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 101–150 of 159 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 101 | Yogurt, Greek, strawberry, nonfat | Dairy and Egg Products | 9.80 mcg | 18% |
| 102 | Restaurant, Latino, tamale, pork | Restaurant Foods | 9.80 mcg | 18% |
| 103 | Garlic, raw | Vegetables and Vegetable Products | 9.80 mcg | 18% |
| 104 | Restaurant, Chinese, sweet and sour pork | Restaurant Foods | 9.70 mcg | 18% |
| 105 | Restaurant, Chinese, sweet and sour pork | Restaurant Foods | 9.70 mcg | 18% |
| 106 | Flour, rice, brown | Cereal Grains and Pasta | 9.68 mcg | 18% |
| 107 | Flour, spelt, whole grain | Cereal Grains and Pasta | 9.48 mcg | 17% |
| 108 | Fish, catfish, farm raised, raw | Finfish and Shellfish Products | 9.28 mcg | 17% |
| 109 | Flour, corn, yellow, fine meal, enriched | Cereal Grains and Pasta | 8.30 mcg | 15% |
| 110 | Restaurant, Latino, pupusas con frijoles (pupusas, bean) | Restaurant Foods | 7.00 mcg | 13% |
| 111 | Rice, white, long grain, unenriched, raw | Cereal Grains and Pasta | 6.60 mcg | 12% |
| 112 | Cookies, oatmeal, soft, with raisins | Baked Products | 6.00 mcg | 11% |
| 113 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 5.60 mcg | 10% |
| 114 | Cheese, ricotta, whole milk | Dairy and Egg Products | 5.50 mcg | 10% |
| 115 | Cheese, ricotta, whole milk | Dairy and Egg Products | 5.50 mcg | 10% |
| 116 | Flour, rice, white, unenriched | Cereal Grains and Pasta | 5.30 mcg | 10% |
| 117 | Flour, pastry, unenriched, unbleached | Cereal Grains and Pasta | 5.00 mcg | 9% |
| 118 | Mushroom, pioppini | Vegetables and Vegetable Products | 4.12 mcg | 7% |
| 119 | Peanut butter, smooth style, with salt | Legumes and Legume Products | 4.10 mcg | 7% |
| 120 | Flour, quinoa | Cereal Grains and Pasta | 4.10 mcg | 7% |
| 121 | Mushroom, maitake | Vegetables and Vegetable Products | 3.27 mcg | 6% |
| 122 | Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 2.10 mcg | 4% |
| 123 | Peaches, yellow, raw | Fruits and Fruit Juices | 2.10 mcg | 4% |
| 124 | Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 2.10 mcg | 4% |
| 125 | Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 2.00 mcg | 4% |
| 126 | Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 2.00 mcg | 4% |
| 127 | Flour, rice, glutinous | Cereal Grains and Pasta | 2.00 mcg | 4% |
| 128 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 1.94 mcg | 4% |
| 129 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 1.94 mcg | 4% |
| 130 | Milk, whole, 3.25% milkfat, with added vitamin D | Dairy and Egg Products | 1.90 mcg | 3% |
| 131 | Milk, whole, 3.25% milkfat, with added vitamin D | Dairy and Egg Products | 1.90 mcg | 3% |
| 132 | Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 1.80 mcg | 3% |
| 133 | Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 1.80 mcg | 3% |
| 134 | Mushroom, lion's mane | Vegetables and Vegetable Products | 1.77 mcg | 3% |
| 135 | Mushroom, lion's mane | Vegetables and Vegetable Products | 1.77 mcg | 3% |
| 136 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 1.70 mcg | 3% |
| 137 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 1.70 mcg | 3% |
| 138 | Broccoli, raw | Vegetables and Vegetable Products | 1.60 mcg | 3% |
| 139 | Broccoli, raw | Vegetables and Vegetable Products | 1.60 mcg | 3% |
| 140 | Flour, potato | Vegetables and Vegetable Products | 1.43 mcg | 3% |
| 141 | Mushroom, oyster | Vegetables and Vegetable Products | 1.38 mcg | 3% |
| 142 | Mushroom, oyster | Vegetables and Vegetable Products | 1.38 mcg | 3% |
| 143 | Mushrooms, shiitake | Vegetables and Vegetable Products | 1.24 mcg | 2% |
| 144 | Mushrooms, shiitake | Vegetables and Vegetable Products | 1.24 mcg | 2% |
| 145 | Mushroom, king oyster | Vegetables and Vegetable Products | 1.20 mcg | 2% |
| 146 | Almond butter, creamy | Nut and Seed Products | 0.79 mcg | 1% |
| 147 | Flour, almond | Nut and Seed Products | 0.74 mcg | 1% |
| 148 | Figs, dried, uncooked | Fruits and Fruit Juices | 0.60 mcg | 1% |
| 149 | Figs, dried, uncooked | Fruits and Fruit Juices | 0.60 mcg | 1% |
| 150 | Onions, red, raw | Vegetables and Vegetable Products | 0.50 mcg | 1% |
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