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
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Showing 1–50 of 5,267 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 | Nuts, mixed nuts, oil roasted, without peanuts, with salt added | Nut and Seed Products | 421.50 mcg | 766% | USDA_SR |
| 5 | Nuts, mixed nuts, oil roasted without peanuts, salted | Nuts and Seeds | 421.50 mcg | 766% | CNF |
| 6 | Nuts, brazilnuts, raw | Nut and Seed Products | 280.40 mcg | 510% | USDA_FF |
| 7 | Sea lion, Steller, kidney (Alaska Native) | American Indian/Alaska Native Foods | 274.00 mcg | 498% | USDA_SR |
| 8 | Spices, mustard seed, ground | Spices and Herbs | 208.10 mcg | 378% | USDA_SR |
| 9 | Spices, mustard seed, yellow | Spices and Herbs | 208.10 mcg | 378% | CNF |
| 10 | Smelt, dried (Alaska Native) | American Indian/Alaska Native Foods | 194.00 mcg | 353% | USDA_SR |
| 11 | Nuts, mixed nuts, oil roasted, without peanuts, lightly salted | Nut and Seed Products | 139.10 mcg | 253% | USDA_SR |
| 12 | Nuts, mixed nuts, oil roasted without peanuts, lightly salted | Nuts and Seeds | 139.10 mcg | 253% | CNF |
| 13 | Flaxseed, ground | Nut and Seed Products | 135.90 mcg | 247% | USDA_FF |
| 14 | Cereals ready-to-eat, wheat, puffed, fortified | Breakfast Cereals | 123.10 mcg | 224% | USDA_SR |
| 15 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat | Breakfast Cereals | 123.10 mcg | 224% | USDA_SR |
| 16 | Sea lion, Steller, heart (Alaska Native) | American Indian/Alaska Native Foods | 122.00 mcg | 222% | USDA_SR |
| 17 | Seeds, sunflower seed butter, without salt | Nut and Seed Products | 104.40 mcg | 190% | USDA_SR |
| 18 | Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program) | Nut and Seed Products | 104.40 mcg | 190% | USDA_SR |
| 19 | Seeds, sunflower seed butter, salted | Nuts and Seeds | 104.40 mcg | 190% | CNF |
| 20 | Seeds, sunflower seed butter | Nuts and Seeds | 104.40 mcg | 190% | CNF |
| 21 | Cereal, ready to eat, Heritage Flakes, Nature's Path | Breakfast cereals | 94.50 mcg | 172% | CNF |
| 22 | Wheat, durum | Cereal Grains and Pasta | 89.40 mcg | 163% | USDA_SR |
| 23 | Semolina, enriched | Cereal Grains and Pasta | 89.40 mcg | 163% | USDA_SR |
| 24 | Grains, wheat, durum | Cereals, Grains and Pasta | 89.40 mcg | 163% | CNF |
| 25 | Cereals ready-to-eat, UNCLE SAM CEREAL | Breakfast Cereals | 88.30 mcg | 161% | USDA_SR |
| 26 | Beverages, nutritional shake mix, high protein, powder | Beverages | 87.50 mcg | 159% | USDA_SR |
| 27 | Beverages, high protein powder | Beverages | 87.50 mcg | 159% | CNF |
| 28 | Wheat, KAMUT khorasan, uncooked | Cereal Grains and Pasta | 81.50 mcg | 148% | USDA_SR |
| 29 | Grains, wheat, kamut khorasan, uncooked | Cereals, Grains and Pasta | 81.50 mcg | 148% | CNF |
| 30 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 80.40 mcg | 146% | USDA_FF |
| 31 | Seeds, sunflower seed kernels, dry roasted, without salt | Nut and Seed Products | 79.30 mcg | 144% | USDA_SR |
| 32 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 79.30 mcg | 144% | USDA_SR |
| 33 | Seeds, sunflower seed kernels from shell, dry roasted, with salt added | Nut and Seed Products | 79.30 mcg | 144% | USDA_SR |
| 34 | Seeds, sunflower seed kernels, dry roasted, salted | Nuts and Seeds | 79.30 mcg | 144% | CNF |
| 35 | Seeds, sunflower seed kernels, dry roasted | Nuts and Seeds | 79.30 mcg | 144% | CNF |
| 36 | Wheat germ, crude | Cereal Grains and Pasta | 79.20 mcg | 144% | USDA_SR |
| 37 | Grains, wheat germ, crude | Cereals, Grains and Pasta | 79.20 mcg | 144% | CNF |
| 38 | Noodles, egg, dry, unenriched | Cereal Grains and Pasta | 78.80 mcg | 143% | USDA_SR |
| 39 | Noodles, egg, dry, enriched | Cereal Grains and Pasta | 78.80 mcg | 143% | USDA_SR |
| 40 | Pasta, egg noodles, unenriched, dry | Cereals, Grains and Pasta | 78.80 mcg | 143% | CNF |
| 41 | Pasta, egg noodles, enriched, dry | Cereals, Grains and Pasta | 78.80 mcg | 143% | CNF |
| 42 | Seeds, sunflower seed kernels, oil roasted, without salt | Nut and Seed Products | 78.20 mcg | 142% | USDA_SR |
| 43 | Seeds, sunflower seed kernels, oil roasted, with salt added | Nut and Seed Products | 78.20 mcg | 142% | USDA_SR |
| 44 | Seeds, sunflower seed kernels, oil roasted | Nuts and Seeds | 78.20 mcg | 142% | CNF |
| 45 | Seeds, sunflower seed kernels, oil roasted, salted | Nuts and Seeds | 78.20 mcg | 142% | CNF |
| 46 | Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 77.60 mcg | 141% | USDA_SR |
| 47 | Wheat bran, crude | Cereal Grains and Pasta | 77.60 mcg | 141% | USDA_SR |
| 48 | Grains, wheat bran, crude | Cereals, Grains and Pasta | 77.60 mcg | 141% | CNF |
| 49 | Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 76.80 mcg | 140% | USDA_SR |
| 50 | Crackers, matzo, whole-wheat | Baked Products | 75.10 mcg | 137% | USDA_SR |
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