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 3,538 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE | Snacks | 62.50 mcg | 114% |
| 52 | Seeds, sunflower seed kernels, toasted, with salt added | Nut and Seed Products | 62.20 mcg | 113% |
| 53 | Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 61.80 mcg | 112% |
| 54 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ | Breakfast Cereals | 59.30 mcg | 108% |
| 55 | Soy flour, low-fat | Legumes and Legume Products | 58.90 mcg | 107% |
| 56 | Seeds, sunflower seed flour, partially defatted | Nut and Seed Products | 58.20 mcg | 106% |
| 57 | Egg, yolk, raw, frozen, salted, pasteurized | Dairy and Egg Products | 56.90 mcg | 103% |
| 58 | Corn, dried, yellow (Northern Plains Indians) | American Indian/Alaska Native Foods | 56.50 mcg | 103% |
| 59 | Egg, yolk, raw, frozen, pasteurized | Dairy and Egg Products | 56.40 mcg | 103% |
| 60 | Egg, yolk, raw, fresh | Dairy and Egg Products | 56.00 mcg | 102% |
| 61 | Spices, ginger, ground | Spices and Herbs | 55.80 mcg | 101% |
| 62 | Seeds, chia seeds, dried | Nut and Seed Products | 55.20 mcg | 100% |
| 63 | Crackers, melba toast, wheat | Baked Products | 55.00 mcg | 100% |
| 64 | Tofu, dried-frozen (koyadofu), prepared with calcium sulfate | Legumes and Legume Products | 54.30 mcg | 99% |
| 65 | Tofu, dried-frozen (koyadofu) | Legumes and Legume Products | 54.30 mcg | 99% |
| 66 | Bread, chapati or roti, plain, commercially prepared | Baked Products | 53.70 mcg | 98% |
| 67 | Egg, yolk, raw, frozen, sugared, pasteurized | Dairy and Egg Products | 53.50 mcg | 97% |
| 68 | Seeds, sunflower seed kernels, dried | Nut and Seed Products | 53.00 mcg | 96% |
| 69 | Bread, whole-wheat, commercially prepared, toasted | Baked Products | 52.60 mcg | 96% |
| 70 | Cereals ready-to-eat, POST Bran Flakes | Breakfast Cereals | 52.50 mcg | 95% |
| 71 | Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS | Breakfast Cereals | 52.00 mcg | 95% |
| 72 | Rolls, dinner, whole-wheat | Baked Products | 49.40 mcg | 90% |
| 73 | Cereals ready-to-eat, POST, GOLDEN CRISP | Breakfast Cereals | 48.60 mcg | 88% |
| 74 | Bread, stuffing, dry mix | Baked Products | 48.00 mcg | 87% |
| 75 | Cereals ready-to-eat, POST, GRAPE-NUTS Flakes | Breakfast Cereals | 47.80 mcg | 87% |
| 76 | Macaroni and cheese dinner with dry sauce mix, boxed, uncooked | Meals, Entrees, and Side Dishes | 47.50 mcg | 86% |
| 77 | Macaroni or noodles with cheese, microwaveable, unprepared | Meals, Entrees, and Side Dishes | 47.50 mcg | 86% |
| 78 | Cereals ready-to-eat, RALSTON TASTEEOS | Breakfast Cereals | 47.00 mcg | 85% |
| 79 | Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut | Snacks | 46.70 mcg | 85% |
| 80 | Waffles, plain, prepared from recipe | Baked Products | 46.20 mcg | 84% |
| 81 | Crackers, toast thins, low sodium | Baked Products | 46.10 mcg | 84% |
| 82 | Mushrooms, shiitake, dried | Vegetables and Vegetable Products | 46.10 mcg | 84% |
| 83 | Pepeao, dried | Vegetables and Vegetable Products | 45.30 mcg | 82% |
| 84 | Oat bran, raw | Cereal Grains and Pasta | 45.20 mcg | 82% |
| 85 | Bread, pita, whole-wheat | Baked Products | 44.00 mcg | 80% |
| 86 | Fungi, Cloud ears, dried | Vegetables and Vegetable Products | 43.40 mcg | 79% |
| 87 | Parmesan cheese topping, fat free | Dairy and Egg Products | 43.30 mcg | 79% |
| 88 | Bread, whole-wheat, prepared from recipe, toasted | Baked Products | 42.50 mcg | 77% |
| 89 | Wheat, sprouted | Cereal Grains and Pasta | 42.50 mcg | 77% |
| 90 | Cracker, meal | Baked Products | 42.30 mcg | 77% |
| 91 | Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal | Breakfast Cereals | 41.80 mcg | 76% |
| 92 | Egg substitute, liquid or frozen, fat free | Dairy and Egg Products | 41.30 mcg | 75% |
| 93 | Cereals ready-to-eat, POST, Honey Nut Shredded Wheat | Breakfast Cereals | 40.90 mcg | 74% |
| 94 | Beverages, Whey protein powder isolate | Beverages | 40.70 mcg | 74% |
| 95 | Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 40.40 mcg | 73% |
| 96 | Crackers, cheese, whole grain | Baked Products | 40.30 mcg | 73% |
| 97 | Muffins, English, whole-wheat | Baked Products | 40.30 mcg | 73% |
| 98 | Spices, curry powder | Spices and Herbs | 40.30 mcg | 73% |
| 99 | Wheat flours, bread, unenriched | Cereal Grains and Pasta | 39.70 mcg | 72% |
| 100 | Wheat flour, white, bread, enriched | Cereal Grains and Pasta | 39.70 mcg | 72% |
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