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 151–200 of 2,998 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 151 | Nuts, mixed nuts, oil roasted with peanuts | Nuts and Seeds | 33.90 mcg | 62% |
| 152 | Nuts, mixed nuts, oil roasted with peanuts, salted | Nuts and Seeds | 33.90 mcg | 62% |
| 153 | Bread, white, commercial, with added fibre | Baked Products | 33.90 mcg | 62% |
| 154 | Nuts, mixed nuts, oil roasted with peanuts, lightly salted | Nuts and Seeds | 33.90 mcg | 62% |
| 155 | Cookie, graham cracker, plain or honey, low fat | Baked Products | 33.70 mcg | 61% |
| 156 | Cracker, wheat, low sodium | Baked Products | 33.70 mcg | 61% |
| 157 | Sauce, mustard, yellow, ready-to-serve | Spices and Herbs | 33.50 mcg | 61% |
| 158 | Cracker, wheat, low fat | Baked Products | 33.50 mcg | 61% |
| 159 | Bagel, cinnamon-raisin, toasted | Baked Products | 33.30 mcg | 61% |
| 160 | Bread, whole wheat, commercial | Baked Products | 33.30 mcg | 61% |
| 161 | Bread, whole grain (whole-wheat), with added fibre, commercial, toasted | Baked Products | 33.20 mcg | 60% |
| 162 | Rice, spanish rice mix, unprepared | Mixed Dishes | 33.10 mcg | 60% |
| 163 | Roll, dinner, wheat (60% whole wheat flour) | Baked Products | 33.00 mcg | 60% |
| 164 | Bread, protein (includes gluten) | Baked Products | 32.90 mcg | 60% |
| 165 | Bread, egg, (challah), toasted | Baked Products | 32.90 mcg | 60% |
| 166 | Grains, millet, flour | Cereals, Grains and Pasta | 32.70 mcg | 59% |
| 167 | Cracker, rye, wafers, seasoned | Baked Products | 32.50 mcg | 59% |
| 168 | Grains, rice and vermicelli mix, pilaf flavour, unprepared | Cereals, Grains and Pasta | 32.40 mcg | 59% |
| 169 | Parsley, freeze-dried | Vegetables and Vegetable Products | 32.30 mcg | 59% |
| 170 | Restaurant, Chinese, noodles, crunchy | Cereals, Grains and Pasta | 32.10 mcg | 58% |
| 171 | Egg, quail, whole, fresh, raw | Dairy and Egg Products | 32.00 mcg | 58% |
| 172 | Grains, rice, white with pasta and seasonings, dry | Cereals, Grains and Pasta | 31.90 mcg | 58% |
| 173 | Grains, wheat, kamut khorasan, cooked | Cereals, Grains and Pasta | 31.90 mcg | 58% |
| 174 | Bread, 60% whole wheat, commercial | Baked Products | 31.90 mcg | 58% |
| 175 | English muffin, wheat, toasted | Baked Products | 31.80 mcg | 58% |
| 176 | Bread, sprouted wheat with added calcium and vitamin D, commercial, toasted | Baked Products | 31.20 mcg | 57% |
| 177 | Bread, made with milk, commercial | Baked Products | 31.20 mcg | 57% |
| 178 | Bread, rice bran, gluten free, toasted | Baked Products | 31.20 mcg | 57% |
| 179 | Bagel, cinnamon-raisin | Baked Products | 31.00 mcg | 56% |
| 180 | Bread, white, commercial | Baked Products | 30.90 mcg | 56% |
| 181 | Bread, white, commercial, reduced sodium | Baked Products | 30.90 mcg | 56% |
| 182 | Bread stuffing, cornbread, dry mix, prepared | Baked Products | 30.70 mcg | 56% |
| 183 | Bread, garlic, toasted | Baked Products | 30.60 mcg | 56% |
| 184 | Bagel, egg | Baked Products | 30.60 mcg | 56% |
| 185 | Bread, wheat germ, toasted | Baked Products | 30.50 mcg | 55% |
| 186 | Bread, italian, toasted | Baked Products | 30.40 mcg | 55% |
| 187 | Bread, egg (Challah) | Baked Products | 30.10 mcg | 55% |
| 188 | Bread, whole grain (whole-wheat), with added fibre, commercial | Baked Products | 29.90 mcg | 54% |
| 189 | Bread, French or Vienna, (also sourdough), toasted | Baked Products | 29.70 mcg | 54% |
| 190 | Roll, dinner, egg | Baked Products | 29.60 mcg | 54% |
| 191 | Bread stuffing, cornbread, dry mix, unprepared | Baked Products | 29.60 mcg | 54% |
| 192 | Spices, parsley, dried | Spices and Herbs | 29.30 mcg | 53% |
| 193 | Spices, coriander leaf (cilantro), dried | Spices and Herbs | 29.30 mcg | 53% |
| 194 | Spices, chervil, dried | Spices and Herbs | 29.30 mcg | 53% |
| 195 | Roll, dinner, oat bran | Baked Products | 29.30 mcg | 53% |
| 196 | English muffin, wheat | Baked Products | 29.20 mcg | 53% |
| 197 | Grains, barley, dry | Cereals, Grains and Pasta | 29.00 mcg | 53% |
| 198 | Croutons, seasoned | Baked Products | 28.80 mcg | 52% |
| 199 | Bread, rice bran, gluten free | Baked Products | 28.70 mcg | 52% |
| 200 | Bagel, whole-wheat (multigrain) | Baked Products | 28.70 mcg | 52% |
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