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 6,487 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 101 | Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan, | Beverages | 67.50 mcg | 123% |
| 102 | Pork, fresh, variety meats and by-products, liver, cooked, braised | Pork Products | 67.50 mcg | 123% |
| 103 | Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan | Beverages | 67.30 mcg | 122% |
| 104 | Duck, domesticated, liver, raw | Poultry Products | 67.00 mcg | 122% |
| 105 | Fish, roughy, orange, raw | Finfish and Shellfish Products | 66.70 mcg | 121% |
| 106 | Mollusks, oyster, eastern, cooked, breaded and fried | Finfish and Shellfish Products | 66.50 mcg | 121% |
| 107 | Fish, tuna, white, canned in water, drained solids | Finfish and Shellfish Products | 65.70 mcg | 119% |
| 108 | Fish, tuna, white, canned in water, without salt, drained solids | Finfish and Shellfish Products | 65.70 mcg | 119% |
| 109 | Fish, caviar, black and red, granular | Finfish and Shellfish Products | 65.50 mcg | 119% |
| 110 | Pork, cured, bacon, cooked, microwaved | Pork Products | 65.10 mcg | 118% |
| 111 | Cereals ready-to-eat, wheat germ, toasted, plain | Breakfast Cereals | 65.00 mcg | 118% |
| 112 | Lamb, variety meats and by-products, pancreas, cooked, braised | Lamb, Veal, and Game Products | 64.80 mcg | 118% |
| 113 | Babyfood, cereal, whole wheat, with apples, dry fortified | Baby Foods | 64.70 mcg | 118% |
| 114 | Beverages, coffee substitute, cereal grain beverage, powder | Beverages | 64.10 mcg | 117% |
| 115 | Mollusks, clam, mixed species, cooked, moist heat | Finfish and Shellfish Products | 64.00 mcg | 116% |
| 116 | Mollusks, oyster, eastern, farmed, raw | Finfish and Shellfish Products | 63.70 mcg | 116% |
| 117 | Crustaceans, lobster, northern, raw | Finfish and Shellfish Products | 63.60 mcg | 116% |
| 118 | Spaghetti, spinach, dry | Cereal Grains and Pasta | 63.50 mcg | 115% |
| 119 | Pasta, dry, enriched | Cereal Grains and Pasta | 63.20 mcg | 115% |
| 120 | Pasta, dry, unenriched | Cereal Grains and Pasta | 63.20 mcg | 115% |
| 121 | Fish, rockfish, Pacific, mixed species, raw | Finfish and Shellfish Products | 63.00 mcg | 115% |
| 122 | Chicken, broilers or fryers, skin only, cooked, fried, flour | Poultry Products | 62.90 mcg | 114% |
| 123 | Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE | Snacks | 62.50 mcg | 114% |
| 124 | Beef, variety meats and by-products, spleen, raw | Beef Products | 62.20 mcg | 113% |
| 125 | Seeds, sunflower seed kernels, toasted, with salt added | Nut and Seed Products | 62.20 mcg | 113% |
| 126 | Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium | Pork Products | 62.00 mcg | 113% |
| 127 | Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 61.80 mcg | 112% |
| 128 | Veal, variety meats and by-products, spleen, raw | Lamb, Veal, and Game Products | 61.70 mcg | 112% |
| 129 | Fish, halibut, cooked, with skin (Alaska Native) | American Indian/Alaska Native Foods | 60.60 mcg | 110% |
| 130 | Fish, tuna, white, canned in oil, drained solids | Finfish and Shellfish Products | 60.10 mcg | 109% |
| 131 | Fish, tuna, white, canned in oil, without salt, drained solids | Finfish and Shellfish Products | 60.10 mcg | 109% |
| 132 | Chicken, broilers or fryers, giblets, cooked, simmered | Poultry Products | 59.60 mcg | 108% |
| 133 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ | Breakfast Cereals | 59.30 mcg | 108% |
| 134 | Crustaceans, spiny lobster, mixed species, cooked, moist heat | Finfish and Shellfish Products | 59.20 mcg | 108% |
| 135 | Pork, cured, bacon, cooked, baked | Pork Products | 59.00 mcg | 107% |
| 136 | Soy flour, low-fat | Legumes and Legume Products | 58.90 mcg | 107% |
| 137 | Fish, herring, Atlantic, pickled | Finfish and Shellfish Products | 58.50 mcg | 106% |
| 138 | Seeds, sunflower seed flour, partially defatted | Nut and Seed Products | 58.20 mcg | 106% |
| 139 | Liverwurst spread | Sausages and Luncheon Meats | 58.00 mcg | 105% |
| 140 | Liver sausage, liverwurst, pork | Sausages and Luncheon Meats | 58.00 mcg | 105% |
| 141 | Braunschweiger (a liver sausage), pork | Sausages and Luncheon Meats | 58.00 mcg | 105% |
| 142 | Fish, swordfish, raw | Finfish and Shellfish Products | 57.40 mcg | 104% |
| 143 | Egg, yolk, raw, frozen, salted, pasteurized | Dairy and Egg Products | 56.90 mcg | 103% |
| 144 | Turkey, all classes, heart, cooked, simmered | Poultry Products | 56.80 mcg | 103% |
| 145 | Corn, dried, yellow (Northern Plains Indians) | American Indian/Alaska Native Foods | 56.50 mcg | 103% |
| 146 | Egg, yolk, raw, frozen, pasteurized | Dairy and Egg Products | 56.40 mcg | 103% |
| 147 | Chicken, stewing, giblets, raw | Poultry Products | 56.10 mcg | 102% |
| 148 | Egg, yolk, raw, fresh | Dairy and Egg Products | 56.00 mcg | 102% |
| 149 | Spices, ginger, ground | Spices and Herbs | 55.80 mcg | 101% |
| 150 | Pork, fresh, loin, top loin (chops), boneless, separable lean only, with added solution, cooked, broiled | Pork Products | 55.60 mcg | 101% |
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