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 6,487 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Fish, tuna, fresh, yellowfin, raw | Finfish and Shellfish Products | 90.60 mcg | 165% |
| 52 | Chicken, stewing, giblets, cooked, simmered | Poultry Products | 90.40 mcg | 164% |
| 53 | Mollusks, octopus, common, cooked, moist heat | Finfish and Shellfish Products | 89.60 mcg | 163% |
| 54 | Mollusks, mussel, blue, cooked, moist heat | Finfish and Shellfish Products | 89.60 mcg | 163% |
| 55 | Mollusks, cuttlefish, mixed species, cooked, moist heat | Finfish and Shellfish Products | 89.60 mcg | 163% |
| 56 | Mollusks, whelk, unspecified, cooked, moist heat | Finfish and Shellfish Products | 89.60 mcg | 163% |
| 57 | Wheat, durum | Cereal Grains and Pasta | 89.40 mcg | 163% |
| 58 | Semolina, enriched | Cereal Grains and Pasta | 89.40 mcg | 163% |
| 59 | Cereals ready-to-eat, UNCLE SAM CEREAL | Breakfast Cereals | 88.30 mcg | 161% |
| 60 | Fish, roughy, orange, cooked, dry heat | Finfish and Shellfish Products | 88.30 mcg | 161% |
| 61 | Chicken, liver, all classes, cooked, pan-fried | Poultry Products | 88.20 mcg | 160% |
| 62 | Beverages, nutritional shake mix, high protein, powder | Beverages | 87.50 mcg | 159% |
| 63 | Lamb, variety meats and by-products, liver, raw | Lamb, Veal, and Game Products | 82.40 mcg | 150% |
| 64 | Chicken, liver, all classes, cooked, simmered | Poultry Products | 82.40 mcg | 150% |
| 65 | Wheat, KAMUT khorasan, uncooked | Cereal Grains and Pasta | 81.50 mcg | 148% |
| 66 | Veal, variety meats and by-products, spleen, cooked, braised | Lamb, Veal, and Game Products | 81.20 mcg | 148% |
| 67 | Fish, tuna, light, canned in water, without salt, drained solids | Finfish and Shellfish Products | 80.40 mcg | 146% |
| 68 | Veal, variety meats and by-products, kidneys, raw | Lamb, Veal, and Game Products | 80.00 mcg | 145% |
| 69 | Seeds, sunflower seed kernels, dry roasted, without salt | Nut and Seed Products | 79.30 mcg | 144% |
| 70 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 79.30 mcg | 144% |
| 71 | Seeds, sunflower seed kernels from shell, dry roasted, with salt added | Nut and Seed Products | 79.30 mcg | 144% |
| 72 | Wheat germ, crude | Cereal Grains and Pasta | 79.20 mcg | 144% |
| 73 | Noodles, egg, dry, unenriched | Cereal Grains and Pasta | 78.80 mcg | 143% |
| 74 | Noodles, egg, dry, enriched | Cereal Grains and Pasta | 78.80 mcg | 143% |
| 75 | Seeds, sunflower seed kernels, oil roasted, without salt | Nut and Seed Products | 78.20 mcg | 142% |
| 76 | Seeds, sunflower seed kernels, oil roasted, with salt added | Nut and Seed Products | 78.20 mcg | 142% |
| 77 | Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 77.60 mcg | 141% |
| 78 | Wheat bran, crude | Cereal Grains and Pasta | 77.60 mcg | 141% |
| 79 | Mollusks, oyster, eastern, farmed, cooked, dry heat | Finfish and Shellfish Products | 77.50 mcg | 141% |
| 80 | Mollusks, oyster, Pacific, raw | Finfish and Shellfish Products | 77.00 mcg | 140% |
| 81 | Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 76.80 mcg | 140% |
| 82 | Fish, rockfish, Pacific, mixed species, cooked, dry heat | Finfish and Shellfish Products | 76.20 mcg | 139% |
| 83 | Fish, tuna, light, canned in oil, without salt, drained solids | Finfish and Shellfish Products | 76.00 mcg | 138% |
| 84 | Fish, tuna, light, canned in oil, drained solids | Finfish and Shellfish Products | 76.00 mcg | 138% |
| 85 | Salmon, red (sockeye), filets with skin, smoked (Alaska Native) | American Indian/Alaska Native Foods | 76.00 mcg | 138% |
| 86 | Crackers, matzo, whole-wheat | Baked Products | 75.10 mcg | 137% |
| 87 | Fish, mackerel, salted | Finfish and Shellfish Products | 73.40 mcg | 133% |
| 88 | Crustaceans, lobster, northern, cooked, moist heat | Finfish and Shellfish Products | 73.10 mcg | 133% |
| 89 | Pork, fresh, variety meats and by-products, pancreas, cooked, braised | Pork Products | 72.80 mcg | 132% |
| 90 | Turkey, whole, giblets, cooked, simmered | Poultry Products | 71.10 mcg | 129% |
| 91 | Cereals, whole wheat hot natural cereal, dry | Breakfast Cereals | 70.70 mcg | 129% |
| 92 | Cereals, WHEATENA, dry | Breakfast Cereals | 70.70 mcg | 129% |
| 93 | Wheat, hard red winter | Cereal Grains and Pasta | 70.70 mcg | 129% |
| 94 | Wheat, hard red spring | Cereal Grains and Pasta | 70.70 mcg | 129% |
| 95 | Fish, tuna, light, canned in water, drained solids (Includes foods for USDA's Food Distribution Program) | Finfish and Shellfish Products | 70.60 mcg | 128% |
| 96 | Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry | Cereal Grains and Pasta | 69.40 mcg | 126% |
| 97 | Turkey, all classes, liver, raw | Poultry Products | 68.70 mcg | 125% |
| 98 | Fish, swordfish, cooked, dry heat | Finfish and Shellfish Products | 68.50 mcg | 125% |
| 99 | Fish, anchovy, european, canned in oil, drained solids | Finfish and Shellfish Products | 68.10 mcg | 124% |
| 100 | Goose, liver, raw | Poultry Products | 68.10 mcg | 124% |
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