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 6,347 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan, | Beverages | 269.10 mg | 11700% |
| 2 | Beverages, tea, instant, decaffeinated, unsweetened | Beverages | 133.00 mg | 5783% |
| 3 | Beverages, tea, instant, unsweetened, powder | Beverages | 133.00 mg | 5783% |
| 4 | Beverages, nutritional shake mix, high protein, powder | Beverages | 125.00 mg | 5435% |
| 5 | Toddler drink, MEAD JOHNSON, PurAmino Toddler Powder, with ARA and DHA, not reconstituted | Baby Foods | 124.00 mg | 5391% |
| 6 | Infant Formula, MEAD JOHNSON, ENFAMIL, Newborn, with ARA and DHA, powder | Baby Foods | 77.00 mg | 3348% |
| 7 | Spices, cloves, ground | Spices and Herbs | 60.13 mg | 2614% |
| 8 | Infant formula, GERBER, GOOD START 2 SOY, with iron, powder | Baby Foods | 55.00 mg | 2391% |
| 9 | Infant formula, ABBOTT NUTRITION, SIMILAC, NEOSURE, powder, with ARA and DHA | Baby Foods | 51.50 mg | 2239% |
| 10 | Spices, ginger, ground | Spices and Herbs | 33.30 mg | 1448% |
| 11 | Jujube, Chinese, fresh, dried | Fruits and Fruit Juices | 31.07 mg | 1351% |
| 12 | Beverages, tea, instant, lemon, unsweetened | Beverages | 30.67 mg | 1333% |
| 13 | Beverages, tea, instant, sweetened with sodium saccharin, lemon-flavored, powder | Beverages | 30.37 mg | 1320% |
| 14 | Beverages, tea, instant, decaffeinated, lemon, diet | Beverages | 30.37 mg | 1320% |
| 15 | Spices, saffron | Spices and Herbs | 28.41 mg | 1235% |
| 16 | Spices, cardamom | Spices and Herbs | 28.00 mg | 1217% |
| 17 | Cereals ready-to-eat, wheat germ, toasted, plain | Breakfast Cereals | 19.96 mg | 868% |
| 18 | Spices, turmeric, ground | Spices and Herbs | 19.80 mg | 861% |
| 19 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular | Breakfast Cereals | 19.08 mg | 830% |
| 20 | Spices, cinnamon, ground | Spices and Herbs | 17.47 mg | 759% |
| 21 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran | Breakfast Cereals | 17.38 mg | 756% |
| 22 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ | Breakfast Cereals | 15.88 mg | 690% |
| 23 | Spices, pumpkin pie spice | Spices and Herbs | 15.84 mg | 689% |
| 24 | Beverages, chocolate drink, milk and soy based, ready to drink, fortified | Beverages | 14.77 mg | 642% |
| 25 | Rice bran, crude | Cereal Grains and Pasta | 14.21 mg | 618% |
| 26 | Wheat germ, crude | Cereal Grains and Pasta | 13.30 mg | 578% |
| 27 | Spices, pepper, black | Spices and Herbs | 12.75 mg | 554% |
| 28 | Nuts, hazelnuts or filberts, blanched | Nut and Seed Products | 12.65 mg | 550% |
| 29 | Wheat bran, crude | Cereal Grains and Pasta | 11.50 mg | 500% |
| 30 | Spearmint, dried | Spices and Herbs | 11.48 mg | 499% |
| 31 | Mango, dried, sweetened | Fruits and Fruit Juices | 10.00 mg | 435% |
| 32 | Spices, parsley, dried | Spices and Herbs | 9.81 mg | 427% |
| 33 | Spices, basil, dried | Spices and Herbs | 9.80 mg | 426% |
| 34 | Teff, uncooked | Cereal Grains and Pasta | 9.24 mg | 402% |
| 35 | Nuts, pine nuts, dried | Nut and Seed Products | 8.80 mg | 383% |
| 36 | Spices, curry powder | Spices and Herbs | 8.30 mg | 361% |
| 37 | Spices, bay leaf | Spices and Herbs | 8.17 mg | 355% |
| 38 | Spices, tarragon, dried | Spices and Herbs | 7.97 mg | 346% |
| 39 | Nuts, formulated, wheat-based, unflavored, with salt added | Nut and Seed Products | 7.92 mg | 344% |
| 40 | Spices, thyme, dried | Spices and Herbs | 7.87 mg | 342% |
| 41 | Seeds, hemp seed, hulled | Nut and Seed Products | 7.60 mg | 330% |
| 42 | Hazelnuts, beaked (Northern Plains Indians) | American Indian/Alaska Native Foods | 7.60 mg | 330% |
| 43 | Spices, celery seed | Spices and Herbs | 7.57 mg | 329% |
| 44 | Nuts, formulated, wheat-based, all flavors except macadamia, without salt | Nut and Seed Products | 6.95 mg | 302% |
| 45 | Spices, poultry seasoning | Spices and Herbs | 6.86 mg | 298% |
| 46 | Mollusks, mussel, blue, cooked, moist heat | Finfish and Shellfish Products | 6.80 mg | 296% |
| 47 | Spices, poppy seed | Spices and Herbs | 6.71 mg | 292% |
| 48 | Fireweed, leaves, raw | Vegetables and Vegetable Products | 6.70 mg | 291% |
| 49 | Nuts, butternuts, dried | Nut and Seed Products | 6.56 mg | 285% |
| 50 | Spices, fennel seed | Spices and Herbs | 6.53 mg | 284% |
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