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 101–150 of 2,853 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 101 | Snacks, bagel chips, plain | Snacks | 36.20 mcg | 66% |
| 102 | Bread, protein, (includes gluten), toasted | Baked Products | 36.20 mcg | 66% |
| 103 | Bread, multi-grain, toasted (includes whole-grain) | Baked Products | 35.80 mcg | 65% |
| 104 | Seeds, sesame butter, paste | Nut and Seed Products | 35.50 mcg | 65% |
| 105 | Crackers, melba toast, plain | Baked Products | 34.80 mcg | 63% |
| 106 | Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) | Nut and Seed Products | 34.40 mcg | 63% |
| 107 | Seeds, sesame seed kernels, toasted, without salt added (decorticated) | Nut and Seed Products | 34.40 mcg | 63% |
| 108 | Seeds, sesame seeds, whole, roasted and toasted | Nut and Seed Products | 34.40 mcg | 63% |
| 109 | Seeds, sesame seeds, whole, dried | Nut and Seed Products | 34.40 mcg | 63% |
| 110 | Seeds, sesame seed kernels, toasted, with salt added (decorticated) | Nut and Seed Products | 34.40 mcg | 63% |
| 111 | Seeds, sesame seed kernels, dried (decorticated) | Nut and Seed Products | 34.40 mcg | 63% |
| 112 | Wheat flour, white, all-purpose, self-rising, enriched | Cereal Grains and Pasta | 34.40 mcg | 63% |
| 113 | Seeds, sesame butter, tahini, type of kernels unspecified | Nut and Seed Products | 34.40 mcg | 63% |
| 114 | Bagels, oat bran | Baked Products | 34.20 mcg | 62% |
| 115 | Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked | Cereal Grains and Pasta | 34.20 mcg | 62% |
| 116 | Bread, rye, toasted | Baked Products | 34.00 mcg | 62% |
| 117 | Oat flour, partially debranned | Cereal Grains and Pasta | 34.00 mcg | 62% |
| 118 | Nuts, mixed nuts, oil roasted, with peanuts, without salt added | Nut and Seed Products | 33.90 mcg | 62% |
| 119 | Wheat flour, white, all-purpose, unenriched | Cereal Grains and Pasta | 33.90 mcg | 62% |
| 120 | Nuts, mixed nuts, oil roasted, with peanuts, lightly salted | Nut and Seed Products | 33.90 mcg | 62% |
| 121 | Wheat flour, white, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 33.90 mcg | 62% |
| 122 | Wheat flour, white, all-purpose, enriched, bleached | Cereal Grains and Pasta | 33.90 mcg | 62% |
| 123 | Nuts, mixed nuts, oil roasted, with peanuts, with salt added | Nut and Seed Products | 33.90 mcg | 62% |
| 124 | Crackers, wheat, low salt | Baked Products | 33.70 mcg | 61% |
| 125 | Mustard, prepared, yellow | Spices and Herbs | 33.50 mcg | 61% |
| 126 | Bread, wheat, toasted | Baked Products | 33.40 mcg | 61% |
| 127 | Bagels, cinnamon-raisin, toasted | Baked Products | 33.30 mcg | 61% |
| 128 | Snacks, pita chips, salted | Snacks | 33.10 mcg | 60% |
| 129 | Spanish rice mix, dry mix, unprepared | Meals, Entrees, and Side Dishes | 33.10 mcg | 60% |
| 130 | Rolls, dinner, wheat | Baked Products | 33.00 mcg | 60% |
| 131 | Bread, oat bran, toasted | Baked Products | 33.00 mcg | 60% |
| 132 | Bread, protein (includes gluten) | Baked Products | 32.90 mcg | 60% |
| 133 | Bread, multi-grain (includes whole-grain) | Baked Products | 32.90 mcg | 60% |
| 134 | Millet flour | Cereal Grains and Pasta | 32.70 mcg | 59% |
| 135 | Bread, wheat, sprouted, toasted | Baked Products | 32.60 mcg | 59% |
| 136 | Crackers, rye, wafers, seasoned | Baked Products | 32.50 mcg | 59% |
| 137 | Rice and vermicelli mix, rice pilaf flavor, unprepared | Meals, Entrees, and Side Dishes | 32.40 mcg | 59% |
| 138 | Parsley, freeze-dried | Vegetables and Vegetable Products | 32.30 mcg | 59% |
| 139 | Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch | Breakfast Cereals | 32.10 mcg | 58% |
| 140 | Noodles, flat, crunchy, Chinese restaurant | Cereal Grains and Pasta | 32.10 mcg | 58% |
| 141 | Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch | Breakfast Cereals | 32.00 mcg | 58% |
| 142 | Wheat, KAMUT khorasan, cooked | Cereal Grains and Pasta | 31.90 mcg | 58% |
| 143 | CRACKER BARREL, grilled sirloin steak | Restaurant Foods | 31.80 mcg | 58% |
| 144 | Babyfood, Multigrain whole grain cereal, dry fortified | Baby Foods | 31.70 mcg | 58% |
| 145 | Bread, french or vienna, whole wheat | Baked Products | 31.40 mcg | 57% |
| 146 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry | Breakfast Cereals | 31.30 mcg | 57% |
| 147 | Crackers, water biscuits | Baked Products | 31.30 mcg | 57% |
| 148 | Bread, rice bran, toasted | Baked Products | 31.20 mcg | 57% |
| 149 | Bread, white, commercially prepared, toasted | Baked Products | 31.00 mcg | 56% |
| 150 | Bagels, cinnamon-raisin | Baked Products | 31.00 mcg | 56% |
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