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 2,853 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Tofu, dried-frozen (koyadofu), prepared with calcium sulfate | Legumes and Legume Products | 54.30 mcg | 99% |
| 52 | Tofu, dried-frozen (koyadofu) | Legumes and Legume Products | 54.30 mcg | 99% |
| 53 | Bread, chapati or roti, plain, commercially prepared | Baked Products | 53.70 mcg | 98% |
| 54 | Seeds, sunflower seed kernels, dried | Nut and Seed Products | 53.00 mcg | 96% |
| 55 | Bread, whole-wheat, commercially prepared, toasted | Baked Products | 52.60 mcg | 96% |
| 56 | Cereals ready-to-eat, POST Bran Flakes | Breakfast Cereals | 52.50 mcg | 95% |
| 57 | Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS | Breakfast Cereals | 52.00 mcg | 95% |
| 58 | Rolls, dinner, whole-wheat | Baked Products | 49.40 mcg | 90% |
| 59 | Cereals ready-to-eat, POST, GOLDEN CRISP | Breakfast Cereals | 48.60 mcg | 88% |
| 60 | Bread, stuffing, dry mix | Baked Products | 48.00 mcg | 87% |
| 61 | Cereals ready-to-eat, POST, GRAPE-NUTS Flakes | Breakfast Cereals | 47.80 mcg | 87% |
| 62 | Cereals ready-to-eat, RALSTON TASTEEOS | Breakfast Cereals | 47.00 mcg | 85% |
| 63 | Waffles, plain, prepared from recipe | Baked Products | 46.20 mcg | 84% |
| 64 | Crackers, toast thins, low sodium | Baked Products | 46.10 mcg | 84% |
| 65 | Mushrooms, shiitake, dried | Vegetables and Vegetable Products | 46.10 mcg | 84% |
| 66 | Pepeao, dried | Vegetables and Vegetable Products | 45.30 mcg | 82% |
| 67 | Oat bran, raw | Cereal Grains and Pasta | 45.20 mcg | 82% |
| 68 | Bread, pita, whole-wheat | Baked Products | 44.00 mcg | 80% |
| 69 | Fungi, Cloud ears, dried | Vegetables and Vegetable Products | 43.40 mcg | 79% |
| 70 | Bread, whole-wheat, prepared from recipe, toasted | Baked Products | 42.50 mcg | 77% |
| 71 | Wheat, sprouted | Cereal Grains and Pasta | 42.50 mcg | 77% |
| 72 | Cracker, meal | Baked Products | 42.30 mcg | 77% |
| 73 | Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal | Breakfast Cereals | 41.80 mcg | 76% |
| 74 | Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 40.40 mcg | 73% |
| 75 | Muffins, English, whole-wheat | Baked Products | 40.30 mcg | 73% |
| 76 | Spices, curry powder | Spices and Herbs | 40.30 mcg | 73% |
| 77 | Wheat flours, bread, unenriched | Cereal Grains and Pasta | 39.70 mcg | 72% |
| 78 | Wheat flour, white, bread, enriched | Cereal Grains and Pasta | 39.70 mcg | 72% |
| 79 | Vital wheat gluten | Cereal Grains and Pasta | 39.70 mcg | 72% |
| 80 | Rolls, hard (includes kaiser) | Baked Products | 39.10 mcg | 71% |
| 81 | Bread, roll, Mexican, bollilo | Baked Products | 38.80 mcg | 71% |
| 82 | Crackers, melba toast, rye (includes pumpernickel) | Baked Products | 38.70 mcg | 70% |
| 83 | Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal | Breakfast Cereals | 38.60 mcg | 70% |
| 84 | Bread, whole-wheat, prepared from recipe | Baked Products | 38.60 mcg | 70% |
| 85 | Pancakes, whole-wheat, dry mix, incomplete | Baked Products | 38.00 mcg | 69% |
| 86 | Mutton, cooked, roasted (Navajo) | American Indian/Alaska Native Foods | 38.00 mcg | 69% |
| 87 | Barley, pearled, raw | Cereal Grains and Pasta | 37.70 mcg | 69% |
| 88 | Barley, hulled | Cereal Grains and Pasta | 37.70 mcg | 69% |
| 89 | Barley malt flour | Cereal Grains and Pasta | 37.70 mcg | 69% |
| 90 | Barley flour or meal | Cereal Grains and Pasta | 37.70 mcg | 69% |
| 91 | Popovers, dry mix, enriched | Baked Products | 37.60 mcg | 68% |
| 92 | Bread, sticks, plain | Baked Products | 37.50 mcg | 68% |
| 93 | Croutons, plain | Baked Products | 37.50 mcg | 68% |
| 94 | Babyfood, baked product, finger snacks cereal fortified | Baby Foods | 37.50 mcg | 68% |
| 95 | Rice, white, long-grain, precooked or instant, enriched, dry | Cereal Grains and Pasta | 37.20 mcg | 68% |
| 96 | Tortillas, ready-to-bake or -fry, whole wheat | Baked Products | 37.00 mcg | 67% |
| 97 | Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch | Breakfast Cereals | 37.00 mcg | 67% |
| 98 | Crackers, matzo, plain | Baked Products | 36.90 mcg | 67% |
| 99 | Crackers, crispbread, rye | Baked Products | 36.60 mcg | 67% |
| 100 | Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 36.30 mcg | 66% |
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