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 1–50 of 85 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Nuts, brazilnuts, raw | Nut and Seed Products | 280.40 mcg | 510% |
| 2 | Flaxseed, ground | Nut and Seed Products | 135.90 mcg | 247% |
| 3 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 80.40 mcg | 146% |
| 4 | Sesame butter, creamy | Nut and Seed Products | 46.48 mcg | 85% |
| 5 | Flour, soy, defatted | Legumes and Legume Products | 45.80 mcg | 83% |
| 6 | Flour, semolina, fine | Cereal Grains and Pasta | 44.07 mcg | 80% |
| 7 | Flour, oat, whole grain | Cereal Grains and Pasta | 38.20 mcg | 69% |
| 8 | Mustard, prepared, yellow | Spices and Herbs | 34.00 mcg | 62% |
| 9 | Flour, bread, white, enriched, unbleached | Cereal Grains and Pasta | 33.30 mcg | 61% |
| 10 | Nuts, macadamia nuts, raw | Nut and Seed Products | 32.62 mcg | 59% |
| 11 | Flour, semolina, coarse and semi-coarse | Cereal Grains and Pasta | 29.79 mcg | 54% |
| 12 | Oats, whole grain, steel cut | Cereal Grains and Pasta | 29.04 mcg | 53% |
| 13 | Flour, coconut | Nut and Seed Products | 26.76 mcg | 49% |
| 14 | Bread, whole-wheat, commercially prepared | Baked Products | 25.80 mcg | 47% |
| 15 | Oats, whole grain, rolled, old fashioned | Cereal Grains and Pasta | 25.35 mcg | 46% |
| 16 | Flour, whole wheat, unenriched | Cereal Grains and Pasta | 23.60 mcg | 43% |
| 17 | Bread, white, commercially prepared | Baked Products | 23.20 mcg | 42% |
| 18 | Nuts, pistachio nuts, raw | Nut and Seed Products | 23.12 mcg | 42% |
| 19 | Millet, whole grain | Cereal Grains and Pasta | 23.10 mcg | 42% |
| 20 | Flour, amaranth | Cereal Grains and Pasta | 21.10 mcg | 38% |
| 21 | Nuts, cashew nuts, raw | Nut and Seed Products | 20.67 mcg | 38% |
| 22 | Seeds, pumpkin seeds (pepitas), raw | Nut and Seed Products | 20.52 mcg | 37% |
| 23 | Peanut butter, creamy | Legumes and Legume Products | 20.16 mcg | 37% |
| 24 | Flour, wheat, all-purpose, unenriched, unbleached | Cereal Grains and Pasta | 20.10 mcg | 37% |
| 25 | Mushrooms, white button | Vegetables and Vegetable Products | 20.05 mcg | 36% |
| 26 | Mushrooms, white button | Vegetables and Vegetable Products | 20.05 mcg | 36% |
| 27 | Peanuts, raw | Legumes and Legume Products | 17.81 mcg | 32% |
| 28 | Seeds, sunflower seed, kernel, raw | Nut and Seed Products | 17.78 mcg | 32% |
| 29 | Flour, rye | Cereal Grains and Pasta | 16.60 mcg | 30% |
| 30 | Hummus, commercial | Legumes and Legume Products | 16.20 mcg | 29% |
| 31 | Flour, wheat, all-purpose, enriched, bleached | Cereal Grains and Pasta | 15.70 mcg | 29% |
| 32 | Flour, buckwheat | Cereal Grains and Pasta | 15.70 mcg | 29% |
| 33 | Mushroom, crimini | Vegetables and Vegetable Products | 15.31 mcg | 28% |
| 34 | Rice, brown, long grain, unenriched, raw | Cereal Grains and Pasta | 14.80 mcg | 27% |
| 35 | Mushroom, portabella | Vegetables and Vegetable Products | 14.67 mcg | 27% |
| 36 | Flour, soy, full-fat | Legumes and Legume Products | 14.30 mcg | 26% |
| 37 | Flour, wheat, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 14.20 mcg | 26% |
| 38 | Buckwheat, whole grain | Cereal Grains and Pasta | 13.60 mcg | 25% |
| 39 | Flour, barley | Cereal Grains and Pasta | 13.10 mcg | 24% |
| 40 | Flour, sorghum | Cereal Grains and Pasta | 12.40 mcg | 23% |
| 41 | Flour, 00 | Cereal Grains and Pasta | 10.30 mcg | 19% |
| 42 | Garlic, raw | Vegetables and Vegetable Products | 9.80 mcg | 18% |
| 43 | Flour, rice, brown | Cereal Grains and Pasta | 9.68 mcg | 18% |
| 44 | Flour, spelt, whole grain | Cereal Grains and Pasta | 9.48 mcg | 17% |
| 45 | Flour, corn, yellow, fine meal, enriched | Cereal Grains and Pasta | 8.30 mcg | 15% |
| 46 | Restaurant, Latino, pupusas con frijoles (pupusas, bean) | Restaurant Foods | 7.00 mcg | 13% |
| 47 | Rice, white, long grain, unenriched, raw | Cereal Grains and Pasta | 6.60 mcg | 12% |
| 48 | Cookies, oatmeal, soft, with raisins | Baked Products | 6.00 mcg | 11% |
| 49 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 5.60 mcg | 10% |
| 50 | Flour, rice, white, unenriched | Cereal Grains and Pasta | 5.30 mcg | 10% |
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