Foods high in Selenium

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 51–100 of 11,388 foods

#	Food	Category	Per 100 g	% DV	Source
51	Game meat, native, sea lion, stellar, heart, raw	Lamb, Veal and Game	122.00 mcg	222%	CNF
52	Egg, whole, dried, stabilized, glucose reduced	Dairy and Egg Products	121.10 mcg	220%	USDA_SR
53	Egg, chicken, dried, whole, stabilized	Dairy and Egg Products	121.10 mcg	220%	CNF
54	Sea lion, Steller, meat with fat (Alaska Native)	American Indian/Alaska Native Foods	119.00 mcg	216%	USDA_SR
55	Game meat, native, sea lion, stellar, meat with fat, raw	Lamb, Veal and Game	119.00 mcg	216%	CNF
56	Egg, white, dried, flakes, stabilized, glucose reduced	Dairy and Egg Products	116.80 mcg	212%	USDA_SR
57	Egg, chicken, white, pan dried, flakes	Dairy and Egg Products	116.80 mcg	212%	CNF
58	Lamb, variety meats and by-products, liver, cooked, pan-fried	Lamb, Veal, and Game Products	116.10 mcg	211%	USDA_SR
59	Lamb, liver, pan-fried	Lamb, Veal and Game	116.10 mcg	211%	CNF
60	Fish, whitefish, dried (Alaska Native)	American Indian/Alaska Native Foods	113.00 mcg	205%	USDA_SR
61	Sea lion, Steller, meat (Alaska Native)	American Indian/Alaska Native Foods	111.80 mcg	203%	USDA_SR
62	Game meat, native, sea lion, stellar, meat, raw	Lamb, Veal and Game	111.80 mcg	203%	CNF
63	Lamb, variety meats and by-products, liver, cooked, braised	Lamb, Veal, and Game Products	111.40 mcg	203%	USDA_SR
64	Lamb, liver, braised	Lamb, Veal and Game	111.40 mcg	203%	CNF
65	Fish, tuna, yellowfin, fresh, cooked, dry heat	Finfish and Shellfish Products	108.20 mcg	197%	USDA_SR
66	Fish, tuna, yellowfin, baked or broiled	Finfish and Shellfish Products	108.20 mcg	197%	CNF
67	Beef, New Zealand, imported, variety meats and by-products, kidney, cooked, boiled	Beef Products	105.20 mcg	191%	USDA_SR
68	Lamb, New Zealand, imported, kidney, cooked, soaked and fried	Lamb, Veal, and Game Products	105.00 mcg	191%	USDA_SR
69	Steelhead trout, dried, flesh (Shoshone Bannock)	American Indian/Alaska Native Foods	105.00 mcg	191%	USDA_SR
70	Fish, steelhead trout, meat, dried	Finfish and Shellfish Products	105.00 mcg	191%	CNF
71	Seeds, sunflower seed butter, without salt	Nut and Seed Products	104.40 mcg	190%	USDA_SR
72	Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program)	Nut and Seed Products	104.40 mcg	190%	USDA_SR
73	Seeds, sunflower seed butter, salted	Nuts and Seeds	104.40 mcg	190%	CNF
74	Seeds, sunflower seed butter	Nuts and Seeds	104.40 mcg	190%	CNF
75	Chicken, broilers or fryers, giblets, cooked, fried	Poultry Products	104.20 mcg	189%	USDA_SR
76	Chicken, broiler, giblets, flour coated, fried	Poultry Products	104.20 mcg	189%	CNF
77	Fish, salmon, chum, dried (Alaska Native)	American Indian/Alaska Native Foods	103.80 mcg	189%	USDA_SR
78	Beef, New Zealand, imported, variety meats and by-products, kidney, raw	Beef Products	103.30 mcg	188%	USDA_SR
79	Whale, beluga, meat, dried (Alaska Native)	American Indian/Alaska Native Foods	103.00 mcg	187%	USDA_SR
80	Turkey, all classes, liver, cooked, simmered	Poultry Products	102.30 mcg	186%	USDA_SR
81	Turkey, all classes, liver, simmered	Poultry Products	102.30 mcg	186%	CNF
82	Chicken, roasting, giblets, cooked, simmered	Poultry Products	100.10 mcg	182%	USDA_SR
83	Chicken, roasting, giblets, simmered	Poultry Products	100.10 mcg	182%	CNF
84	Veal, variety meats and by-products, kidneys, cooked, braised	Lamb, Veal, and Game Products	100.00 mcg	182%	USDA_SR
85	Game meat, native, moose, kidney, raw	Lamb, Veal and Game	100.00 mcg	182%	CNF
86	Game meat, native, moose, lung, roasted	Lamb, Veal and Game	100.00 mcg	182%	CNF
87	Game meat, native, moose, dried	Lamb, Veal and Game	100.00 mcg	182%	CNF
88	Game meat, native, walrus, meat, aged	Lamb, Veal and Game	100.00 mcg	182%	CNF
89	Veal, kidney, braised	Lamb, Veal and Game	100.00 mcg	182%	CNF
90	Chicken, capons, giblets, cooked, simmered	Poultry Products	95.00 mcg	173%	USDA_SR
91	Chicken, capon, giblets, simmered	Poultry Products	95.00 mcg	173%	CNF
92	Cereal, ready to eat, Heritage Flakes, Nature's Path	Breakfast cereals	94.50 mcg	172%	CNF
93	Lamb, New Zealand, imported, kidney, raw	Lamb, Veal, and Game Products	93.60 mcg	170%	USDA_SR
94	Fish, whitefish, eggs (Alaska Native)	American Indian/Alaska Native Foods	92.80 mcg	169%	USDA_SR
95	Beef, variety meats and by-products, spleen, cooked, braised	Beef Products	91.40 mcg	166%	USDA_SR
96	Beef, spleen, braised	Beef Products	91.40 mcg	166%	CNF
97	Seal, bearded (Oogruk), meat, dried, in oil (Alaska Native)	American Indian/Alaska Native Foods	90.80 mcg	165%	USDA_SR
98	Fish, tuna, fresh, yellowfin, raw	Finfish and Shellfish Products	90.60 mcg	165%	USDA_SR
99	Fish, tuna, yellowfin, fresh, raw	Finfish and Shellfish Products	90.60 mcg	165%	CNF
100	Chicken, stewing, giblets, cooked, simmered	Poultry Products	90.40 mcg	164%	USDA_SR

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Foods high in Selenium

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