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 4,739 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Mollusks, whelk, unspecified, boiled or steamed | Finfish and Shellfish Products | 89.60 mcg | 163% |
| 52 | Mollusks, mussel, blue, boiled or steamed | Finfish and Shellfish Products | 89.60 mcg | 163% |
| 53 | Grains, wheat, durum | Cereals, Grains and Pasta | 89.40 mcg | 163% |
| 54 | Fish, orange roughy, baked or broiled | Finfish and Shellfish Products | 88.30 mcg | 161% |
| 55 | Chicken, liver, all classes, cooked, pan-fried | Poultry Products | 88.20 mcg | 160% |
| 56 | Beverages, high protein powder | Beverages | 87.50 mcg | 159% |
| 57 | Cereal, ready to eat, Kashi: honey puffed, Kashi | Breakfast cereals | 83.30 mcg | 151% |
| 58 | Chicken, broiler, liver, simmered | Poultry Products | 82.40 mcg | 150% |
| 59 | Lamb, liver, raw | Lamb, Veal and Game | 82.40 mcg | 150% |
| 60 | Grains, wheat, kamut khorasan, uncooked | Cereals, Grains and Pasta | 81.50 mcg | 148% |
| 61 | Veal, spleen, braised | Lamb, Veal and Game | 81.20 mcg | 148% |
| 62 | Fish, tuna, light, canned in water, drained, unsalted | Finfish and Shellfish Products | 80.40 mcg | 146% |
| 63 | Veal, kidney, raw | Lamb, Veal and Game | 80.00 mcg | 145% |
| 64 | Seeds, sunflower seed kernels, dry roasted | Nuts and Seeds | 79.30 mcg | 144% |
| 65 | Seeds, sunflower seed kernels, dry roasted, salted | Nuts and Seeds | 79.30 mcg | 144% |
| 66 | Grains, wheat germ, crude | Cereals, Grains and Pasta | 79.20 mcg | 144% |
| 67 | Pasta, egg noodles, enriched, dry | Cereals, Grains and Pasta | 78.80 mcg | 143% |
| 68 | Pasta, egg noodles, unenriched, dry | Cereals, Grains and Pasta | 78.80 mcg | 143% |
| 69 | Seeds, sunflower seed kernels, oil roasted, salted | Nuts and Seeds | 78.20 mcg | 142% |
| 70 | Seeds, sunflower seed kernels, oil roasted | Nuts and Seeds | 78.20 mcg | 142% |
| 71 | Grains, wheat bran, crude | Cereals, Grains and Pasta | 77.60 mcg | 141% |
| 72 | Mollusks, oyster, eastern (blue point), farmed, baked or broiled | Finfish and Shellfish Products | 77.50 mcg | 141% |
| 73 | Mollusks, oyster, pacific, raw | Finfish and Shellfish Products | 77.00 mcg | 140% |
| 74 | Fish, rockfish, pacific ocean perch, mixed species, baked or broiled | Finfish and Shellfish Products | 76.20 mcg | 139% |
| 75 | Fish, tuna, light, canned in oil, drained, salted | Finfish and Shellfish Products | 76.00 mcg | 138% |
| 76 | Fish, tuna, light, canned in oil, drained, unsalted | Finfish and Shellfish Products | 76.00 mcg | 138% |
| 77 | Fish, salmon, red (sockeye), native, filets with skin, smoked | Finfish and Shellfish Products | 76.00 mcg | 138% |
| 78 | Cracker, matzo, whole-wheat | Baked Products | 75.10 mcg | 137% |
| 79 | Fish, mackerel, salted | Finfish and Shellfish Products | 73.40 mcg | 133% |
| 80 | Crustaceans, lobster, american (northern), boiled or steamed | Finfish and Shellfish Products | 73.10 mcg | 133% |
| 81 | Pasta, spaghetti, whole-wheat, dry | Cereals, Grains and Pasta | 73.00 mcg | 133% |
| 82 | Pork, pancreas, braised | Pork Products | 72.80 mcg | 132% |
| 83 | Cereal, ready to eat, Heritage O's, Nature's Path | Breakfast cereals | 72.20 mcg | 131% |
| 84 | Turkey, all classes, giblets, simmered | Poultry Products | 71.10 mcg | 129% |
| 85 | Grains, wheat, hard red spring | Cereals, Grains and Pasta | 70.70 mcg | 129% |
| 86 | Grains, wheat, hard red winter | Cereals, Grains and Pasta | 70.70 mcg | 129% |
| 87 | Cereal, ready-to-eat, amaranth flakes | Breakfast cereals | 70.70 mcg | 129% |
| 88 | Fish, tuna, light, canned in water, drained, salted | Finfish and Shellfish Products | 70.60 mcg | 128% |
| 89 | Egg, chicken, yolk, fresh or frozen, raw | Dairy and Egg Products | 68.90 mcg | 125% |
| 90 | Egg, chicken, yolk, cooked | Dairy and Egg Products | 68.90 mcg | 125% |
| 91 | Turkey, all classes, liver, raw | Poultry Products | 68.70 mcg | 125% |
| 92 | Fish, swordfish, baked or broiled | Finfish and Shellfish Products | 68.50 mcg | 125% |
| 93 | Goose, domesticated, liver, raw | Poultry Products | 68.10 mcg | 124% |
| 94 | Fish, anchovy, european, canned with olive oil, drained solids | Finfish and Shellfish Products | 68.10 mcg | 124% |
| 95 | Goose, wild (Canada goose), native, liver, raw | Poultry Products | 68.10 mcg | 124% |
| 96 | Pork, liver, braised | Pork Products | 67.50 mcg | 123% |
| 97 | Duck, domesticated, liver, raw | Poultry Products | 67.00 mcg | 122% |
| 98 | Cereal, ready to eat, Puffed Wheat, Safeway | Breakfast cereals | 66.80 mcg | 121% |
| 99 | Fish, orange roughy, raw | Finfish and Shellfish Products | 66.70 mcg | 121% |
| 100 | Mollusks, oyster, eastern (blue point), wild, breaded and fried | Finfish and Shellfish Products | 66.50 mcg | 121% |
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