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 51–100 of 6,645 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 51 | Seeds, sunflower seed kernels, dry roasted | Nuts and Seeds | 79.30 mcg | 144% | CNF |
| 52 | Wheat germ, crude | Cereal Grains and Pasta | 79.20 mcg | 144% | USDA_SR |
| 53 | Grains, wheat germ, crude | Cereals, Grains and Pasta | 79.20 mcg | 144% | CNF |
| 54 | Noodles, egg, dry, unenriched | Cereal Grains and Pasta | 78.80 mcg | 143% | USDA_SR |
| 55 | Noodles, egg, dry, enriched | Cereal Grains and Pasta | 78.80 mcg | 143% | USDA_SR |
| 56 | Pasta, egg noodles, unenriched, dry | Cereals, Grains and Pasta | 78.80 mcg | 143% | CNF |
| 57 | Pasta, egg noodles, enriched, dry | Cereals, Grains and Pasta | 78.80 mcg | 143% | CNF |
| 58 | Seeds, sunflower seed kernels, oil roasted, without salt | Nut and Seed Products | 78.20 mcg | 142% | USDA_SR |
| 59 | Seeds, sunflower seed kernels, oil roasted, with salt added | Nut and Seed Products | 78.20 mcg | 142% | USDA_SR |
| 60 | Seeds, sunflower seed kernels, oil roasted | Nuts and Seeds | 78.20 mcg | 142% | CNF |
| 61 | Seeds, sunflower seed kernels, oil roasted, salted | Nuts and Seeds | 78.20 mcg | 142% | CNF |
| 62 | Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 77.60 mcg | 141% | USDA_SR |
| 63 | Wheat bran, crude | Cereal Grains and Pasta | 77.60 mcg | 141% | USDA_SR |
| 64 | Grains, wheat bran, crude | Cereals, Grains and Pasta | 77.60 mcg | 141% | CNF |
| 65 | 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% | USDA_SR |
| 66 | Crackers, matzo, whole-wheat | Baked Products | 75.10 mcg | 137% | USDA_SR |
| 67 | Cracker, matzo, whole-wheat | Baked Products | 75.10 mcg | 137% | CNF |
| 68 | Pasta, spaghetti, whole-wheat, dry | Cereals, Grains and Pasta | 73.00 mcg | 133% | CNF |
| 69 | Cereal, ready to eat, Heritage O's, Nature's Path | Breakfast cereals | 72.20 mcg | 131% | CNF |
| 70 | Cereals, whole wheat hot natural cereal, dry | Breakfast Cereals | 70.70 mcg | 129% | USDA_SR |
| 71 | Cereals, WHEATENA, dry | Breakfast Cereals | 70.70 mcg | 129% | USDA_SR |
| 72 | Wheat, hard red winter | Cereal Grains and Pasta | 70.70 mcg | 129% | USDA_SR |
| 73 | Wheat, hard red spring | Cereal Grains and Pasta | 70.70 mcg | 129% | USDA_SR |
| 74 | Cereal, ready-to-eat, amaranth flakes | Breakfast cereals | 70.70 mcg | 129% | CNF |
| 75 | Grains, wheat, hard red winter | Cereals, Grains and Pasta | 70.70 mcg | 129% | CNF |
| 76 | Grains, wheat, hard red spring | Cereals, Grains and Pasta | 70.70 mcg | 129% | CNF |
| 77 | Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry | Cereal Grains and Pasta | 69.40 mcg | 126% | USDA_SR |
| 78 | Egg, chicken, yolk, cooked | Dairy and Egg Products | 68.90 mcg | 125% | CNF |
| 79 | Egg, chicken, yolk, fresh or frozen, raw | Dairy and Egg Products | 68.90 mcg | 125% | CNF |
| 80 | Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan, | Beverages | 67.50 mcg | 123% | USDA_SR |
| 81 | Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan | Beverages | 67.30 mcg | 122% | USDA_SR |
| 82 | Cereal, ready to eat, Puffed Wheat, Safeway | Breakfast cereals | 66.80 mcg | 121% | CNF |
| 83 | Grains, wheat flour, whole-wheat | Cereals, Grains and Pasta | 65.70 mcg | 119% | CNF |
| 84 | Grains, wheat flour, white, bread flour | Cereals, Grains and Pasta | 65.60 mcg | 119% | CNF |
| 85 | Bread, sprouted wheat, commercial, toasted | Baked Products | 65.30 mcg | 119% | CNF |
| 86 | Cereals ready-to-eat, wheat germ, toasted, plain | Breakfast Cereals | 65.00 mcg | 118% | USDA_SR |
| 87 | Grains, wheat germ, toasted, plain | Cereals, Grains and Pasta | 65.00 mcg | 118% | CNF |
| 88 | Babyfood, cereal, whole wheat, with apples, dry fortified | Baby Foods | 64.70 mcg | 118% | USDA_SR |
| 89 | Beverages, coffee substitute, cereal grain beverage, powder | Beverages | 64.10 mcg | 117% | USDA_SR |
| 90 | Coffee substitute, cereal grain beverage, powder | Beverages | 64.10 mcg | 117% | CNF |
| 91 | Spaghetti, spinach, dry | Cereal Grains and Pasta | 63.50 mcg | 115% | USDA_SR |
| 92 | Pasta, spaghetti, spinach, enriched, dry | Cereals, Grains and Pasta | 63.50 mcg | 115% | CNF |
| 93 | Cereal, hot, Red River, dry Robin Hood | Breakfast cereals | 63.30 mcg | 115% | CNF |
| 94 | Pasta, dry, enriched | Cereal Grains and Pasta | 63.20 mcg | 115% | USDA_SR |
| 95 | Pasta, dry, unenriched | Cereal Grains and Pasta | 63.20 mcg | 115% | USDA_SR |
| 96 | Pasta, macaroni (elbow), unenriched, dry | Cereals, Grains and Pasta | 63.20 mcg | 115% | CNF |
| 97 | Pasta, spaghetti, unenriched, dry | Cereals, Grains and Pasta | 63.20 mcg | 115% | CNF |
| 98 | Pasta, spaghetti, enriched, dry | Cereals, Grains and Pasta | 63.20 mcg | 115% | CNF |
| 99 | Pasta, macaroni (elbow), enriched, dry | Cereals, Grains and Pasta | 63.20 mcg | 115% | CNF |
| 100 | Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE | Snacks | 62.50 mcg | 114% | USDA_SR |
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