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 501–550 of 6,487 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 501 | Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised | Beef Products | 38.10 mcg | 69% |
| 502 | Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 38.10 mcg | 69% |
| 503 | Macaroni or noodles with cheese, made from reduced fat packaged mix, unprepared | Meals, Entrees, and Side Dishes | 38.10 mcg | 69% |
| 504 | Ostrich, outside strip, cooked | Poultry Products | 38.00 mcg | 69% |
| 505 | Fish, salmon, coho, wild, cooked, dry heat | Finfish and Shellfish Products | 38.00 mcg | 69% |
| 506 | Pancakes, whole-wheat, dry mix, incomplete | Baked Products | 38.00 mcg | 69% |
| 507 | Pork, ground, 72% lean / 28% fat, cooked, crumbles | Pork Products | 38.00 mcg | 69% |
| 508 | Pork, fresh, loin, tenderloin, separable lean and fat, cooked, roasted | Pork Products | 38.00 mcg | 69% |
| 509 | Mutton, cooked, roasted (Navajo) | American Indian/Alaska Native Foods | 38.00 mcg | 69% |
| 510 | Ostrich, outside strip, raw | Poultry Products | 37.90 mcg | 69% |
| 511 | Lamb, shoulder, arm, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 37.90 mcg | 69% |
| 512 | Ostrich, inside strip, cooked | Poultry Products | 37.90 mcg | 69% |
| 513 | Beef, chuck, arm pot roast, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 37.90 mcg | 69% |
| 514 | Pork, ground, 72% lean / 28% fat, cooked, pan-broiled | Pork Products | 37.90 mcg | 69% |
| 515 | Pork, cured, ham with natural juices, spiral slice, boneless, separable lean only, unheated | Pork Products | 37.90 mcg | 69% |
| 516 | Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 37.80 mcg | 69% |
| 517 | Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 37.80 mcg | 69% |
| 518 | Turkey, all classes, leg, meat and skin, cooked, roasted | Poultry Products | 37.80 mcg | 69% |
| 519 | Turkey, all classes, back, meat and skin, cooked, roasted | Poultry Products | 37.80 mcg | 69% |
| 520 | Beef, round, bottom round, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 37.80 mcg | 69% |
| 521 | Pasta mix, classic cheeseburger macaroni, unprepared | Meals, Entrees, and Side Dishes | 37.80 mcg | 69% |
| 522 | Fish, mackerel, jack, canned, drained solids | Finfish and Shellfish Products | 37.70 mcg | 69% |
| 523 | Barley, pearled, raw | Cereal Grains and Pasta | 37.70 mcg | 69% |
| 524 | Barley, hulled | Cereal Grains and Pasta | 37.70 mcg | 69% |
| 525 | Barley malt flour | Cereal Grains and Pasta | 37.70 mcg | 69% |
| 526 | Barley flour or meal | Cereal Grains and Pasta | 37.70 mcg | 69% |
| 527 | Pork, Leg sirloin tip roast, boneless, separable lean and fat, cooked, braised | Pork Products | 37.70 mcg | 69% |
| 528 | Pork, fresh, loin, top loin (chops), boneless, separable lean only, with added solution, cooked, pan-broiled | Pork Products | 37.70 mcg | 69% |
| 529 | Popovers, dry mix, enriched | Baked Products | 37.60 mcg | 68% |
| 530 | Fish, salmon, pink, cooked, dry heat | Finfish and Shellfish Products | 37.60 mcg | 68% |
| 531 | Fish, cod, Atlantic, cooked, dry heat | Finfish and Shellfish Products | 37.60 mcg | 68% |
| 532 | Bread, sticks, plain | Baked Products | 37.50 mcg | 68% |
| 533 | Ostrich, tip trimmed, cooked | Poultry Products | 37.50 mcg | 68% |
| 534 | Ostrich, inside strip, raw | Poultry Products | 37.50 mcg | 68% |
| 535 | Croutons, plain | Baked Products | 37.50 mcg | 68% |
| 536 | Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 37.50 mcg | 68% |
| 537 | Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 37.50 mcg | 68% |
| 538 | Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 37.50 mcg | 68% |
| 539 | Babyfood, baked product, finger snacks cereal fortified | Baby Foods | 37.50 mcg | 68% |
| 540 | Crustaceans, crab, blue, raw | Finfish and Shellfish Products | 37.40 mcg | 68% |
| 541 | Pork, fresh, loin, sirloin (chops or roasts), boneless, separable lean only, raw | Pork Products | 37.40 mcg | 68% |
| 542 | Pork, fresh, spareribs, separable lean and fat, cooked, braised | Pork Products | 37.40 mcg | 68% |
| 543 | Pork, fresh, shoulder, whole, separable lean only, cooked, roasted | Pork Products | 37.40 mcg | 68% |
| 544 | Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 37.30 mcg | 68% |
| 545 | Beef, rib, eye, small end (ribs 10- 12) separable lean only, trimmed to 0" fat, select, cooked, broiled | Beef Products | 37.30 mcg | 68% |
| 546 | Pork, cured, ham and water product, shank, bone-in, separable lean and fat, heated, roasted | Pork Products | 37.30 mcg | 68% |
| 547 | Lamb, shoulder, arm, separable lean and fat, trimmed to 1/4" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 37.20 mcg | 68% |
| 548 | Egg, whole, raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 37.20 mcg | 68% |
| 549 | Rice, white, long-grain, precooked or instant, enriched, dry | Cereal Grains and Pasta | 37.20 mcg | 68% |
| 550 | Crustaceans, crab, dungeness, raw | Finfish and Shellfish Products | 37.10 mcg | 67% |
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