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 1–50 of 4,991 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Tea, instant, unsweetened, powder, decaffeinated | Beverages | 133.00 mg | 5783% |
| 2 | Tea, instant, unsweetened, powder | Beverages | 133.00 mg | 5783% |
| 3 | Beverages, high protein powder | Beverages | 125.00 mg | 5435% |
| 4 | Spices, cloves, ground | Spices and Herbs | 60.13 mg | 2614% |
| 5 | Beverage, whey protein isolate, powder | Beverages | 58.14 mg | 2528% |
| 6 | Game meat, native, ringed seal, liver, raw | Lamb, Veal and Game | 36.00 mg | 1565% |
| 7 | Spices, ginger, ground | Spices and Herbs | 33.30 mg | 1448% |
| 8 | Tea, instant, unsweetened, lemon flavour, powder | Beverages | 30.67 mg | 1333% |
| 9 | Spices, saffron | Spices and Herbs | 28.41 mg | 1235% |
| 10 | Spices, cardamom, ground | Spices and Herbs | 28.00 mg | 1217% |
| 11 | Chickpeas (garbanzo beans, bengal gram), raw | Legumes and Legume Products | 21.31 mg | 926% |
| 12 | Grains, wheat germ, toasted, plain | Cereals, Grains and Pasta | 19.96 mg | 868% |
| 13 | Spices, turmeric, ground | Spices and Herbs | 19.80 mg | 861% |
| 14 | Spices, cinnamon, ground | Spices and Herbs | 17.47 mg | 759% |
| 15 | Spices, pumpkin pie spice | Spices and Herbs | 15.84 mg | 689% |
| 16 | Grains, rice bran, crude | Cereals, Grains and Pasta | 14.21 mg | 618% |
| 17 | Grains, wheat germ, crude | Cereals, Grains and Pasta | 13.30 mg | 578% |
| 18 | Spices, pepper, black | Spices and Herbs | 12.75 mg | 554% |
| 19 | Nuts, filberts or hazelnuts, dried, blanched | Nuts and Seeds | 12.65 mg | 550% |
| 20 | Grains, wheat bran, crude | Cereals, Grains and Pasta | 11.50 mg | 500% |
| 21 | Spices, spearmint, dried | Spices and Herbs | 11.48 mg | 499% |
| 22 | Spices, parsley, dried | Spices and Herbs | 10.50 mg | 457% |
| 23 | Game meat, native, caribou (reindeer), stomach, raw | Lamb, Veal and Game | 10.00 mg | 435% |
| 24 | Spices, basil, dried | Spices and Herbs | 9.80 mg | 426% |
| 25 | Grains, teff, uncooked | Cereals, Grains and Pasta | 9.24 mg | 402% |
| 26 | Nuts, pine nuts, pignolia, dried | Nuts and Seeds | 8.80 mg | 383% |
| 27 | Spices, curry powder | Spices and Herbs | 8.30 mg | 361% |
| 28 | Spices, bay leaf | Spices and Herbs | 8.17 mg | 355% |
| 29 | Seeds, hemp seeds, hulled | Nuts and Seeds | 8.14 mg | 354% |
| 30 | Spices, tarragon, dried | Spices and Herbs | 7.97 mg | 346% |
| 31 | Nuts, simulated product, wheat-based, unflavoured, with salt | Nuts and Seeds | 7.92 mg | 344% |
| 32 | Spices, thyme, dried | Spices and Herbs | 7.87 mg | 342% |
| 33 | Spices, celery seed | Spices and Herbs | 7.57 mg | 329% |
| 34 | Nuts, simulated product, wheat-based, all flavours except macadamia, without salt | Nuts and Seeds | 6.95 mg | 302% |
| 35 | Spices, poultry seasoning | Spices and Herbs | 6.86 mg | 298% |
| 36 | Cereal, ready to eat, All Bran Original, Kellogg's | Breakfast cereals | 6.80 mg | 296% |
| 37 | Mollusks, mussel, blue, boiled or steamed | Finfish and Shellfish Products | 6.80 mg | 296% |
| 38 | Grains, rye flour, dark | Cereals, Grains and Pasta | 6.73 mg | 293% |
| 39 | Spices, poppy seed | Spices and Herbs | 6.71 mg | 292% |
| 40 | Fireweed, native, leaves, raw | Vegetables and Vegetable Products | 6.70 mg | 291% |
| 41 | Nuts, butternuts (long walnuts), dried | Nuts and Seeds | 6.56 mg | 285% |
| 42 | Spices, fennel seed | Spices and Herbs | 6.53 mg | 284% |
| 43 | Cereal, ready to eat, Fibre First Multibran, Blue Menu, President's Choice | Breakfast cereals | 6.50 mg | 283% |
| 44 | Spices, coriander leaf (cilantro), dried | Spices and Herbs | 6.36 mg | 276% |
| 45 | Cereal, ready to eat, All Bran Buds, Kellogg's | Breakfast cereals | 6.35 mg | 276% |
| 46 | Snacks, rice cakes, brown rice, buckwheat | Snacks | 6.18 mg | 269% |
| 47 | Snacks, rice cakes, brown rice, buckwheat, unsalted | Snacks | 6.18 mg | 269% |
| 48 | Nuts, filberts or hazelnuts, dried | Nuts and Seeds | 6.17 mg | 268% |
| 49 | Seaweed, dulse (laver, nori), dried | Vegetables and Vegetable Products | 6.16 mg | 268% |
| 50 | Spices, savory, ground | Spices and Herbs | 6.10 mg | 265% |
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