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 51–100 of 5,267 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 51 | Cracker, matzo, whole-wheat | Baked Products | 75.10 mcg | 137% | CNF |
| 52 | Pasta, spaghetti, whole-wheat, dry | Cereals, Grains and Pasta | 73.00 mcg | 133% | CNF |
| 53 | Cereal, ready to eat, Heritage O's, Nature's Path | Breakfast cereals | 72.20 mcg | 131% | CNF |
| 54 | Cereals, whole wheat hot natural cereal, dry | Breakfast Cereals | 70.70 mcg | 129% | USDA_SR |
| 55 | Cereals, WHEATENA, dry | Breakfast Cereals | 70.70 mcg | 129% | USDA_SR |
| 56 | Wheat, hard red winter | Cereal Grains and Pasta | 70.70 mcg | 129% | USDA_SR |
| 57 | Wheat, hard red spring | Cereal Grains and Pasta | 70.70 mcg | 129% | USDA_SR |
| 58 | Cereal, ready-to-eat, amaranth flakes | Breakfast cereals | 70.70 mcg | 129% | CNF |
| 59 | Grains, wheat, hard red winter | Cereals, Grains and Pasta | 70.70 mcg | 129% | CNF |
| 60 | Grains, wheat, hard red spring | Cereals, Grains and Pasta | 70.70 mcg | 129% | CNF |
| 61 | Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry | Cereal Grains and Pasta | 69.40 mcg | 126% | USDA_SR |
| 62 | Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan | Beverages | 67.30 mcg | 122% | USDA_SR |
| 63 | Cereal, ready to eat, Puffed Wheat, Safeway | Breakfast cereals | 66.80 mcg | 121% | CNF |
| 64 | Grains, wheat flour, whole-wheat | Cereals, Grains and Pasta | 65.70 mcg | 119% | CNF |
| 65 | Grains, wheat flour, white, bread flour | Cereals, Grains and Pasta | 65.60 mcg | 119% | CNF |
| 66 | Bread, sprouted wheat, commercial, toasted | Baked Products | 65.30 mcg | 119% | CNF |
| 67 | Cereals ready-to-eat, wheat germ, toasted, plain | Breakfast Cereals | 65.00 mcg | 118% | USDA_SR |
| 68 | Grains, wheat germ, toasted, plain | Cereals, Grains and Pasta | 65.00 mcg | 118% | CNF |
| 69 | Babyfood, cereal, whole wheat, with apples, dry fortified | Baby Foods | 64.70 mcg | 118% | USDA_SR |
| 70 | Beverages, coffee substitute, cereal grain beverage, powder | Beverages | 64.10 mcg | 117% | USDA_SR |
| 71 | Coffee substitute, cereal grain beverage, powder | Beverages | 64.10 mcg | 117% | CNF |
| 72 | Spaghetti, spinach, dry | Cereal Grains and Pasta | 63.50 mcg | 115% | USDA_SR |
| 73 | Pasta, spaghetti, spinach, enriched, dry | Cereals, Grains and Pasta | 63.50 mcg | 115% | CNF |
| 74 | Cereal, hot, Red River, dry Robin Hood | Breakfast cereals | 63.30 mcg | 115% | CNF |
| 75 | Pasta, dry, enriched | Cereal Grains and Pasta | 63.20 mcg | 115% | USDA_SR |
| 76 | Pasta, dry, unenriched | Cereal Grains and Pasta | 63.20 mcg | 115% | USDA_SR |
| 77 | Pasta, macaroni (elbow), unenriched, dry | Cereals, Grains and Pasta | 63.20 mcg | 115% | CNF |
| 78 | Pasta, spaghetti, unenriched, dry | Cereals, Grains and Pasta | 63.20 mcg | 115% | CNF |
| 79 | Pasta, spaghetti, enriched, dry | Cereals, Grains and Pasta | 63.20 mcg | 115% | CNF |
| 80 | Pasta, macaroni (elbow), enriched, dry | Cereals, Grains and Pasta | 63.20 mcg | 115% | CNF |
| 81 | Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE | Snacks | 62.50 mcg | 114% | USDA_SR |
| 82 | Seeds, sunflower seed kernels, toasted, with salt added | Nut and Seed Products | 62.20 mcg | 113% | USDA_SR |
| 83 | Seeds, sunflower seed kernels, toasted, salted | Nuts and Seeds | 62.20 mcg | 113% | CNF |
| 84 | Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 61.80 mcg | 112% | USDA_SR |
| 85 | Bread, sprouted wheat, commercial | Baked Products | 59.30 mcg | 108% | CNF |
| 86 | Soy flour, low-fat | Legumes and Legume Products | 58.90 mcg | 107% | USDA_SR |
| 87 | Soy flour, low fat | Legumes and Legume Products | 58.90 mcg | 107% | CNF |
| 88 | Seeds, sunflower seed flour, partially defatted | Nut and Seed Products | 58.20 mcg | 106% | USDA_SR |
| 89 | Seeds, sunflower seed flour, partially defatted | Nuts and Seeds | 58.20 mcg | 106% | CNF |
| 90 | Bread, whole grain (whole-wheat), +seeds and bran, commercial, toasted | Baked Products | 56.60 mcg | 103% | CNF |
| 91 | Corn, dried, yellow (Northern Plains Indians) | American Indian/Alaska Native Foods | 56.50 mcg | 103% | USDA_SR |
| 92 | Corn, dried, yellow | Vegetables and Vegetable Products | 56.50 mcg | 103% | CNF |
| 93 | Spices, ginger, ground | Spices and Herbs | 55.80 mcg | 101% | USDA_SR |
| 94 | Spices, ginger, ground | Spices and Herbs | 55.80 mcg | 101% | CNF |
| 95 | Seeds, chia seeds, dried | Nut and Seed Products | 55.20 mcg | 100% | USDA_SR |
| 96 | Seeds, chia seeds, dried | Nuts and Seeds | 55.20 mcg | 100% | CNF |
| 97 | Crackers, melba toast, wheat | Baked Products | 55.00 mcg | 100% | USDA_SR |
| 98 | Cracker, melba toast, wheat | Baked Products | 55.00 mcg | 100% | CNF |
| 99 | Tofu, dried-frozen (koyadofu), prepared with calcium sulfate | Legumes and Legume Products | 54.30 mcg | 99% | USDA_SR |
| 100 | Tofu, dried-frozen (koyadofu) | Legumes and Legume Products | 54.30 mcg | 99% | USDA_SR |
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