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 2,998 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Bread, whole grain (whole-wheat), +seeds and bran, commercial, toasted | Baked Products | 56.60 mcg | 103% |
| 52 | Corn, dried, yellow | Vegetables and Vegetable Products | 56.50 mcg | 103% |
| 53 | Spices, ginger, ground | Spices and Herbs | 55.80 mcg | 101% |
| 54 | Seeds, chia seeds, dried | Nuts and Seeds | 55.20 mcg | 100% |
| 55 | Cracker, melba toast, wheat | Baked Products | 55.00 mcg | 100% |
| 56 | Tofu, koyadofu, dried-frozen | Legumes and Legume Products | 54.30 mcg | 99% |
| 57 | Tofu, koyadofu, dried-frozen (prepared with calcium sulphate) | Legumes and Legume Products | 54.30 mcg | 99% |
| 58 | Indian, bread, chapati or roti, plain | Baked Products | 53.70 mcg | 98% |
| 59 | Seeds, sunflower seed kernels, dried | Nuts and Seeds | 53.00 mcg | 96% |
| 60 | Babyfood, cereal, mixed grain, dry | Babyfoods | 52.60 mcg | 96% |
| 61 | Bread, whole grain (whole-wheat), commercial, toasted | Baked Products | 52.40 mcg | 95% |
| 62 | Grains, wheat flour, white, all purpose, unbleached | Cereals, Grains and Pasta | 52.20 mcg | 95% |
| 63 | Bread, whole grain (whole-wheat), +seeds and bran, commercial | Baked Products | 51.50 mcg | 94% |
| 64 | Grains, wheat flour, white, all purpose, bleached | Cereals, Grains and Pasta | 51.00 mcg | 93% |
| 65 | Cereal, ready to eat, Flax Plus Pumpkin Raisin Crunch, Nature's Path | Breakfast cereals | 50.30 mcg | 91% |
| 66 | Bread stuffing, dry mix, prepared | Baked Products | 49.80 mcg | 91% |
| 67 | Roll, dinner, whole wheat | Baked Products | 49.40 mcg | 90% |
| 68 | Cereal, ready to eat, Special K: Satisfaction, Kellogg's | Breakfast cereals | 48.50 mcg | 88% |
| 69 | Bread stuffing, dry mix, unprepared | Baked Products | 48.00 mcg | 87% |
| 70 | Bread, whole grain (whole-wheat), commercial | Baked Products | 47.50 mcg | 86% |
| 71 | Cereal, ready to eat, Special K, Kellogg's | Breakfast cereals | 46.50 mcg | 85% |
| 72 | Waffle, plain, homemade | Baked Products | 46.20 mcg | 84% |
| 73 | Mushroom, shiitake, dried | Vegetables and Vegetable Products | 46.10 mcg | 84% |
| 74 | Jew's ear (cloud or wood ear, pepeao), dried | Vegetables and Vegetable Products | 45.30 mcg | 82% |
| 75 | Grains, oat bran, dry | Cereals, Grains and Pasta | 45.20 mcg | 82% |
| 76 | Cereal, ready to eat, Puffed Rice, unsweenened, Quaker | Breakfast cereals | 45.10 mcg | 82% |
| 77 | Egg substitute, frozen (yolk replaced), cooked | Dairy and Egg Products | 44.80 mcg | 81% |
| 78 | Bread, pita, whole-wheat | Baked Products | 44.00 mcg | 80% |
| 79 | English muffin, whole wheat, toasted | Baked Products | 43.80 mcg | 80% |
| 80 | Bread, whole grain (whole-wheat) + seeds (flax, sunflower), commercial, toasted | Baked Products | 43.80 mcg | 80% |
| 81 | Mushroom, fungi, Cloud ears, dried | Vegetables and Vegetable Products | 43.40 mcg | 79% |
| 82 | Pasta, Chinese noodles, chow mein | Cereals, Grains and Pasta | 43.00 mcg | 78% |
| 83 | Grains, wheat, sprouted | Cereals, Grains and Pasta | 42.50 mcg | 77% |
| 84 | Bread, whole wheat, homemade (2/3 whole wheat flour), toasted | Baked Products | 42.50 mcg | 77% |
| 85 | Cracker meal | Baked Products | 42.30 mcg | 77% |
| 86 | Egg substitute, liquid, fat free | Dairy and Egg Products | 41.30 mcg | 75% |
| 87 | Egg substitute, frozen (yolk replaced) | Dairy and Egg Products | 41.30 mcg | 75% |
| 88 | Beverage, whey protein isolate, powder | Beverages | 40.70 mcg | 74% |
| 89 | Bread, oat (includes oatmeal and oat bran), commercial, toasted | Baked Products | 40.60 mcg | 74% |
| 90 | Cracker, cheese, whole-grain | Baked Products | 40.30 mcg | 73% |
| 91 | Spices, curry powder | Spices and Herbs | 40.30 mcg | 73% |
| 92 | English muffin, whole wheat | Baked Products | 40.30 mcg | 73% |
| 93 | Bread, whole grain (whole-wheat) +seeds (flax, sunflower), commercial | Baked Products | 39.80 mcg | 72% |
| 94 | Wheat, vital wheat gluten | Cereals, Grains and Pasta | 39.70 mcg | 72% |
| 95 | Roll (kaiser), hard | Baked Products | 39.10 mcg | 71% |
| 96 | Cracker, melba toast, rye (includes pumpernickel) | Baked Products | 38.70 mcg | 70% |
| 97 | Bread, whole wheat, homemade (2/3 whole wheat flour) | Baked Products | 38.60 mcg | 70% |
| 98 | Pancake, whole-wheat, dry mix, incomplete, unprepared | Baked Products | 38.00 mcg | 69% |
| 99 | Pasta mix, classic cheeseburger macaroni, unprepared | Mixed Dishes | 37.80 mcg | 69% |
| 100 | Grains, barley flour | Cereals, Grains and Pasta | 37.70 mcg | 69% |
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