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
Selling a product with selenium? Generate a print-ready nutrition label from your recipe.
Showing 51–100 of 159 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Fish, salmon, Atlantic, farm raised, raw | Finfish and Shellfish Products | 22.80 mcg | 41% |
| 52 | Fish, cod, Atlantic, wild caught, raw | Finfish and Shellfish Products | 22.79 mcg | 41% |
| 53 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 22.70 mcg | 41% |
| 54 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 22.70 mcg | 41% |
| 55 | Cheese, dry white, queso seco | Dairy and Egg Products | 22.40 mcg | 41% |
| 56 | Cheese, dry white, queso seco | Dairy and Egg Products | 22.40 mcg | 41% |
| 57 | Cod, Pacific or Alaskan, frozen, wild caught | Finfish and Shellfish Products | 22.29 mcg | 41% |
| 58 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 22.20 mcg | 40% |
| 59 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 22.20 mcg | 40% |
| 60 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 21.40 mcg | 39% |
| 61 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 21.40 mcg | 39% |
| 62 | Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 21.30 mcg | 39% |
| 63 | Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 21.30 mcg | 39% |
| 64 | Flour, amaranth | Cereal Grains and Pasta | 21.10 mcg | 38% |
| 65 | Squid (calamari), frozen, tubes only | Finfish and Shellfish Products | 20.90 mcg | 38% |
| 66 | Nuts, cashew nuts, raw | Nut and Seed Products | 20.67 mcg | 38% |
| 67 | Seeds, pumpkin seeds (pepitas), raw | Nut and Seed Products | 20.52 mcg | 37% |
| 68 | Fish, tilapia, farm raised, raw | Finfish and Shellfish Products | 20.51 mcg | 37% |
| 69 | Cheese, pasteurized process, American, vitamin D fortified | Dairy and Egg Products | 20.40 mcg | 37% |
| 70 | Sausage, Italian, pork, mild, cooked, pan-fried | Sausages and Luncheon Meats | 20.20 mcg | 37% |
| 71 | Sausage, Italian, pork, mild, cooked, pan-fried | Sausages and Luncheon Meats | 20.20 mcg | 37% |
| 72 | Peanut butter, creamy | Legumes and Legume Products | 20.16 mcg | 37% |
| 73 | Flour, wheat, all-purpose, unenriched, unbleached | Cereal Grains and Pasta | 20.10 mcg | 37% |
| 74 | Mushrooms, white button | Vegetables and Vegetable Products | 20.05 mcg | 36% |
| 75 | Mushrooms, white button | Vegetables and Vegetable Products | 20.05 mcg | 36% |
| 76 | Crustaceans, shrimp, farm raised, raw | Finfish and Shellfish Products | 19.48 mcg | 35% |
| 77 | Eggs, Grade A, Large, egg white | Dairy and Egg Products | 17.90 mcg | 33% |
| 78 | Peanuts, raw | Legumes and Legume Products | 17.81 mcg | 32% |
| 79 | Seeds, sunflower seed, kernel, raw | Nut and Seed Products | 17.78 mcg | 32% |
| 80 | Flour, rye | Cereal Grains and Pasta | 16.60 mcg | 30% |
| 81 | Hummus, commercial | Legumes and Legume Products | 16.20 mcg | 29% |
| 82 | Fish, pollock, raw | Finfish and Shellfish Products | 15.90 mcg | 29% |
| 83 | Scallops, sea, frozen, wild caught | Finfish and Shellfish Products | 15.74 mcg | 29% |
| 84 | Flour, wheat, all-purpose, enriched, bleached | Cereal Grains and Pasta | 15.70 mcg | 29% |
| 85 | Flour, buckwheat | Cereal Grains and Pasta | 15.70 mcg | 29% |
| 86 | Mushroom, crimini | Vegetables and Vegetable Products | 15.31 mcg | 28% |
| 87 | Rice, brown, long grain, unenriched, raw | Cereal Grains and Pasta | 14.80 mcg | 27% |
| 88 | Mushroom, portabella | Vegetables and Vegetable Products | 14.67 mcg | 27% |
| 89 | Cheese, cottage, lowfat, 2% milkfat | Dairy and Egg Products | 14.60 mcg | 27% |
| 90 | Flour, soy, full-fat | Legumes and Legume Products | 14.30 mcg | 26% |
| 91 | Flour, wheat, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 14.20 mcg | 26% |
| 92 | Buckwheat, whole grain | Cereal Grains and Pasta | 13.60 mcg | 25% |
| 93 | Flour, barley | Cereal Grains and Pasta | 13.10 mcg | 24% |
| 94 | Sausage, turkey, breakfast links, mild, raw | Sausages and Luncheon Meats | 12.50 mcg | 23% |
| 95 | Sausage, turkey, breakfast links, mild, raw | Sausages and Luncheon Meats | 12.50 mcg | 23% |
| 96 | Flour, sorghum | Cereal Grains and Pasta | 12.40 mcg | 23% |
| 97 | Sausage, breakfast sausage, beef, pre-cooked, unprepared | Sausages and Luncheon Meats | 11.60 mcg | 21% |
| 98 | Sausage, breakfast sausage, beef, pre-cooked, unprepared | Sausages and Luncheon Meats | 11.60 mcg | 21% |
| 99 | Flour, 00 | Cereal Grains and Pasta | 10.30 mcg | 19% |
| 100 | Yogurt, Greek, plain, nonfat | Dairy and Egg Products | 9.90 mcg | 18% |
Need this on a label? Turn these foods into a print-ready Nutrition Facts label.
Make a labelBuild a recipe from any of these ingredients and export a print-ready FDA or Canada Nutrition Facts label. Free.