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 1001–1050 of 11,388 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1001 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, dry | Cereals, Grains and Pasta | 37.20 mcg | 68% | CNF |
| 1002 | Crustaceans, crab, dungeness, raw | Finfish and Shellfish Products | 37.10 mcg | 67% | USDA_SR |
| 1003 | Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised | Beef Products | 37.10 mcg | 67% | USDA_SR |
| 1004 | Pork, fresh, loin, blade (chops or roasts), boneless, separable lean and fat only, raw | Pork Products | 37.10 mcg | 67% | USDA_SR |
| 1005 | Canadian bacon, unprepared | Pork Products | 37.10 mcg | 67% | USDA_SR |
| 1006 | Crustaceans, crab, dungeness, raw | Finfish and Shellfish Products | 37.10 mcg | 67% | CNF |
| 1007 | Lamb, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 37.00 mcg | 67% | USDA_SR |
| 1008 | Tortillas, ready-to-bake or -fry, whole wheat | Baked Products | 37.00 mcg | 67% | USDA_SR |
| 1009 | Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch | Breakfast Cereals | 37.00 mcg | 67% | USDA_SR |
| 1010 | Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 37.00 mcg | 67% | USDA_SR |
| 1011 | Macaroni and cheese, box mix with cheese sauce, unprepared | Meals, Entrees, and Side Dishes | 37.00 mcg | 67% | USDA_SR |
| 1012 | Pork, cured, ham with natural juices, slice, boneless, separable lean only, heated, pan-broil | Pork Products | 37.00 mcg | 67% | USDA_SR |
| 1013 | Ham, turkey, sliced, extra lean, prepackaged or deli | Sausages and Luncheon Meats | 37.00 mcg | 67% | USDA_SR |
| 1014 | Tortilla, ready-to-bake / fry, whole-wheat | Baked Products | 37.00 mcg | 67% | CNF |
| 1015 | Macaroni and cheese, box mix with cheese sauce, unprepared | Mixed Dishes | 37.00 mcg | 67% | CNF |
| 1016 | Crackers, matzo, plain | Baked Products | 36.90 mcg | 67% | USDA_SR |
| 1017 | Egg, goose, whole, fresh, raw | Dairy and Egg Products | 36.90 mcg | 67% | USDA_SR |
| 1018 | Pasta mix, Italian four cheese lasagna, unprepared | Meals, Entrees, and Side Dishes | 36.90 mcg | 67% | USDA_SR |
| 1019 | Pork, cured, ham with natural juices, slice, boneless, separable lean and fat, heated, pan-broil | Pork Products | 36.90 mcg | 67% | USDA_SR |
| 1020 | Bread, oat (includes oatmeal and oat bran), commercial | Baked Products | 36.90 mcg | 67% | CNF |
| 1021 | Bread, whole wheat, commercial, toasted | Baked Products | 36.90 mcg | 67% | CNF |
| 1022 | Cracker, matzo, plain | Baked Products | 36.90 mcg | 67% | CNF |
| 1023 | Egg, goose, whole, fresh, raw | Dairy and Egg Products | 36.90 mcg | 67% | CNF |
| 1024 | Pork, cured, ham with natural juices, spiral slice, boneless, separable lean and fat, unheated | Pork Products | 36.80 mcg | 67% | USDA_SR |
| 1025 | Caribou, shoulder meat, dried (Alaska Native) | American Indian/Alaska Native Foods | 36.80 mcg | 67% | USDA_SR |
| 1026 | Crustaceans, crayfish, mixed species, wild, cooked, moist heat | Finfish and Shellfish Products | 36.70 mcg | 67% | USDA_SR |
| 1027 | Beef, round, eye of round, roast, separable lean only, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 36.70 mcg | 67% | USDA_SR |
| 1028 | Beef, short loin, top loin, steak, separable lean only, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 36.70 mcg | 67% | USDA_SR |
| 1029 | Pork, fresh, loin, sirloin (chops or roasts), boneless, separable lean and fat, raw | Pork Products | 36.70 mcg | 67% | USDA_SR |
| 1030 | Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, pan-fried | Pork Products | 36.70 mcg | 67% | USDA_SR |
| 1031 | Crustaceans, crayfish, mixed species, wild, boiled or steamed | Finfish and Shellfish Products | 36.70 mcg | 67% | CNF |
| 1032 | Pork, loin, sirloin steak, boneless, lean and fat, raw | Pork Products | 36.70 mcg | 67% | CNF |
| 1033 | Ostrich, top loin, cooked | Poultry Products | 36.60 mcg | 67% | USDA_SR |
| 1034 | Ostrich, outside leg, raw | Poultry Products | 36.60 mcg | 67% | USDA_SR |
| 1035 | Lamb, shoulder, blade, separable lean only, trimmed to 1/4" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 36.60 mcg | 67% | USDA_SR |
| 1036 | Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled | Beef Products | 36.60 mcg | 67% | USDA_SR |
| 1037 | Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, select, cooked, broiled | Beef Products | 36.60 mcg | 67% | USDA_SR |
| 1038 | Beef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, select, cooked, broiled | Beef Products | 36.60 mcg | 67% | USDA_SR |
| 1039 | Crackers, crispbread, rye | Baked Products | 36.60 mcg | 67% | USDA_SR |
| 1040 | Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised | Beef Products | 36.60 mcg | 67% | USDA_SR |
| 1041 | Sausage, Chorizo, semi-dried (Spanish style), cured | Sausages and Luncheon meats | 36.60 mcg | 67% | CNF |
| 1042 | Ostrich, top loin, cooked | Poultry Products | 36.60 mcg | 67% | CNF |
| 1043 | Ostrich, outside leg, raw | Poultry Products | 36.60 mcg | 67% | CNF |
| 1044 | Cracker, crispbread, rye | Baked Products | 36.60 mcg | 67% | CNF |
| 1045 | Fish, yellowtail, mixed species, raw | Finfish and Shellfish Products | 36.50 mcg | 66% | USDA_SR |
| 1046 | Fish, wolffish, Atlantic, raw | Finfish and Shellfish Products | 36.50 mcg | 66% | USDA_SR |
| 1047 | Fish, tuna, fresh, skipjack, raw | Finfish and Shellfish Products | 36.50 mcg | 66% | USDA_SR |
| 1048 | Fish, smelt, rainbow, raw | Finfish and Shellfish Products | 36.50 mcg | 66% | USDA_SR |
| 1049 | Fish, sheepshead, raw | Finfish and Shellfish Products | 36.50 mcg | 66% | USDA_SR |
| 1050 | Fish, sea bass, mixed species, raw | Finfish and Shellfish Products | 36.50 mcg | 66% | USDA_SR |
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