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 2,853 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Nuts, brazilnuts, dried, unblanched | Nut and Seed Products | 1917.00 mcg | 3485% |
| 2 | Sea lion, Steller, liver (Alaska Native) | American Indian/Alaska Native Foods | 693.00 mcg | 1260% |
| 3 | Nuts, mixed nuts, oil roasted, without peanuts, with salt added | Nut and Seed Products | 421.50 mcg | 766% |
| 4 | Sea lion, Steller, kidney (Alaska Native) | American Indian/Alaska Native Foods | 274.00 mcg | 498% |
| 5 | Spices, mustard seed, ground | Spices and Herbs | 208.10 mcg | 378% |
| 6 | Smelt, dried (Alaska Native) | American Indian/Alaska Native Foods | 194.00 mcg | 353% |
| 7 | Nuts, mixed nuts, oil roasted, without peanuts, lightly salted | Nut and Seed Products | 139.10 mcg | 253% |
| 8 | Cereals ready-to-eat, wheat, puffed, fortified | Breakfast Cereals | 123.10 mcg | 224% |
| 9 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat | Breakfast Cereals | 123.10 mcg | 224% |
| 10 | Sea lion, Steller, heart (Alaska Native) | American Indian/Alaska Native Foods | 122.00 mcg | 222% |
| 11 | Seeds, sunflower seed butter, without salt | Nut and Seed Products | 104.40 mcg | 190% |
| 12 | Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program) | Nut and Seed Products | 104.40 mcg | 190% |
| 13 | Wheat, durum | Cereal Grains and Pasta | 89.40 mcg | 163% |
| 14 | Semolina, enriched | Cereal Grains and Pasta | 89.40 mcg | 163% |
| 15 | Cereals ready-to-eat, UNCLE SAM CEREAL | Breakfast Cereals | 88.30 mcg | 161% |
| 16 | Beverages, nutritional shake mix, high protein, powder | Beverages | 87.50 mcg | 159% |
| 17 | Wheat, KAMUT khorasan, uncooked | Cereal Grains and Pasta | 81.50 mcg | 148% |
| 18 | Seeds, sunflower seed kernels, dry roasted, without salt | Nut and Seed Products | 79.30 mcg | 144% |
| 19 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 79.30 mcg | 144% |
| 20 | Seeds, sunflower seed kernels from shell, dry roasted, with salt added | Nut and Seed Products | 79.30 mcg | 144% |
| 21 | Wheat germ, crude | Cereal Grains and Pasta | 79.20 mcg | 144% |
| 22 | Noodles, egg, dry, unenriched | Cereal Grains and Pasta | 78.80 mcg | 143% |
| 23 | Noodles, egg, dry, enriched | Cereal Grains and Pasta | 78.80 mcg | 143% |
| 24 | Seeds, sunflower seed kernels, oil roasted, without salt | Nut and Seed Products | 78.20 mcg | 142% |
| 25 | Seeds, sunflower seed kernels, oil roasted, with salt added | Nut and Seed Products | 78.20 mcg | 142% |
| 26 | Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 77.60 mcg | 141% |
| 27 | Wheat bran, crude | Cereal Grains and Pasta | 77.60 mcg | 141% |
| 28 | Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 76.80 mcg | 140% |
| 29 | Crackers, matzo, whole-wheat | Baked Products | 75.10 mcg | 137% |
| 30 | Cereals, whole wheat hot natural cereal, dry | Breakfast Cereals | 70.70 mcg | 129% |
| 31 | Cereals, WHEATENA, dry | Breakfast Cereals | 70.70 mcg | 129% |
| 32 | Wheat, hard red winter | Cereal Grains and Pasta | 70.70 mcg | 129% |
| 33 | Wheat, hard red spring | Cereal Grains and Pasta | 70.70 mcg | 129% |
| 34 | Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry | Cereal Grains and Pasta | 69.40 mcg | 126% |
| 35 | Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan | Beverages | 67.30 mcg | 122% |
| 36 | Cereals ready-to-eat, wheat germ, toasted, plain | Breakfast Cereals | 65.00 mcg | 118% |
| 37 | Babyfood, cereal, whole wheat, with apples, dry fortified | Baby Foods | 64.70 mcg | 118% |
| 38 | Beverages, coffee substitute, cereal grain beverage, powder | Beverages | 64.10 mcg | 117% |
| 39 | Spaghetti, spinach, dry | Cereal Grains and Pasta | 63.50 mcg | 115% |
| 40 | Pasta, dry, enriched | Cereal Grains and Pasta | 63.20 mcg | 115% |
| 41 | Pasta, dry, unenriched | Cereal Grains and Pasta | 63.20 mcg | 115% |
| 42 | Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE | Snacks | 62.50 mcg | 114% |
| 43 | Seeds, sunflower seed kernels, toasted, with salt added | Nut and Seed Products | 62.20 mcg | 113% |
| 44 | Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 61.80 mcg | 112% |
| 45 | Soy flour, low-fat | Legumes and Legume Products | 58.90 mcg | 107% |
| 46 | Seeds, sunflower seed flour, partially defatted | Nut and Seed Products | 58.20 mcg | 106% |
| 47 | Corn, dried, yellow (Northern Plains Indians) | American Indian/Alaska Native Foods | 56.50 mcg | 103% |
| 48 | Spices, ginger, ground | Spices and Herbs | 55.80 mcg | 101% |
| 49 | Seeds, chia seeds, dried | Nut and Seed Products | 55.20 mcg | 100% |
| 50 | Crackers, melba toast, wheat | Baked Products | 55.00 mcg | 100% |
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