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 251–300 of 2,998 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Lasagna, cheese, frozen, prepared | Mixed Dishes | 26.20 mcg | 48% |
| 252 | Cracker, cheese, reduced fat | Baked Products | 26.20 mcg | 48% |
| 253 | Fast foods, side dish, hush puppies | Fast Foods | 26.20 mcg | 48% |
| 254 | Spices, coriander seed (cilantro) | Spices and Herbs | 26.20 mcg | 48% |
| 255 | Corn fritter | Baked Products | 26.10 mcg | 47% |
| 256 | Cracker, multigrain | Baked Products | 26.10 mcg | 47% |
| 257 | Mushroom, brown, Italian (crimini), raw | Vegetables and Vegetable Products | 26.00 mcg | 47% |
| 258 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments and special sauce | Fast Foods | 25.90 mcg | 47% |
| 259 | Pasta, spaghetti, whole-wheat, cooked | Cereals, Grains and Pasta | 25.90 mcg | 47% |
| 260 | Pasta, macaroni (elbow), whole wheat, cooked | Cereals, Grains and Pasta | 25.90 mcg | 47% |
| 261 | Muffin, wheat bran, with raisins, homemade | Baked Products | 25.80 mcg | 47% |
| 262 | English muffin, multigrain (also granola) | Baked Products | 25.50 mcg | 46% |
| 263 | Seeds, flaxseed (linseed), whole and ground | Nuts and Seeds | 25.40 mcg | 46% |
| 264 | Cereal, ready to eat, Lucky Charms, General Mills | Breakfast cereals | 25.40 mcg | 46% |
| 265 | Cheese, processed product, Swiss, fat free, slices | Dairy and Egg Products | 25.30 mcg | 46% |
| 266 | Pasta, spaghetti, protein-fortified, enriched, cooked | Cereals, Grains and Pasta | 25.20 mcg | 46% |
| 267 | Bread crumbs, dry, grated, plain | Baked Products | 25.20 mcg | 46% |
| 268 | Bagel, plain (with onion, poppy seed and/or sesame seed), toasted | Baked Products | 25.20 mcg | 46% |
| 269 | Fast foods, breakfast, bagel, with breakfast steak, egg, cheese, and condiments | Fast Foods | 25.10 mcg | 46% |
| 270 | Bread, white with raisins, commercial | Baked Products | 25.00 mcg | 45% |
| 271 | Mushroom, shiitake, cooked | Vegetables and Vegetable Products | 24.80 mcg | 45% |
| 272 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments | Fast Foods | 24.70 mcg | 45% |
| 273 | Bread crumbs, dry, grated, seasoned | Baked Products | 24.70 mcg | 45% |
| 274 | Snacks, brown rice chips | Snacks | 24.60 mcg | 45% |
| 275 | Snacks, rice cakes, crackers (include mini rice cakes) | Baked Products | 24.60 mcg | 45% |
| 276 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 24.60 mcg | 45% |
| 277 | Snacks, rice cakes, brown rice, plain | Snacks | 24.60 mcg | 45% |
| 278 | Bread, rye | Baked Products | 24.60 mcg | 45% |
| 279 | Cheese, processed product, mozzarella, fat free, slices | Dairy and Egg Products | 24.50 mcg | 45% |
| 280 | Puff pastry, frozen, ready-to-bake, baked | Baked Products | 24.50 mcg | 45% |
| 281 | English muffin, raisin-cinnamon, (apple cinnamon) toasted | Baked Products | 24.30 mcg | 44% |
| 282 | Cracker, wheat, sandwich, with cheese filling | Baked Products | 24.30 mcg | 44% |
| 283 | Puff pastry, frozen, ready-to-bake | Baked Products | 24.20 mcg | 44% |
| 284 | Snacks, rice cakes, brown rice, sesame seed, unsalted | Snacks | 24.10 mcg | 44% |
| 285 | Snacks, rice cakes, brown rice, sesame seed | Snacks | 24.10 mcg | 44% |
| 286 | Cream puff, homemade, shell only, includes eclair | Baked Products | 24.00 mcg | 44% |
| 287 | Hot chocolate, low calorie, with aspartame, mix, powder, with added calcium and phosphorus, without added sodium or vitamin A | Beverages | 24.00 mcg | 44% |
| 288 | Cheese, parmesan, low sodium | Dairy and Egg Products | 23.90 mcg | 43% |
| 289 | Cheese, parmesan, shredded | Dairy and Egg Products | 23.90 mcg | 43% |
| 290 | Pasta, egg noodles, enriched, cooked | Cereals, Grains and Pasta | 23.90 mcg | 43% |
| 291 | Pasta, egg noodles, unenriched, cooked | Cereals, Grains and Pasta | 23.90 mcg | 43% |
| 292 | Pasta, egg noodles, unenriched, cooked, salted | Cereals, Grains and Pasta | 23.90 mcg | 43% |
| 293 | Pasta, egg noodles, enriched, cooked, salted | Cereals, Grains and Pasta | 23.90 mcg | 43% |
| 294 | Pasta, fresh-refrigerated, tortellini with cheese filling, as purchased | Mixed Dishes | 23.90 mcg | 43% |
| 295 | Spices, garlic powder | Spices and Herbs | 23.90 mcg | 43% |
| 296 | Cracker, rye, wafers, plain | Baked Products | 23.80 mcg | 43% |
| 297 | Cereal, ready to eat, Sugar Crisp, Post | Breakfast cereals | 23.80 mcg | 43% |
| 298 | Bannock | Baked Products | 23.60 mcg | 43% |
| 299 | Egg, chicken, Western omelet, with peppers, onion and ham | Dairy and Egg Products | 23.50 mcg | 43% |
| 300 | Tortilla, ready-to-bake / fry, flour | Baked Products | 23.40 mcg | 43% |
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