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 201–250 of 6,487 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Pork, ground, 96% lean / 4% fat, cooked, pan-broiled | Pork Products | 49.10 mcg | 89% |
| 202 | Fish, snapper, mixed species, cooked, dry heat | Finfish and Shellfish Products | 49.00 mcg | 89% |
| 203 | Pork, cured, ham with natural juices, shank, bone-in, separable lean only, heated, roasted | Pork Products | 48.70 mcg | 89% |
| 204 | Cereals ready-to-eat, POST, GOLDEN CRISP | Breakfast Cereals | 48.60 mcg | 88% |
| 205 | Pork, fresh, loin, country-style ribs, separable lean only, cooked, braised | Pork Products | 48.60 mcg | 88% |
| 206 | Beef, variety meats and by-products, pancreas, cooked, braised | Beef Products | 48.50 mcg | 88% |
| 207 | Pork, fresh, loin, country-style ribs, separable lean only, boneless, cooked, roasted | Pork Products | 48.50 mcg | 88% |
| 208 | Fast foods, fish sandwich, with tartar sauce and cheese | Fast Foods | 48.40 mcg | 88% |
| 209 | Chicken, broilers or fryers, rotisserie, original seasoning, back, meat only, cooked | Poultry Products | 48.30 mcg | 88% |
| 210 | Pork, cured, ham with natural juices, slice, bone-in, separable lean and fat, heated, pan-broil | Pork Products | 48.20 mcg | 88% |
| 211 | Pork, fresh, loin, whole, separable lean only, cooked, broiled | Pork Products | 48.20 mcg | 88% |
| 212 | Pork, fresh, loin, whole, separable lean only, cooked, braised | Pork Products | 48.20 mcg | 88% |
| 213 | Bread, stuffing, dry mix | Baked Products | 48.00 mcg | 87% |
| 214 | Pork, fresh, loin, top loin (chops), boneless, separable lean only, with added solution, raw | Pork Products | 47.90 mcg | 87% |
| 215 | Cereals ready-to-eat, POST, GRAPE-NUTS Flakes | Breakfast Cereals | 47.80 mcg | 87% |
| 216 | Pork, fresh, loin, center loin (chops), boneless, separable lean and fat, cooked, pan-broiled | Pork Products | 47.80 mcg | 87% |
| 217 | Pork, fresh, loin, tenderloin, separable lean and fat, cooked, broiled | Pork Products | 47.70 mcg | 87% |
| 218 | Crustaceans, crab, dungeness, cooked, moist heat | Finfish and Shellfish Products | 47.60 mcg | 87% |
| 219 | Pork, fresh, loin, country-style ribs, separable lean only, bone-in, cooked, roasted | Pork Products | 47.60 mcg | 87% |
| 220 | Macaroni and cheese dinner with dry sauce mix, boxed, uncooked | Meals, Entrees, and Side Dishes | 47.50 mcg | 86% |
| 221 | Crustaceans, shrimp, mixed species, canned | Finfish and Shellfish Products | 47.50 mcg | 86% |
| 222 | Macaroni or noodles with cheese, microwaveable, unprepared | Meals, Entrees, and Side Dishes | 47.50 mcg | 86% |
| 223 | Pork, fresh, loin, country-style ribs, separable lean only, boneless, cooked, broiled | Pork Products | 47.40 mcg | 86% |
| 224 | Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, braised | Pork Products | 47.40 mcg | 86% |
| 225 | Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, braised | Pork Products | 47.40 mcg | 86% |
| 226 | Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, broiled | Pork Products | 47.30 mcg | 86% |
| 227 | Pork, fresh, loin, blade (chops), boneless, separable lean only, boneless, cooked, broiled | Pork Products | 47.20 mcg | 86% |
| 228 | Cereals ready-to-eat, RALSTON TASTEEOS | Breakfast Cereals | 47.00 mcg | 85% |
| 229 | Lamb, variety meats and by-products, heart, cooked, braised | Lamb, Veal, and Game Products | 47.00 mcg | 85% |
| 230 | Pork, fresh, loin, center loin (chops), boneless, separable lean only, raw | Pork Products | 46.90 mcg | 85% |
| 231 | Fish, smelt, rainbow, cooked, dry heat | Finfish and Shellfish Products | 46.80 mcg | 85% |
| 232 | Fish, mullet, striped, cooked, dry heat | Finfish and Shellfish Products | 46.80 mcg | 85% |
| 233 | Fish, herring, Atlantic, cooked, dry heat | Finfish and Shellfish Products | 46.80 mcg | 85% |
| 234 | Fish, yellowtail, mixed species, cooked, dry heat | Finfish and Shellfish Products | 46.80 mcg | 85% |
| 235 | Fish, wolffish, Atlantic, cooked, dry heat | Finfish and Shellfish Products | 46.80 mcg | 85% |
| 236 | Fish, turbot, european, cooked, dry heat | Finfish and Shellfish Products | 46.80 mcg | 85% |
| 237 | Fish, spot, cooked, dry heat | Finfish and Shellfish Products | 46.80 mcg | 85% |
| 238 | Fish, shad, american, cooked, dry heat | Finfish and Shellfish Products | 46.80 mcg | 85% |
| 239 | Fish, seatrout, mixed species, cooked, dry heat | Finfish and Shellfish Products | 46.80 mcg | 85% |
| 240 | Fish, scup, cooked, dry heat | Finfish and Shellfish Products | 46.80 mcg | 85% |
| 241 | Fish, sablefish, cooked, dry heat | Finfish and Shellfish Products | 46.80 mcg | 85% |
| 242 | Fish, pout, ocean, cooked, dry heat | Finfish and Shellfish Products | 46.80 mcg | 85% |
| 243 | Fish, pollock, Atlantic, cooked, dry heat | Finfish and Shellfish Products | 46.80 mcg | 85% |
| 244 | Fish, mackerel, king, cooked, dry heat | Finfish and Shellfish Products | 46.80 mcg | 85% |
| 245 | Fish, lingcod, cooked, dry heat | Finfish and Shellfish Products | 46.80 mcg | 85% |
| 246 | Fish, ling, cooked, dry heat | Finfish and Shellfish Products | 46.80 mcg | 85% |
| 247 | Fish, herring, Pacific, cooked, dry heat | Finfish and Shellfish Products | 46.80 mcg | 85% |
| 248 | Fish, halibut, greenland, cooked, dry heat | Finfish and Shellfish Products | 46.80 mcg | 85% |
| 249 | Fish, butterfish, cooked, dry heat | Finfish and Shellfish Products | 46.80 mcg | 85% |
| 250 | Fish, bluefish, cooked, dry heat | Finfish and Shellfish Products | 46.80 mcg | 85% |
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