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 101–150 of 3,538 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 101 | Vital wheat gluten | Cereal Grains and Pasta | 39.70 mcg | 72% |
| 102 | Rolls, hard (includes kaiser) | Baked Products | 39.10 mcg | 71% |
| 103 | Bread, roll, Mexican, bollilo | Baked Products | 38.80 mcg | 71% |
| 104 | Crackers, melba toast, rye (includes pumpernickel) | Baked Products | 38.70 mcg | 70% |
| 105 | Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal | Breakfast Cereals | 38.60 mcg | 70% |
| 106 | Bread, whole-wheat, prepared from recipe | Baked Products | 38.60 mcg | 70% |
| 107 | Macaroni or noodles with cheese, made from reduced fat packaged mix, unprepared | Meals, Entrees, and Side Dishes | 38.10 mcg | 69% |
| 108 | Pancakes, whole-wheat, dry mix, incomplete | Baked Products | 38.00 mcg | 69% |
| 109 | Mutton, cooked, roasted (Navajo) | American Indian/Alaska Native Foods | 38.00 mcg | 69% |
| 110 | Pasta mix, classic cheeseburger macaroni, unprepared | Meals, Entrees, and Side Dishes | 37.80 mcg | 69% |
| 111 | Barley, pearled, raw | Cereal Grains and Pasta | 37.70 mcg | 69% |
| 112 | Barley, hulled | Cereal Grains and Pasta | 37.70 mcg | 69% |
| 113 | Barley malt flour | Cereal Grains and Pasta | 37.70 mcg | 69% |
| 114 | Barley flour or meal | Cereal Grains and Pasta | 37.70 mcg | 69% |
| 115 | Popovers, dry mix, enriched | Baked Products | 37.60 mcg | 68% |
| 116 | Bread, sticks, plain | Baked Products | 37.50 mcg | 68% |
| 117 | Croutons, plain | Baked Products | 37.50 mcg | 68% |
| 118 | Babyfood, baked product, finger snacks cereal fortified | Baby Foods | 37.50 mcg | 68% |
| 119 | Egg, whole, raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 37.20 mcg | 68% |
| 120 | Rice, white, long-grain, precooked or instant, enriched, dry | Cereal Grains and Pasta | 37.20 mcg | 68% |
| 121 | Tortillas, ready-to-bake or -fry, whole wheat | Baked Products | 37.00 mcg | 67% |
| 122 | Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch | Breakfast Cereals | 37.00 mcg | 67% |
| 123 | Macaroni and cheese, box mix with cheese sauce, unprepared | Meals, Entrees, and Side Dishes | 37.00 mcg | 67% |
| 124 | Crackers, matzo, plain | Baked Products | 36.90 mcg | 67% |
| 125 | Egg, goose, whole, fresh, raw | Dairy and Egg Products | 36.90 mcg | 67% |
| 126 | Pasta mix, Italian four cheese lasagna, unprepared | Meals, Entrees, and Side Dishes | 36.90 mcg | 67% |
| 127 | Crackers, crispbread, rye | Baked Products | 36.60 mcg | 67% |
| 128 | Crackers, matzo, egg and onion | Baked Products | 36.50 mcg | 66% |
| 129 | Egg, duck, whole, fresh, raw | Dairy and Egg Products | 36.40 mcg | 66% |
| 130 | Babyfood, cereal, oatmeal, with honey, dry | Baby Foods | 36.40 mcg | 66% |
| 131 | Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 36.30 mcg | 66% |
| 132 | Snacks, bagel chips, plain | Snacks | 36.20 mcg | 66% |
| 133 | Bread, protein, (includes gluten), toasted | Baked Products | 36.20 mcg | 66% |
| 134 | Bread, multi-grain, toasted (includes whole-grain) | Baked Products | 35.80 mcg | 65% |
| 135 | Cheese, cheddar, reduced fat (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 35.80 mcg | 65% |
| 136 | Seeds, sesame butter, paste | Nut and Seed Products | 35.50 mcg | 65% |
| 137 | Crackers, melba toast, plain | Baked Products | 34.80 mcg | 63% |
| 138 | Pizza, cheese topping, rising crust, frozen, cooked | Fast Foods | 34.80 mcg | 63% |
| 139 | Cheese, parmesan, grated | Dairy and Egg Products | 34.40 mcg | 63% |
| 140 | Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) | Nut and Seed Products | 34.40 mcg | 63% |
| 141 | Seeds, sesame seed kernels, toasted, without salt added (decorticated) | Nut and Seed Products | 34.40 mcg | 63% |
| 142 | Seeds, sesame seeds, whole, roasted and toasted | Nut and Seed Products | 34.40 mcg | 63% |
| 143 | Seeds, sesame seeds, whole, dried | Nut and Seed Products | 34.40 mcg | 63% |
| 144 | Seeds, sesame seed kernels, toasted, with salt added (decorticated) | Nut and Seed Products | 34.40 mcg | 63% |
| 145 | Seeds, sesame seed kernels, dried (decorticated) | Nut and Seed Products | 34.40 mcg | 63% |
| 146 | Wheat flour, white, all-purpose, self-rising, enriched | Cereal Grains and Pasta | 34.40 mcg | 63% |
| 147 | Seeds, sesame butter, tahini, type of kernels unspecified | Nut and Seed Products | 34.40 mcg | 63% |
| 148 | Egg, turkey, whole, fresh, raw | Dairy and Egg Products | 34.30 mcg | 62% |
| 149 | Bagels, oat bran | Baked Products | 34.20 mcg | 62% |
| 150 | Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked | Cereal Grains and Pasta | 34.20 mcg | 62% |
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