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 501–550 of 2,329 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 501 | Cereal, ready to eat, frosted Mini-Wheats (original, maple, brown sugar, strawberry), Kellogg's | Breakfast cereals | 9.80 mcg | 18% |
| 502 | Cookie, oatmeal (with or without raisins), commercial | Baked Products | 9.80 mcg | 18% |
| 503 | Grains, rice, brown, long-grain, cooked | Cereals, Grains and Pasta | 9.80 mcg | 18% |
| 504 | Snacks, crisped rice bar, chocolate chip | Snacks | 9.70 mcg | 18% |
| 505 | Fast foods, sandwiches and burgers, submarine sandwich on white bread, vegetarian, with vegetables only | Fast Foods | 9.60 mcg | 17% |
| 506 | Beans, baked, canned, with beef | Legumes and Legume Products | 9.60 mcg | 17% |
| 507 | Rice, spanish rice mix, prepared | Mixed Dishes | 9.60 mcg | 17% |
| 508 | Doughnut (donut), cake-type, plain, sugared or glazed | Baked Products | 9.60 mcg | 17% |
| 509 | Bread, potato | Baked Products | 9.50 mcg | 17% |
| 510 | Dumpling, plain | Baked Products | 9.50 mcg | 17% |
| 511 | Grains, rice and vermicelli mix, chicken flavour, prepared with margarine | Cereals, Grains and Pasta | 9.50 mcg | 17% |
| 512 | Cereal, ready to eat, Shredded Wheat'n Bran: spoon size, Post | Breakfast cereals | 9.50 mcg | 17% |
| 513 | Seeds, pumpkin and squash seed kernels, dried | Nuts and Seeds | 9.40 mcg | 17% |
| 514 | Seeds, pumpkin and squash seed kernels, roasted | Nuts and Seeds | 9.40 mcg | 17% |
| 515 | Cake, pineapple upside-down, homemade | Baked Products | 9.40 mcg | 17% |
| 516 | Coffee, instant with chicory, powder | Beverages | 9.40 mcg | 17% |
| 517 | Seeds, pumpkin and squash seed kernels, roasted, salted | Nuts and Seeds | 9.40 mcg | 17% |
| 518 | Chives, freeze-dried | Vegetables and Vegetable Products | 9.40 mcg | 17% |
| 519 | Peanuts, all types, dry roasted | Legumes and Legume Products | 9.30 mcg | 17% |
| 520 | Mushroom, white, raw | Vegetables and Vegetable Products | 9.30 mcg | 17% |
| 521 | Nuts, cashew butter, plain, salted | Nuts and Seeds | 9.30 mcg | 17% |
| 522 | Spices, pumpkin pie spice | Spices and Herbs | 9.30 mcg | 17% |
| 523 | Peanuts, all types, dry-roasted, salted | Legumes and Legume Products | 9.30 mcg | 17% |
| 524 | Gravy, brown instant, dry | Soups, Sauces and Gravies | 9.30 mcg | 17% |
| 525 | Sauce, Alfredo, dehydrated | Soups, Sauces and Gravies | 9.30 mcg | 17% |
| 526 | Fast foods, dessert, burrito with fruit (apple or cherry) | Fast Foods | 9.30 mcg | 17% |
| 527 | Grains, rice, white, long-grain, parboiled, cooked | Cereals, Grains and Pasta | 9.30 mcg | 17% |
| 528 | Black-eyed peas (cowpeas), catjang, raw | Legumes and Legume Products | 9.10 mcg | 17% |
| 529 | Soup, black bean, ready-to-serve | Soups, Sauces and Gravies | 9.10 mcg | 17% |
| 530 | Peanut butter, lower sugar | Legumes and Legume Products | 9.10 mcg | 17% |
| 531 | Cake, sponge, commercial | Baked Products | 9.10 mcg | 17% |
| 532 | Cookie, oatmeal (with or without raisins), refrigerated dough | Baked Products | 9.10 mcg | 17% |
| 533 | Fast foods, mexican, burrito with beans and chili peppers | Fast Foods | 9.00 mcg | 16% |
| 534 | Cereal, ready to eat, Special K: with Red Berries, Kellogg's | Breakfast cereals | 9.00 mcg | 16% |
| 535 | Bread pudding, with raisins, homemade | Baked Products | 9.00 mcg | 16% |
| 536 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, raw | Legumes and Legume Products | 9.00 mcg | 16% |
| 537 | Lentils, flour | Legumes and Legume Products | 8.90 mcg | 16% |
| 538 | Potato pancake, homemade | Vegetables and Vegetable Products | 8.90 mcg | 16% |
| 539 | Cereal, ready to eat, Muslix: various flavours, Kellogg's | Breakfast cereals | 8.90 mcg | 16% |
| 540 | Tofu, regular; medium firm or firm, raw (prepared with calcium sulphate) | Legumes and Legume Products | 8.90 mcg | 16% |
| 541 | Soybean, fermented products, natto | Legumes and Legume Products | 8.80 mcg | 16% |
| 542 | Spices, pepper, red or cayenne | Spices and Herbs | 8.80 mcg | 16% |
| 543 | Cake, date square (matrimonial cake), homemade | Baked Products | 8.70 mcg | 16% |
| 544 | Bread, cornbread (also corn muffin mix), dry mix, prepared | Baked Products | 8.70 mcg | 16% |
| 545 | Cracker, standard snack-type, with whole-wheat | Baked Products | 8.70 mcg | 16% |
| 546 | Snacks, popcorn, microwave, low fat and sodium | Snacks | 8.60 mcg | 16% |
| 547 | Cereal, ready to eat, 'All Bran' Bran Flakes, Kellogg's | Breakfast cereals | 8.60 mcg | 16% |
| 548 | Grains, barley, pearled, cooked | Cereals, Grains and Pasta | 8.60 mcg | 16% |
| 549 | Carrot, dehydrated | Vegetables and Vegetable Products | 8.60 mcg | 16% |
| 550 | Cake, white, regular, dry mix, unprepared | Baked Products | 8.60 mcg | 16% |
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