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 6,487 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 151 | Fish, halibut, Atlantic and Pacific, cooked, dry heat | Finfish and Shellfish Products | 55.40 mcg | 101% |
| 152 | Chicken, capons, giblets, raw | Poultry Products | 55.30 mcg | 101% |
| 153 | Chicken, broilers or fryers, giblets, raw | Poultry Products | 55.20 mcg | 100% |
| 154 | Seeds, chia seeds, dried | Nut and Seed Products | 55.20 mcg | 100% |
| 155 | Crackers, melba toast, wheat | Baked Products | 55.00 mcg | 100% |
| 156 | Chicken, liver, all classes, raw | Poultry Products | 54.60 mcg | 99% |
| 157 | Fish, tilapia, cooked, dry heat | Finfish and Shellfish Products | 54.40 mcg | 99% |
| 158 | Tofu, dried-frozen (koyadofu), prepared with calcium sulfate | Legumes and Legume Products | 54.30 mcg | 99% |
| 159 | Tofu, dried-frozen (koyadofu) | Legumes and Legume Products | 54.30 mcg | 99% |
| 160 | Chicken, roasting, giblets, raw | Poultry Products | 54.10 mcg | 98% |
| 161 | Pork, fresh, loin, center loin (chops), boneless, separable lean only, cooked, pan-broiled | Pork Products | 54.00 mcg | 98% |
| 162 | Chicken, broilers or fryers, skin only, cooked, fried, batter | Poultry Products | 53.90 mcg | 98% |
| 163 | Bread, chapati or roti, plain, commercially prepared | Baked Products | 53.70 mcg | 98% |
| 164 | Egg, yolk, raw, frozen, sugared, pasteurized | Dairy and Egg Products | 53.50 mcg | 97% |
| 165 | Lamb, New Zealand, imported, testes, cooked, soaked and fried | Lamb, Veal, and Game Products | 53.00 mcg | 96% |
| 166 | Seeds, sunflower seed kernels, dried | Nut and Seed Products | 53.00 mcg | 96% |
| 167 | Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, with added solution, cooked, broiled | Pork Products | 52.90 mcg | 96% |
| 168 | Fish, sardine, Atlantic, canned in oil, drained solids with bone | Finfish and Shellfish Products | 52.70 mcg | 96% |
| 169 | Pork, fresh, variety meats and by-products, liver, raw | Pork Products | 52.70 mcg | 96% |
| 170 | Fish, herring, Atlantic, kippered | Finfish and Shellfish Products | 52.60 mcg | 96% |
| 171 | Bread, whole-wheat, commercially prepared, toasted | Baked Products | 52.60 mcg | 96% |
| 172 | Cereals ready-to-eat, POST Bran Flakes | Breakfast Cereals | 52.50 mcg | 95% |
| 173 | Veal, variety meats and by-products, heart, cooked, braised | Lamb, Veal, and Game Products | 52.40 mcg | 95% |
| 174 | Pork, cured, ham with natural juices, shank, bone-in, separable lean only, unheated | Pork Products | 52.30 mcg | 95% |
| 175 | Emu, full rump, cooked, broiled | Poultry Products | 52.10 mcg | 95% |
| 176 | Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS | Breakfast Cereals | 52.00 mcg | 95% |
| 177 | Mollusks, abalone, mixed species, cooked, fried | Finfish and Shellfish Products | 51.80 mcg | 94% |
| 178 | Mollusks, squid, mixed species, cooked, fried | Finfish and Shellfish Products | 51.80 mcg | 94% |
| 179 | Fish, roe, mixed species, cooked, dry heat | Finfish and Shellfish Products | 51.70 mcg | 94% |
| 180 | Fish, mackerel, Atlantic, cooked, dry heat | Finfish and Shellfish Products | 51.60 mcg | 94% |
| 181 | Pork, fresh, loin, tenderloin, separable lean only, cooked, broiled | Pork Products | 51.60 mcg | 94% |
| 182 | Fish, tilefish, cooked, dry heat | Finfish and Shellfish Products | 51.50 mcg | 94% |
| 183 | Fish, sheepshead, cooked, dry heat | Finfish and Shellfish Products | 51.30 mcg | 93% |
| 184 | Chicken, broiler, rotisserie, BBQ, wing, meat only | Poultry Products | 51.10 mcg | 93% |
| 185 | Chicken, broilers or fryers, rotisserie, original seasoning, wing, meat only, cooked | Poultry Products | 51.10 mcg | 93% |
| 186 | Fish, halibut, raw, with skin (Alaska Native) | American Indian/Alaska Native Foods | 51.10 mcg | 93% |
| 187 | Pork, cured, ham with natural juices, slice, bone-in, separable lean only, heated, pan-broil | Pork Products | 51.00 mcg | 93% |
| 188 | Pork, cured, bacon, pre-sliced, cooked, pan-fried | Pork Products | 50.70 mcg | 92% |
| 189 | Mollusks, clam, mixed species, canned, drained solids | Finfish and Shellfish Products | 50.50 mcg | 92% |
| 190 | Canadian bacon, cooked, pan-fried | Pork Products | 50.40 mcg | 92% |
| 191 | Beef, variety meats and by-products, lungs, cooked, braised | Beef Products | 50.30 mcg | 91% |
| 192 | Fish, sablefish, smoked | Finfish and Shellfish Products | 50.20 mcg | 91% |
| 193 | Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted | Pork Products | 49.90 mcg | 91% |
| 194 | Pork, cured, ham with natural juices, rump, bone-in, separable lean only, heated, roasted | Pork Products | 49.90 mcg | 91% |
| 195 | Lamb, variety meats and by-products, spleen, cooked, braised | Lamb, Veal, and Game Products | 49.80 mcg | 91% |
| 196 | Emu, inside drums, cooked, broiled | Poultry Products | 49.60 mcg | 90% |
| 197 | Pork, fresh, variety meats and by-products, spleen, cooked, braised | Pork Products | 49.60 mcg | 90% |
| 198 | Crustaceans, shrimp, mixed species, cooked, moist heat (may contain additives to retain moisture) | Finfish and Shellfish Products | 49.50 mcg | 90% |
| 199 | Rolls, dinner, whole-wheat | Baked Products | 49.40 mcg | 90% |
| 200 | Turkey, whole, giblets, raw | Poultry Products | 49.30 mcg | 90% |
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