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 3,538 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 151 | Bread, rye, toasted | Baked Products | 34.00 mcg | 62% |
| 152 | Oat flour, partially debranned | Cereal Grains and Pasta | 34.00 mcg | 62% |
| 153 | Nuts, mixed nuts, oil roasted, with peanuts, without salt added | Nut and Seed Products | 33.90 mcg | 62% |
| 154 | Wheat flour, white, all-purpose, unenriched | Cereal Grains and Pasta | 33.90 mcg | 62% |
| 155 | Nuts, mixed nuts, oil roasted, with peanuts, lightly salted | Nut and Seed Products | 33.90 mcg | 62% |
| 156 | Wheat flour, white, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 33.90 mcg | 62% |
| 157 | Wheat flour, white, all-purpose, enriched, bleached | Cereal Grains and Pasta | 33.90 mcg | 62% |
| 158 | Nuts, mixed nuts, oil roasted, with peanuts, with salt added | Nut and Seed Products | 33.90 mcg | 62% |
| 159 | Protein supplement, milk based, Muscle Milk Light, powder | Dairy and Egg Products | 33.80 mcg | 61% |
| 160 | Protein supplement, milk based, Muscle Milk, powder | Dairy and Egg Products | 33.80 mcg | 61% |
| 161 | Crackers, wheat, low salt | Baked Products | 33.70 mcg | 61% |
| 162 | Cookies, graham crackers, plain or honey, lowfat | Baked Products | 33.70 mcg | 61% |
| 163 | Mustard, prepared, yellow | Spices and Herbs | 33.50 mcg | 61% |
| 164 | Bread, wheat, toasted | Baked Products | 33.40 mcg | 61% |
| 165 | Bagels, cinnamon-raisin, toasted | Baked Products | 33.30 mcg | 61% |
| 166 | DIGIORNO Pizza, cheese topping, cheese stuffed crust, frozen, baked | Fast Foods | 33.30 mcg | 61% |
| 167 | Egg, whole, cooked, fried | Dairy and Egg Products | 33.10 mcg | 60% |
| 168 | Snacks, pita chips, salted | Snacks | 33.10 mcg | 60% |
| 169 | Spanish rice mix, dry mix, unprepared | Meals, Entrees, and Side Dishes | 33.10 mcg | 60% |
| 170 | Rolls, dinner, wheat | Baked Products | 33.00 mcg | 60% |
| 171 | Bread, oat bran, toasted | Baked Products | 33.00 mcg | 60% |
| 172 | Bread, protein (includes gluten) | Baked Products | 32.90 mcg | 60% |
| 173 | Bread, egg, toasted | Baked Products | 32.90 mcg | 60% |
| 174 | Bread, multi-grain (includes whole-grain) | Baked Products | 32.90 mcg | 60% |
| 175 | Millet flour | Cereal Grains and Pasta | 32.70 mcg | 59% |
| 176 | Bread, wheat, sprouted, toasted | Baked Products | 32.60 mcg | 59% |
| 177 | Crackers, rye, wafers, seasoned | Baked Products | 32.50 mcg | 59% |
| 178 | Rice and vermicelli mix, rice pilaf flavor, unprepared | Meals, Entrees, and Side Dishes | 32.40 mcg | 59% |
| 179 | Parsley, freeze-dried | Vegetables and Vegetable Products | 32.30 mcg | 59% |
| 180 | Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch | Breakfast Cereals | 32.10 mcg | 58% |
| 181 | Noodles, flat, crunchy, Chinese restaurant | Cereal Grains and Pasta | 32.10 mcg | 58% |
| 182 | Egg, quail, whole, fresh, raw | Dairy and Egg Products | 32.00 mcg | 58% |
| 183 | Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch | Breakfast Cereals | 32.00 mcg | 58% |
| 184 | Wheat, KAMUT khorasan, cooked | Cereal Grains and Pasta | 31.90 mcg | 58% |
| 185 | CRACKER BARREL, grilled sirloin steak | Restaurant Foods | 31.80 mcg | 58% |
| 186 | Babyfood, Multigrain whole grain cereal, dry fortified | Baby Foods | 31.70 mcg | 58% |
| 187 | Bread, french or vienna, whole wheat | Baked Products | 31.40 mcg | 57% |
| 188 | LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust | Fast Foods | 31.40 mcg | 57% |
| 189 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry | Breakfast Cereals | 31.30 mcg | 57% |
| 190 | Crackers, water biscuits | Baked Products | 31.30 mcg | 57% |
| 191 | Bread, rice bran, toasted | Baked Products | 31.20 mcg | 57% |
| 192 | Bread, white, commercially prepared, toasted | Baked Products | 31.00 mcg | 56% |
| 193 | Bagels, cinnamon-raisin | Baked Products | 31.00 mcg | 56% |
| 194 | Bread, rye | Baked Products | 30.90 mcg | 56% |
| 195 | Soup, ramen noodle, dry, any flavor, reduced fat, reduced sodium | Soups, Sauces, and Gravies | 30.90 mcg | 56% |
| 196 | Egg, whole, cooked, hard-boiled | Dairy and Egg Products | 30.80 mcg | 56% |
| 197 | Bread, stuffing, cornbread, dry mix, prepared | Baked Products | 30.70 mcg | 56% |
| 198 | Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 30.70 mcg | 56% |
| 199 | Egg, whole, raw, fresh | Dairy and Egg Products | 30.70 mcg | 56% |
| 200 | Bagels, egg | Baked Products | 30.60 mcg | 56% |
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