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 151–200 of 2,853 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 151 | Bread, rye | Baked Products | 30.90 mcg | 56% |
| 152 | Soup, ramen noodle, dry, any flavor, reduced fat, reduced sodium | Soups, Sauces, and Gravies | 30.90 mcg | 56% |
| 153 | Bread, stuffing, cornbread, dry mix, prepared | Baked Products | 30.70 mcg | 56% |
| 154 | Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 30.70 mcg | 56% |
| 155 | T.G.I. FRIDAY'S, classic sirloin steak (10 oz) | Restaurant Foods | 30.60 mcg | 56% |
| 156 | Waffles, whole wheat, lowfat, frozen, ready-to-heat | Baked Products | 30.50 mcg | 55% |
| 157 | Bread, reduced-calorie, wheat | Baked Products | 30.40 mcg | 55% |
| 158 | Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan | Breakfast Cereals | 30.40 mcg | 55% |
| 159 | Babyfood, cereal, barley, dry fortified | Baby Foods | 30.20 mcg | 55% |
| 160 | Bread, oat bran | Baked Products | 30.00 mcg | 55% |
| 161 | Bread, wheat, sprouted | Baked Products | 30.00 mcg | 55% |
| 162 | Bread, french or vienna, toasted (includes sourdough) | Baked Products | 29.70 mcg | 54% |
| 163 | Bread, stuffing, cornbread, dry mix | Baked Products | 29.60 mcg | 54% |
| 164 | Rolls, dinner, oat bran | Baked Products | 29.30 mcg | 53% |
| 165 | Spices, chervil, dried | Spices and Herbs | 29.30 mcg | 53% |
| 166 | Spices, coriander leaf, dried | Spices and Herbs | 29.30 mcg | 53% |
| 167 | Muffins, English, wheat | Baked Products | 29.20 mcg | 53% |
| 168 | Restaurant, family style, sirloin steak | Restaurant Foods | 29.00 mcg | 53% |
| 169 | Cereals, oats, regular and quick, not fortified, dry | Breakfast Cereals | 28.90 mcg | 53% |
| 170 | Cereals, QUAKER, Quick Oats, Dry | Breakfast Cereals | 28.90 mcg | 53% |
| 171 | Croutons, seasoned | Baked Products | 28.80 mcg | 52% |
| 172 | Bread, wheat | Baked Products | 28.80 mcg | 52% |
| 173 | Bread, rice bran | Baked Products | 28.70 mcg | 52% |
| 174 | Zwieback | Baby Foods | 28.70 mcg | 52% |
| 175 | Bagels, wheat | Baked Products | 28.70 mcg | 52% |
| 176 | Bread, french or vienna (includes sourdough) | Baked Products | 28.60 mcg | 52% |
| 177 | Tofu, fried, prepared with calcium sulfate | Legumes and Legume Products | 28.50 mcg | 52% |
| 178 | Tofu, fried | Legumes and Legume Products | 28.50 mcg | 52% |
| 179 | Noodles, chinese, chow mein | Cereal Grains and Pasta | 28.50 mcg | 52% |
| 180 | Babyfood, cereal, high protein, with apple and orange, dry | Baby Foods | 28.30 mcg | 51% |
| 181 | Wheat flour, white (industrial), 15% protein, bleached, unenriched | Cereal Grains and Pasta | 28.10 mcg | 51% |
| 182 | Wheat flour, white (industrial), 15% protein, bleached, enriched | Cereal Grains and Pasta | 28.10 mcg | 51% |
| 183 | Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 27.90 mcg | 51% |
| 184 | Bread, reduced-calorie, rye | Baked Products | 27.90 mcg | 51% |
| 185 | Rolls, french | Baked Products | 27.90 mcg | 51% |
| 186 | Bread, naan, plain, commercially prepared, refrigerated | Baked Products | 27.90 mcg | 51% |
| 187 | Rolls, dinner, rye | Baked Products | 27.80 mcg | 51% |
| 188 | Rolls, pumpernickel | Baked Products | 27.80 mcg | 51% |
| 189 | Corn dogs, frozen, prepared | Meals, Entrees, and Side Dishes | 27.60 mcg | 50% |
| 190 | Soup, bouillon cubes and granules, low sodium, dry | Soups, Sauces, and Gravies | 27.60 mcg | 50% |
| 191 | Yeast extract spread | Vegetables and Vegetable Products | 27.60 mcg | 50% |
| 192 | Couscous, cooked | Cereal Grains and Pasta | 27.50 mcg | 50% |
| 193 | Wheat flour, white (industrial), 11.5% protein, unbleached, enriched | Cereal Grains and Pasta | 27.50 mcg | 50% |
| 194 | Wheat flour, white (industrial), 11.5% protein, bleached, unenriched | Cereal Grains and Pasta | 27.50 mcg | 50% |
| 195 | Wheat flour, white (industrial), 11.5% protein, bleached, enriched | Cereal Grains and Pasta | 27.50 mcg | 50% |
| 196 | Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS | Breakfast Cereals | 27.20 mcg | 49% |
| 197 | Bread, pita, white, enriched | Baked Products | 27.10 mcg | 49% |
| 198 | Potatoes, mashed, dehydrated, granules without milk, dry form | Vegetables and Vegetable Products | 27.10 mcg | 49% |
| 199 | Vermicelli, made from soy | Legumes and Legume Products | 27.00 mcg | 49% |
| 200 | Bagels, multigrain | Baked Products | 26.90 mcg | 49% |
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