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 451–500 of 6,487 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 451 | Pork, cured, ham and water product, rump, bone-in, separable lean and fat, heated, roasted | Pork Products | 39.40 mcg | 72% |
| 452 | Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 39.30 mcg | 71% |
| 453 | Pork, cured, ham -- water added, slice, boneless, separable lean only, heated, pan-broil | Pork Products | 39.30 mcg | 71% |
| 454 | Pork, fresh, shoulder, blade, boston (steaks), separable lean only, cooked, broiled | Pork Products | 39.30 mcg | 71% |
| 455 | Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised | Beef Products | 39.20 mcg | 71% |
| 456 | SUBWAY, tuna sub on white bread with lettuce and tomato | Fast Foods | 39.20 mcg | 71% |
| 457 | Fast foods, submarine sandwich, tuna on white bread with lettuce and tomato | Fast Foods | 39.20 mcg | 71% |
| 458 | Beef, brisket, flat half, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 39.20 mcg | 71% |
| 459 | Rolls, hard (includes kaiser) | Baked Products | 39.10 mcg | 71% |
| 460 | Veal, variety meats and by-products, pancreas, cooked, braised | Lamb, Veal, and Game Products | 39.10 mcg | 71% |
| 461 | Chicken, broilers or fryers, rotisserie, original seasoning, breast, meat only, cooked | Poultry Products | 39.10 mcg | 71% |
| 462 | Pork, fresh, loin, blade (chops or roasts), boneless, separable lean only, raw | Pork Products | 39.10 mcg | 71% |
| 463 | Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 39.00 mcg | 71% |
| 464 | Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 38.90 mcg | 71% |
| 465 | Fast Foods, Fried Chicken, Wing, meat only, skin and breading removed | Fast Foods | 38.90 mcg | 71% |
| 466 | Beef, variety meats and by-products, heart, cooked, simmered | Beef Products | 38.90 mcg | 71% |
| 467 | Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled | Beef Products | 38.90 mcg | 71% |
| 468 | Bread, roll, Mexican, bollilo | Baked Products | 38.80 mcg | 71% |
| 469 | Beef, round, bottom round, steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, braised | Beef Products | 38.80 mcg | 71% |
| 470 | Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8" fat, select, cooked, broiled | Beef Products | 38.80 mcg | 71% |
| 471 | Beef, round, bottom round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, braised | Beef Products | 38.80 mcg | 71% |
| 472 | Fish, croaker, Atlantic, cooked, breaded and fried | Finfish and Shellfish Products | 38.80 mcg | 71% |
| 473 | Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 38.80 mcg | 71% |
| 474 | Pork, cured, ham -- water added, slice, boneless, separable lean and fat, heated, pan-broil | Pork Products | 38.80 mcg | 71% |
| 475 | Crackers, melba toast, rye (includes pumpernickel) | Baked Products | 38.70 mcg | 70% |
| 476 | Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 38.70 mcg | 70% |
| 477 | Pork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, pan-fried | Pork Products | 38.70 mcg | 70% |
| 478 | Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, pan-fried | Pork Products | 38.70 mcg | 70% |
| 479 | Pork, fresh, loin, blade (roasts), bone-in, separable lean and fat, cooked, roasted | Pork Products | 38.70 mcg | 70% |
| 480 | Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal | Breakfast Cereals | 38.60 mcg | 70% |
| 481 | Bread, whole-wheat, prepared from recipe | Baked Products | 38.60 mcg | 70% |
| 482 | Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 38.60 mcg | 70% |
| 483 | Game meat, rabbit, domesticated, composite of cuts, cooked, stewed | Lamb, Veal, and Game Products | 38.50 mcg | 70% |
| 484 | Beef, ribeye petite roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted | Beef Products | 38.50 mcg | 70% |
| 485 | Game meat, rabbit, domesticated, composite of cuts, cooked, roasted | Lamb, Veal, and Game Products | 38.50 mcg | 70% |
| 486 | Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 38.50 mcg | 70% |
| 487 | Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, broiled | Pork Products | 38.50 mcg | 70% |
| 488 | Pork, fresh, shoulder, arm picnic, separable lean only, cooked, roasted | Pork Products | 38.50 mcg | 70% |
| 489 | Beef, brisket, flat half, separable lean only, trimmed to 1/8" fat, select, cooked, braised | Beef Products | 38.30 mcg | 70% |
| 490 | Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 38.30 mcg | 70% |
| 491 | Beef, round, bottom round, steak, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 38.30 mcg | 70% |
| 492 | Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean only, raw | Pork Products | 38.30 mcg | 70% |
| 493 | Turkey, drumstick, smoked, cooked, with skin, bone removed | Poultry Products | 38.30 mcg | 70% |
| 494 | Fish, snapper, mixed species, raw | Finfish and Shellfish Products | 38.20 mcg | 69% |
| 495 | Chicken, broiler, rotisserie, BBQ, wing, meat and skin | Poultry Products | 38.20 mcg | 69% |
| 496 | Chicken, broilers or fryers, drumstick, rotisserie, original seasoning, meat only, cooked | Poultry Products | 38.20 mcg | 69% |
| 497 | Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted | Pork Products | 38.20 mcg | 69% |
| 498 | Fish, cod, Atlantic, canned, solids and liquid | Finfish and Shellfish Products | 38.10 mcg | 69% |
| 499 | Lamb, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, cooked, braised | Lamb, Veal, and Game Products | 38.10 mcg | 69% |
| 500 | Fish, salmon, chinook, smoked, (lox), regular | Finfish and Shellfish Products | 38.10 mcg | 69% |
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