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 2001–2050 of 11,388 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2001 | Beef, rib, back ribs, bone-in, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 28.70 mcg | 52% | USDA_SR |
| 2002 | Zwieback | Baby Foods | 28.70 mcg | 52% | USDA_SR |
| 2003 | KFC, Fried Chicken, ORIGINAL RECIPE, Thigh, meat only, skin and breading removed | Fast Foods | 28.70 mcg | 52% | USDA_SR |
| 2004 | Beef, round, eye of round roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 28.70 mcg | 52% | USDA_SR |
| 2005 | Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 0" fat, select, cooked | Beef Products | 28.70 mcg | 52% | USDA_SR |
| 2006 | Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 0" fat, choice, cooked | Beef Products | 28.70 mcg | 52% | USDA_SR |
| 2007 | Beef, round, eye of round, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 28.70 mcg | 52% | USDA_SR |
| 2008 | Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, select, cooked, roasted | Beef Products | 28.70 mcg | 52% | USDA_SR |
| 2009 | Pork, cured, ham -- water added, slice, bone-in, separable lean and fat, heated, pan-broil | Pork Products | 28.70 mcg | 52% | USDA_SR |
| 2010 | Beef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, select, cooked, roasted | Beef Products | 28.70 mcg | 52% | USDA_SR |
| 2011 | Bagels, wheat | Baked Products | 28.70 mcg | 52% | USDA_SR |
| 2012 | Bagel, whole-wheat (multigrain) | Baked Products | 28.70 mcg | 52% | CNF |
| 2013 | Game meat, bison, chuck, shoulder clod roast, lean, raw | Lamb, Veal and Game | 28.70 mcg | 52% | CNF |
| 2014 | Bread, rice bran, gluten free | Baked Products | 28.70 mcg | 52% | CNF |
| 2015 | Chicken, stewing, light meat only, stewed | Poultry Products | 28.70 mcg | 52% | CNF |
| 2016 | Fish, ocean perch, Atlantic, raw | Finfish and Shellfish Products | 28.60 mcg | 52% | USDA_SR |
| 2017 | Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 28.60 mcg | 52% | USDA_SR |
| 2018 | Beef, rib, back ribs, bone-in, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 28.60 mcg | 52% | USDA_SR |
| 2019 | Bread, french or vienna (includes sourdough) | Baked Products | 28.60 mcg | 52% | USDA_SR |
| 2020 | Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 28.60 mcg | 52% | USDA_SR |
| 2021 | Beef, round, eye of round, roast, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 28.60 mcg | 52% | USDA_SR |
| 2022 | Turkey, whole, neck, meat only, raw | Poultry Products | 28.60 mcg | 52% | USDA_SR |
| 2023 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 28.60 mcg | 52% | USDA_SR |
| 2024 | Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled | Beef Products | 28.60 mcg | 52% | USDA_SR |
| 2025 | Pork, cured, shoulder, blade roll, separable lean and fat, roasted | Pork Products | 28.60 mcg | 52% | USDA_SR |
| 2026 | Pork, fresh, leg (ham), shank half, separable lean only, cooked, roasted | Pork Products | 28.60 mcg | 52% | USDA_SR |
| 2027 | Beef, hip, eye of round roast, boneless, lean, cooked, roasted | Beef Products | 28.60 mcg | 52% | CNF |
| 2028 | Bread, French or Vienna (also sourdough) | Baked Products | 28.60 mcg | 52% | CNF |
| 2029 | Fish, ocean perch, Atlantic, raw | Finfish and Shellfish Products | 28.60 mcg | 52% | CNF |
| 2030 | Pork, cured, ham, shoulder, cottage roll, lean and fat, roasted | Pork Products | 28.60 mcg | 52% | CNF |
| 2031 | Pork, leg, shank portion, lean, roasted | Pork Products | 28.60 mcg | 52% | CNF |
| 2032 | Turkey, all classes, neck, meat only, raw | Poultry Products | 28.60 mcg | 52% | CNF |
| 2033 | Tofu, fried, prepared with calcium sulfate | Legumes and Legume Products | 28.50 mcg | 52% | USDA_SR |
| 2034 | Cheese, cheddar (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 28.50 mcg | 52% | USDA_SR |
| 2035 | Lamb, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 28.50 mcg | 52% | USDA_SR |
| 2036 | Tofu, fried | Legumes and Legume Products | 28.50 mcg | 52% | USDA_SR |
| 2037 | Beef, rib, back ribs, bone-in, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 28.50 mcg | 52% | USDA_SR |
| 2038 | Bacon, turkey, microwaved | Sausages and Luncheon Meats | 28.50 mcg | 52% | USDA_SR |
| 2039 | Beef, rib eye roast, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 28.50 mcg | 52% | USDA_SR |
| 2040 | Beef, loin, top loin, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 28.50 mcg | 52% | USDA_SR |
| 2041 | Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 28.50 mcg | 52% | USDA_SR |
| 2042 | Noodles, chinese, chow mein | Cereal Grains and Pasta | 28.50 mcg | 52% | USDA_SR |
| 2043 | Pork, fresh, composite of trimmed leg, loin, shoulder, and spareribs, (includes cuts to be cured), separable lean and fat, raw | Pork Products | 28.50 mcg | 52% | USDA_SR |
| 2044 | Cereal, ready to eat, Kashi: GoLean Crunch, Kashi | Breakfast cereals | 28.50 mcg | 52% | CNF |
| 2045 | Tofu, fried (prepared with calcium sulphate) | Legumes and Legume Products | 28.50 mcg | 52% | CNF |
| 2046 | Tofu, fried | Legumes and Legume Products | 28.50 mcg | 52% | CNF |
| 2047 | Zwieback | Babyfoods | 28.50 mcg | 52% | CNF |
| 2048 | Beef, loin, strip loin roast, boneless, lean and fat, 3mm (1/8") trim, cooked, roasted | Beef Products | 28.50 mcg | 52% | CNF |
| 2049 | Deli-meat, chicken breast, oven-roasted, fat free, sliced | Sausages and Luncheon meats | 28.50 mcg | 52% | CNF |
| 2050 | Turkey bacon, cooked | Poultry Products | 28.50 mcg | 52% | CNF |
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