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 201–250 of 2,329 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Pasta, macaroni (elbow), unenriched, cooked | Cereals, Grains and Pasta | 26.40 mcg | 48% |
| 202 | Grains, rice and vermicelli mix, beef flavour, unprepared | Cereals, Grains and Pasta | 26.40 mcg | 48% |
| 203 | Potato, mashed, dehydrated, granules with milk, unprepared | Vegetables and Vegetable Products | 26.30 mcg | 48% |
| 204 | English muffin, plain (also sourdough), toasted | Baked Products | 26.30 mcg | 48% |
| 205 | Spices, coriander seed (cilantro) | Spices and Herbs | 26.20 mcg | 48% |
| 206 | Fast foods, side dish, hush puppies | Fast Foods | 26.20 mcg | 48% |
| 207 | Corn fritter | Baked Products | 26.10 mcg | 47% |
| 208 | Cracker, multigrain | Baked Products | 26.10 mcg | 47% |
| 209 | Mushroom, brown, Italian (crimini), raw | Vegetables and Vegetable Products | 26.00 mcg | 47% |
| 210 | Pasta, spaghetti, whole-wheat, cooked | Cereals, Grains and Pasta | 25.90 mcg | 47% |
| 211 | Pasta, macaroni (elbow), whole wheat, cooked | Cereals, Grains and Pasta | 25.90 mcg | 47% |
| 212 | Muffin, wheat bran, with raisins, homemade | Baked Products | 25.80 mcg | 47% |
| 213 | English muffin, multigrain (also granola) | Baked Products | 25.50 mcg | 46% |
| 214 | Cereal, ready to eat, Lucky Charms, General Mills | Breakfast cereals | 25.40 mcg | 46% |
| 215 | Seeds, flaxseed (linseed), whole and ground | Nuts and Seeds | 25.40 mcg | 46% |
| 216 | Pasta, spaghetti, protein-fortified, enriched, cooked | Cereals, Grains and Pasta | 25.20 mcg | 46% |
| 217 | Bagel, plain (with onion, poppy seed and/or sesame seed), toasted | Baked Products | 25.20 mcg | 46% |
| 218 | Bread crumbs, dry, grated, plain | Baked Products | 25.20 mcg | 46% |
| 219 | Bread, white with raisins, commercial | Baked Products | 25.00 mcg | 45% |
| 220 | Mushroom, shiitake, cooked | Vegetables and Vegetable Products | 24.80 mcg | 45% |
| 221 | Bread crumbs, dry, grated, seasoned | Baked Products | 24.70 mcg | 45% |
| 222 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 24.60 mcg | 45% |
| 223 | Snacks, brown rice chips | Snacks | 24.60 mcg | 45% |
| 224 | Bread, rye | Baked Products | 24.60 mcg | 45% |
| 225 | Snacks, rice cakes, brown rice, plain | Snacks | 24.60 mcg | 45% |
| 226 | Snacks, rice cakes, crackers (include mini rice cakes) | Baked Products | 24.60 mcg | 45% |
| 227 | Puff pastry, frozen, ready-to-bake, baked | Baked Products | 24.50 mcg | 45% |
| 228 | English muffin, raisin-cinnamon, (apple cinnamon) toasted | Baked Products | 24.30 mcg | 44% |
| 229 | Puff pastry, frozen, ready-to-bake | Baked Products | 24.20 mcg | 44% |
| 230 | Snacks, rice cakes, brown rice, sesame seed, unsalted | Snacks | 24.10 mcg | 44% |
| 231 | Snacks, rice cakes, brown rice, sesame seed | Snacks | 24.10 mcg | 44% |
| 232 | Hot chocolate, low calorie, with aspartame, mix, powder, with added calcium and phosphorus, without added sodium or vitamin A | Beverages | 24.00 mcg | 44% |
| 233 | Spices, garlic powder | Spices and Herbs | 23.90 mcg | 43% |
| 234 | Pasta, egg noodles, enriched, cooked, salted | Cereals, Grains and Pasta | 23.90 mcg | 43% |
| 235 | Pasta, egg noodles, unenriched, cooked, salted | Cereals, Grains and Pasta | 23.90 mcg | 43% |
| 236 | Pasta, egg noodles, unenriched, cooked | Cereals, Grains and Pasta | 23.90 mcg | 43% |
| 237 | Pasta, egg noodles, enriched, cooked | Cereals, Grains and Pasta | 23.90 mcg | 43% |
| 238 | Cracker, rye, wafers, plain | Baked Products | 23.80 mcg | 43% |
| 239 | Cereal, ready to eat, Sugar Crisp, Post | Breakfast cereals | 23.80 mcg | 43% |
| 240 | Bannock | Baked Products | 23.60 mcg | 43% |
| 241 | Tortilla, ready-to-bake / fry, flour | Baked Products | 23.40 mcg | 43% |
| 242 | Grains, rice, brown, long-grain, dry | Cereals, Grains and Pasta | 23.40 mcg | 43% |
| 243 | Phyllo dough | Baked Products | 23.30 mcg | 42% |
| 244 | Soup, ramen noodles, any flavour, dry | Soups, Sauces and Gravies | 23.10 mcg | 42% |
| 245 | Pie crust, standard-type, dry mix, unprepared | Baked Products | 22.90 mcg | 42% |
| 246 | Cereal, ready to eat, Rice Krispies, Kellogg's | Breakfast cereals | 22.80 mcg | 41% |
| 247 | Veggie / soy burger patty, unprepared | Legumes and Legume Products | 22.60 mcg | 41% |
| 248 | Soup, tomato vegetable, dehydrated | Soups, Sauces and Gravies | 22.60 mcg | 41% |
| 249 | English muffin, plain (also sourdough) | Baked Products | 22.40 mcg | 41% |
| 250 | Babyfood, cereal, oat, dry | Babyfoods | 22.20 mcg | 40% |
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