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 351–400 of 2,853 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 351 | Amaranth grain, uncooked | Cereal Grains and Pasta | 18.70 mcg | 34% |
| 352 | Mushrooms, portabella, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 18.60 mcg | 34% |
| 353 | Mushrooms, portabella, raw | Vegetables and Vegetable Products | 18.60 mcg | 34% |
| 354 | Cake, sponge, prepared from recipe | Baked Products | 18.50 mcg | 34% |
| 355 | Nuts, coconut meat, dried (desiccated), not sweetened | Nut and Seed Products | 18.50 mcg | 34% |
| 356 | Cereals ready-to-eat, RALSTON CRISP RICE | Breakfast Cereals | 18.00 mcg | 33% |
| 357 | Muffins, wheat bran, dry mix | Baked Products | 18.00 mcg | 33% |
| 358 | Mushrooms, white, microwaved | Vegetables and Vegetable Products | 18.00 mcg | 33% |
| 359 | Rye flour, dark | Cereal Grains and Pasta | 18.00 mcg | 33% |
| 360 | Soybeans, mature seeds, raw | Legumes and Legume Products | 17.80 mcg | 32% |
| 361 | Molasses | Sweets | 17.80 mcg | 32% |
| 362 | Sweet rolls, cinnamon, refrigerated dough with frosting, baked | Baked Products | 17.70 mcg | 32% |
| 363 | Muffins, blueberry, toaster-type | Baked Products | 17.60 mcg | 32% |
| 364 | Cookies, vanilla sandwich with creme filling, reduced fat | Baked Products | 17.60 mcg | 32% |
| 365 | APPLEBEE'S, mozzarella sticks | Restaurant Foods | 17.60 mcg | 32% |
| 366 | Rye flour, light | Cereal Grains and Pasta | 17.60 mcg | 32% |
| 367 | Pastry, Pastelitos de Guava (guava pastries) | Baked Products | 17.50 mcg | 32% |
| 368 | Crackers, gluten-free, multi-seeded and multigrain | Baked Products | 17.40 mcg | 32% |
| 369 | Tofu, raw, firm, prepared with calcium sulfate | Legumes and Legume Products | 17.40 mcg | 32% |
| 370 | Tofu, salted and fermented (fuyu), prepared with calcium sulfate | Legumes and Legume Products | 17.30 mcg | 31% |
| 371 | Tofu, salted and fermented (fuyu) | Legumes and Legume Products | 17.30 mcg | 31% |
| 372 | Beverages, coffee, instant, decaffeinated, powder | Beverages | 17.30 mcg | 31% |
| 373 | English muffins, whole grain white | Baked Products | 17.30 mcg | 31% |
| 374 | Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins | Breakfast Cereals | 17.30 mcg | 31% |
| 375 | Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits | Breakfast Cereals | 17.30 mcg | 31% |
| 376 | Cereals ready-to-eat, FAMILIA | Breakfast Cereals | 17.30 mcg | 31% |
| 377 | Cereals ready-to-eat, ALPEN | Breakfast Cereals | 17.30 mcg | 31% |
| 378 | Bread, Italian | Baked Products | 17.20 mcg | 31% |
| 379 | Pretzels, soft, unsalted | Snacks | 17.20 mcg | 31% |
| 380 | Cookies, oatmeal, prepared from recipe, without raisins | Baked Products | 17.20 mcg | 31% |
| 381 | Cake, coffeecake, cinnamon with crumb topping, commercially prepared, enriched | Baked Products | 17.20 mcg | 31% |
| 382 | Babyfood, cookies, arrowroot | Baby Foods | 17.20 mcg | 31% |
| 383 | Babyfood, cookies | Baby Foods | 17.20 mcg | 31% |
| 384 | Nuts, butternuts, dried | Nut and Seed Products | 17.20 mcg | 31% |
| 385 | Pretzels, soft | Snacks | 17.20 mcg | 31% |
| 386 | Cereals, QUAKER, corn grits, instant, plain, dry | Breakfast Cereals | 17.10 mcg | 31% |
| 387 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 17.10 mcg | 31% |
| 388 | Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 17.10 mcg | 31% |
| 389 | Snacks, sesame sticks, wheat-based, salted | Snacks | 17.10 mcg | 31% |
| 390 | Sweet rolls, cinnamon, commercially prepared with raisins | Baked Products | 17.00 mcg | 31% |
| 391 | Cake, shortcake, biscuit-type, prepared from recipe | Baked Products | 17.00 mcg | 31% |
| 392 | Danish pastry, cinnamon, enriched | Baked Products | 17.00 mcg | 31% |
| 393 | Cereals, corn grits, yellow, regular and quick, unenriched, dry | Breakfast Cereals | 17.00 mcg | 31% |
| 394 | Cereals, corn grits, white, regular and quick, enriched, dry | Breakfast Cereals | 17.00 mcg | 31% |
| 395 | Nuts, walnuts, black, dried | Nut and Seed Products | 17.00 mcg | 31% |
| 396 | Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style | Baked Products | 17.00 mcg | 31% |
| 397 | Beverages, Cocoa mix, no sugar added, powder | Beverages | 16.90 mcg | 31% |
| 398 | Tofu, hard, prepared with nigari | Legumes and Legume Products | 16.80 mcg | 31% |
| 399 | Cereals, oats, instant, fortified, maple and brown sugar, dry | Breakfast Cereals | 16.80 mcg | 31% |
| 400 | SUBWAY, SUBWAY CLUB sub on white bread with lettuce and tomato | Fast Foods | 16.80 mcg | 31% |
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