Selenium survives cooking and storage well, but refining removes it. Whole grains retain more selenium than white flour; unpolished rice outranks polished. Fortification can restore what milling takes away, so check the label on refined products to see if selenium was added back.
Selenium concentrates in animal products and Brazil nuts, with seafood and poultry leading most rankings. Soil content varies by region, so the selenium in plant foods depends partly on where they grew. The ranking shows what is there per 100 g, not how much your body actually absorbs from each food.
FDA daily value: 55 mcg
Selling a product with selenium? Generate a print-ready nutrition label from your recipe.
Showing 1–50 of 11,388 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1 | Nuts, brazilnuts, dried, unblanched | Nut and Seed Products | 1917.00 mcg | 3485% | USDA_SR |
| 2 | Nuts, brazilnuts, dried, unblanched | Nuts and Seeds | 1917.00 mcg | 3485% | CNF |
| 3 | Sea lion, Steller, liver (Alaska Native) | American Indian/Alaska Native Foods | 693.00 mcg | 1260% | USDA_SR |
| 4 | Game meat, native, sea lion, stellar, liver, raw | Lamb, Veal and Game | 693.00 mcg | 1260% | CNF |
| 5 | Game meat, native, beluga, muktuk, boiled | Lamb, Veal and Game | 650.00 mcg | 1182% | CNF |
| 6 | Nuts, mixed nuts, oil roasted, without peanuts, with salt added | Nut and Seed Products | 421.50 mcg | 766% | USDA_SR |
| 7 | Nuts, mixed nuts, oil roasted without peanuts, salted | Nuts and Seeds | 421.50 mcg | 766% | CNF |
| 8 | Game meat, native, narwhal, skin (muktuk), raw | Lamb, Veal and Game | 400.00 mcg | 727% | CNF |
| 9 | Pork, fresh, variety meats and by-products, kidneys, cooked, braised | Pork Products | 311.50 mcg | 566% | USDA_SR |
| 10 | Pork, kidney, braised | Pork Products | 311.50 mcg | 566% | CNF |
| 11 | Nuts, brazilnuts, raw | Nut and Seed Products | 280.40 mcg | 510% | USDA_FF |
| 12 | Sea lion, Steller, kidney (Alaska Native) | American Indian/Alaska Native Foods | 274.00 mcg | 498% | USDA_SR |
| 13 | Game meat, native, sea lion, stellar, kidney, raw | Lamb, Veal and Game | 274.00 mcg | 498% | CNF |
| 14 | Lamb, variety meats and by-products, kidneys, cooked, braised | Lamb, Veal, and Game Products | 218.80 mcg | 398% | USDA_SR |
| 15 | Lamb, kidney, braised | Lamb, Veal and Game | 218.80 mcg | 398% | CNF |
| 16 | Spices, mustard seed, ground | Spices and Herbs | 208.10 mcg | 378% | USDA_SR |
| 17 | Spices, mustard seed, yellow | Spices and Herbs | 208.10 mcg | 378% | CNF |
| 18 | Game meat, native, beluga, muktuk, raw | Lamb, Veal and Game | 200.00 mcg | 364% | CNF |
| 19 | Smelt, dried (Alaska Native) | American Indian/Alaska Native Foods | 194.00 mcg | 353% | USDA_SR |
| 20 | Fish, smelt, dried | Finfish and Shellfish Products | 194.00 mcg | 353% | CNF |
| 21 | Egg, white, dried, stabilized, glucose reduced | Dairy and Egg Products | 192.00 mcg | 349% | USDA_SR |
| 22 | Pork, fresh, variety meats and by-products, kidneys, raw | Pork Products | 190.00 mcg | 345% | USDA_SR |
| 23 | Pork, kidney, raw | Pork Products | 190.00 mcg | 345% | CNF |
| 24 | Beef, variety meats and by-products, kidneys, cooked, simmered | Beef Products | 168.00 mcg | 305% | USDA_SR |
| 25 | Beef, kidney, simmered | Beef Products | 168.00 mcg | 305% | CNF |
| 26 | Egg, whole, dried | Dairy and Egg Products | 164.70 mcg | 299% | USDA_SR |
| 27 | Egg, chicken, dried, whole | Dairy and Egg Products | 164.70 mcg | 299% | CNF |
| 28 | Mollusks, oyster, Pacific, cooked, moist heat | Finfish and Shellfish Products | 154.00 mcg | 280% | USDA_SR |
| 29 | Mollusks, oyster, pacific, boiled or steamed | Finfish and Shellfish Products | 154.00 mcg | 280% | CNF |
| 30 | Fish, cod, Atlantic, dried and salted | Finfish and Shellfish Products | 147.80 mcg | 269% | USDA_SR |
| 31 | Fish, cod (scrod), atlantic, dried and salted | Finfish and Shellfish Products | 147.80 mcg | 269% | CNF |
| 32 | Turkey, young hen, skin only, cooked, roasted | Poultry Products | 144.10 mcg | 262% | USDA_SR |
| 33 | Beef, variety meats and by-products, kidneys, raw | Beef Products | 141.00 mcg | 256% | USDA_SR |
| 34 | Beef, kidneys, raw | Beef Products | 141.00 mcg | 256% | CNF |
| 35 | Egg, yolk, dried | Dairy and Egg Products | 139.30 mcg | 253% | USDA_SR |
| 36 | Egg, chicken, yolk, dried | Dairy and Egg Products | 139.30 mcg | 253% | CNF |
| 37 | Nuts, mixed nuts, oil roasted, without peanuts, lightly salted | Nut and Seed Products | 139.10 mcg | 253% | USDA_SR |
| 38 | Nuts, mixed nuts, oil roasted without peanuts, lightly salted | Nuts and Seeds | 139.10 mcg | 253% | CNF |
| 39 | Flaxseed, ground | Nut and Seed Products | 135.90 mcg | 247% | USDA_FF |
| 40 | Egg substitute, powder | Dairy and Egg Products | 127.70 mcg | 232% | USDA_SR |
| 41 | Egg substitute, powder | Dairy and Egg Products | 127.70 mcg | 232% | CNF |
| 42 | Lamb, variety meats and by-products, kidneys, raw | Lamb, Veal, and Game Products | 126.90 mcg | 231% | USDA_SR |
| 43 | Lamb, kidney, raw | Lamb, Veal and Game | 126.90 mcg | 231% | CNF |
| 44 | Egg, white, dried, powder, stabilized, glucose reduced | Dairy and Egg Products | 125.10 mcg | 227% | USDA_SR |
| 45 | Egg, white, dried | Dairy and Egg Products | 125.10 mcg | 227% | USDA_SR |
| 46 | Egg, chicken, white, dried | Dairy and Egg Products | 125.10 mcg | 227% | CNF |
| 47 | Egg, chicken, white, dried, powder, glucose reduced | Dairy and Egg Products | 125.10 mcg | 227% | CNF |
| 48 | Cereals ready-to-eat, wheat, puffed, fortified | Breakfast Cereals | 123.10 mcg | 224% | USDA_SR |
| 49 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat | Breakfast Cereals | 123.10 mcg | 224% | USDA_SR |
| 50 | Sea lion, Steller, heart (Alaska Native) | American Indian/Alaska Native Foods | 122.00 mcg | 222% | USDA_SR |
Need this on a label? Turn these foods into a print-ready Nutrition Facts label.
Make a labelBuild a recipe from any of these ingredients and export a print-ready FDA or Canada Nutrition Facts label. Free.