | Meals, Entrees, and Side Dishes | 0.17 mg | 8% | USDA_SR |
| 4839 | Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.17 mg | 8% | USDA_SR |
| 4840 | Squash, winter, butternut, frozen, cooked, boiled, without salt | Vegetables and Vegetable Products | 0.17 mg | 8% | USDA_SR |
| 4841 | Ice creams, chocolate, rich | Sweets | 0.17 mg | 8% | USDA_SR |
| 4842 | Restaurant, Chinese, sweet and sour pork | Restaurant Foods | 0.17 mg | 8% | USDA_SR |
| 4843 | Chinese dish, sweet and sour pork, restaurant prepared | Mixed Dishes | 0.17 mg | 8% | CNF |
| 4844 | Squash, summer, zucchini, boiled, drained, with salt | Vegetables and Vegetable Products | 0.17 mg | 8% | CNF |
| 4845 | Dessert, frozen, ice cream, chocolate, rich | Sweets | 0.17 mg | 8% | CNF |
| 4846 | Potato, red, flesh and skin, baked | Vegetables and Vegetable Products | 0.17 mg | 8% | CNF |
| 4847 | Squash, winter, butternut, frozen, boiled | Vegetables and Vegetable Products | 0.17 mg | 8% | CNF |
| 4848 | Squash, summer, zucchini, boiled, drained | Vegetables and Vegetable Products | 0.17 mg | 8% | CNF |
| 4849 | Flour, corn, yellow, fine meal, enriched | Cereal Grains and Pasta | 0.17 mg | 7% | USDA_FF |
| 4850 | Cake, coffeecake, cheese | Baked Products | 0.17 mg | 7% | USDA_SR |
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