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 4,739 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 151 | Cracker, melba toast, wheat | Baked Products | 55.00 mcg | 100% |
| 152 | Chicken, broiler, liver, raw | Poultry Products | 54.60 mcg | 99% |
| 153 | Fish, tilapia, baked or broiled | Finfish and Shellfish Products | 54.40 mcg | 99% |
| 154 | Tofu, koyadofu, dried-frozen | Legumes and Legume Products | 54.30 mcg | 99% |
| 155 | Tofu, koyadofu, dried-frozen (prepared with calcium sulphate) | Legumes and Legume Products | 54.30 mcg | 99% |
| 156 | Chicken, roasting, giblets, raw | Poultry Products | 54.10 mcg | 98% |
| 157 | Pork, loin, centre cut (centre steak), boneless, lean, broiled | Pork Products | 54.00 mcg | 98% |
| 158 | Chicken, broiler, skin only, batter dipped, fried | Poultry Products | 53.90 mcg | 98% |
| 159 | Indian, bread, chapati or roti, plain | Baked Products | 53.70 mcg | 98% |
| 160 | Seeds, sunflower seed kernels, dried | Nuts and Seeds | 53.00 mcg | 96% |
| 161 | Fish, sardine, Atlantic, canned in oil, drained solids with bone | Finfish and Shellfish Products | 52.70 mcg | 96% |
| 162 | Pork, liver, raw | Pork Products | 52.70 mcg | 96% |
| 163 | Babyfood, cereal, mixed grain, dry | Babyfoods | 52.60 mcg | 96% |
| 164 | Fish, herring, atlantic, kippered | Finfish and Shellfish Products | 52.60 mcg | 96% |
| 165 | Veal, heart, braised | Lamb, Veal and Game | 52.40 mcg | 95% |
| 166 | Bread, whole grain (whole-wheat), commercial, toasted | Baked Products | 52.40 mcg | 95% |
| 167 | Grains, wheat flour, white, all purpose, unbleached | Cereals, Grains and Pasta | 52.20 mcg | 95% |
| 168 | Emu, full rump, cooked, broiled | Poultry Products | 52.10 mcg | 95% |
| 169 | Mollusks, squid (calamari), mixed species, flour coated, fried | Finfish and Shellfish Products | 51.80 mcg | 94% |
| 170 | Mollusks, abalone, mixed species, flour coated, fried | Finfish and Shellfish Products | 51.80 mcg | 94% |
| 171 | Fish, roe, mixed species, baked or broiled | Finfish and Shellfish Products | 51.70 mcg | 94% |
| 172 | Pork, loin, tenderloin, lean, broiled | Pork Products | 51.60 mcg | 94% |
| 173 | Fish, mackerel, atlantic, baked or broiled | Finfish and Shellfish Products | 51.60 mcg | 94% |
| 174 | Fish, tilefish, baked or broiled | Finfish and Shellfish Products | 51.50 mcg | 94% |
| 175 | Bread, whole grain (whole-wheat), +seeds and bran, commercial | Baked Products | 51.50 mcg | 94% |
| 176 | Fish, sheepshead, baked or broiled | Finfish and Shellfish Products | 51.30 mcg | 93% |
| 177 | Chicken, broiler, wing, meat, cooked, rotisserie, with seasoning | Poultry Products | 51.10 mcg | 93% |
| 178 | Grains, wheat flour, white, all purpose, bleached | Cereals, Grains and Pasta | 51.00 mcg | 93% |
| 179 | Pork, cured, bacon, cooked, pan-fried | Pork Products | 50.70 mcg | 92% |
| 180 | Pork, cured, back bacon, pan-fried | Pork Products | 50.50 mcg | 92% |
| 181 | Mollusks, clam, mixed species, canned, drained solids | Finfish and Shellfish Products | 50.50 mcg | 92% |
| 182 | Cereal, ready to eat, Flax Plus Pumpkin Raisin Crunch, Nature's Path | Breakfast cereals | 50.30 mcg | 91% |
| 183 | Beef, lungs, braised | Beef Products | 50.30 mcg | 91% |
| 184 | Fish, sablefish (black cod), smoked | Finfish and Shellfish Products | 50.20 mcg | 91% |
| 185 | Fish, pike, northern, native, raw | Finfish and Shellfish Products | 50.00 mcg | 91% |
| 186 | Pork, leg, whole, lean, roasted | Pork Products | 49.90 mcg | 91% |
| 187 | Pork, leg, inside, boneless, lean, roasted | Pork Products | 49.90 mcg | 91% |
| 188 | Lamb, spleen, braised | Lamb, Veal and Game | 49.80 mcg | 91% |
| 189 | Bread stuffing, dry mix, prepared | Baked Products | 49.80 mcg | 91% |
| 190 | Pork, spleen, braised | Pork Products | 49.60 mcg | 90% |
| 191 | Emu, inside drum, cooked, broiled | Poultry Products | 49.60 mcg | 90% |
| 192 | Crustaceans, shrimp, mixed species, boiled or steamed | Finfish and Shellfish Products | 49.50 mcg | 90% |
| 193 | Roll, dinner, whole wheat | Baked Products | 49.40 mcg | 90% |
| 194 | Turkey, all classes, giblets, raw | Poultry Products | 49.30 mcg | 90% |
| 195 | Fish, snapper, mixed species, baked or broiled | Finfish and Shellfish Products | 49.00 mcg | 89% |
| 196 | Mollusks, squid (calamari), mixed species, breaded and fried | Finfish and Shellfish Products | 48.80 mcg | 89% |
| 197 | Pork, loin, rib half (country-style ribs), lean, braised | Pork Products | 48.60 mcg | 88% |
| 198 | Beef, pancreas, braised | Beef Products | 48.50 mcg | 88% |
| 199 | Cereal, ready to eat, Special K: Satisfaction, Kellogg's | Breakfast cereals | 48.50 mcg | 88% |
| 200 | Fast foods, sandwiches and burgers, fish sandwich with tartar sauce and cheese | Fast Foods | 48.40 mcg | 88% |
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