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 151–200 of 11,388 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 151 | Wheat bran, crude | Cereal Grains and Pasta | 77.60 mcg | 141% | USDA_SR |
| 152 | Grains, wheat bran, crude | Cereals, Grains and Pasta | 77.60 mcg | 141% | CNF |
| 153 | Mollusks, oyster, eastern, farmed, cooked, dry heat | Finfish and Shellfish Products | 77.50 mcg | 141% | USDA_SR |
| 154 | Mollusks, oyster, eastern (blue point), farmed, baked or broiled | Finfish and Shellfish Products | 77.50 mcg | 141% | CNF |
| 155 | Mollusks, oyster, Pacific, raw | Finfish and Shellfish Products | 77.00 mcg | 140% | USDA_SR |
| 156 | Mollusks, oyster, pacific, raw | Finfish and Shellfish Products | 77.00 mcg | 140% | CNF |
| 157 | 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% | USDA_SR |
| 158 | Tuna, ahi or yellowfin, frozen, wild caught | Finfish and Shellfish Products | 76.52 mcg | 139% | USDA_FF |
| 159 | Fish, rockfish, Pacific, mixed species, cooked, dry heat | Finfish and Shellfish Products | 76.20 mcg | 139% | USDA_SR |
| 160 | Fish, rockfish, pacific ocean perch, mixed species, baked or broiled | Finfish and Shellfish Products | 76.20 mcg | 139% | CNF |
| 161 | Fish, tuna, light, canned in oil, without salt, drained solids | Finfish and Shellfish Products | 76.00 mcg | 138% | USDA_SR |
| 162 | Fish, tuna, light, canned in oil, drained solids | Finfish and Shellfish Products | 76.00 mcg | 138% | USDA_SR |
| 163 | Salmon, red (sockeye), filets with skin, smoked (Alaska Native) | American Indian/Alaska Native Foods | 76.00 mcg | 138% | USDA_SR |
| 164 | Fish, salmon, red (sockeye), native, filets with skin, smoked | Finfish and Shellfish Products | 76.00 mcg | 138% | CNF |
| 165 | Fish, tuna, light, canned in oil, drained, unsalted | Finfish and Shellfish Products | 76.00 mcg | 138% | CNF |
| 166 | Fish, tuna, light, canned in oil, drained, salted | Finfish and Shellfish Products | 76.00 mcg | 138% | CNF |
| 167 | Crackers, matzo, whole-wheat | Baked Products | 75.10 mcg | 137% | USDA_SR |
| 168 | Cracker, matzo, whole-wheat | Baked Products | 75.10 mcg | 137% | CNF |
| 169 | Fish, mackerel, salted | Finfish and Shellfish Products | 73.40 mcg | 133% | USDA_SR |
| 170 | Fish, mackerel, salted | Finfish and Shellfish Products | 73.40 mcg | 133% | CNF |
| 171 | Crustaceans, lobster, northern, cooked, moist heat | Finfish and Shellfish Products | 73.10 mcg | 133% | USDA_SR |
| 172 | Crustaceans, lobster, american (northern), boiled or steamed | Finfish and Shellfish Products | 73.10 mcg | 133% | CNF |
| 173 | Pasta, spaghetti, whole-wheat, dry | Cereals, Grains and Pasta | 73.00 mcg | 133% | CNF |
| 174 | Pork, fresh, variety meats and by-products, pancreas, cooked, braised | Pork Products | 72.80 mcg | 132% | USDA_SR |
| 175 | Pork, pancreas, braised | Pork Products | 72.80 mcg | 132% | CNF |
| 176 | Cereal, ready to eat, Heritage O's, Nature's Path | Breakfast cereals | 72.20 mcg | 131% | CNF |
| 177 | Snapper, frozen, wild caught | Finfish and Shellfish Products | 71.43 mcg | 130% | USDA_FF |
| 178 | Turkey, whole, giblets, cooked, simmered | Poultry Products | 71.10 mcg | 129% | USDA_SR |
| 179 | Turkey, all classes, giblets, simmered | Poultry Products | 71.10 mcg | 129% | CNF |
| 180 | Cereals, whole wheat hot natural cereal, dry | Breakfast Cereals | 70.70 mcg | 129% | USDA_SR |
| 181 | Cereals, WHEATENA, dry | Breakfast Cereals | 70.70 mcg | 129% | USDA_SR |
| 182 | Wheat, hard red winter | Cereal Grains and Pasta | 70.70 mcg | 129% | USDA_SR |
| 183 | Wheat, hard red spring | Cereal Grains and Pasta | 70.70 mcg | 129% | USDA_SR |
| 184 | Cereal, ready-to-eat, amaranth flakes | Breakfast cereals | 70.70 mcg | 129% | CNF |
| 185 | Grains, wheat, hard red winter | Cereals, Grains and Pasta | 70.70 mcg | 129% | CNF |
| 186 | Grains, wheat, hard red spring | Cereals, Grains and Pasta | 70.70 mcg | 129% | CNF |
| 187 | Fish, tuna, light, canned in water, drained solids (Includes foods for USDA's Food Distribution Program) | Finfish and Shellfish Products | 70.60 mcg | 128% | USDA_SR |
| 188 | Fish, tuna, light, canned in water, drained, salted | Finfish and Shellfish Products | 70.60 mcg | 128% | CNF |
| 189 | Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry | Cereal Grains and Pasta | 69.40 mcg | 126% | USDA_SR |
| 190 | Sea bass, Chilean, frozen, wild caught | Finfish and Shellfish Products | 69.37 mcg | 126% | USDA_FF |
| 191 | Egg, chicken, yolk, cooked | Dairy and Egg Products | 68.90 mcg | 125% | CNF |
| 192 | Egg, chicken, yolk, fresh or frozen, raw | Dairy and Egg Products | 68.90 mcg | 125% | CNF |
| 193 | Turkey, all classes, liver, raw | Poultry Products | 68.70 mcg | 125% | USDA_SR |
| 194 | Turkey, all classes, liver, raw | Poultry Products | 68.70 mcg | 125% | CNF |
| 195 | Fish, swordfish, cooked, dry heat | Finfish and Shellfish Products | 68.50 mcg | 125% | USDA_SR |
| 196 | Fish, swordfish, baked or broiled | Finfish and Shellfish Products | 68.50 mcg | 125% | CNF |
| 197 | Fish, anchovy, european, canned in oil, drained solids | Finfish and Shellfish Products | 68.10 mcg | 124% | USDA_SR |
| 198 | Goose, liver, raw | Poultry Products | 68.10 mcg | 124% | USDA_SR |
| 199 | Goose, wild (Canada goose), native, liver, raw | Poultry Products | 68.10 mcg | 124% | CNF |
| 200 | Fish, anchovy, european, canned with olive oil, drained solids | Finfish and Shellfish Products | 68.10 mcg | 124% | CNF |
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