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 301–350 of 6,487 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 301 | Pork, fresh, loin, whole, separable lean and fat, cooked, braised | Pork Products | 45.30 mcg | 82% |
| 302 | Oat bran, raw | Cereal Grains and Pasta | 45.20 mcg | 82% |
| 303 | Pork, fresh, loin, center loin (roasts), bone-in, separable lean only, cooked, roasted | Pork Products | 45.20 mcg | 82% |
| 304 | Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean only, cooked, braised | Pork Products | 45.00 mcg | 82% |
| 305 | Mollusks, squid, mixed species, raw | Finfish and Shellfish Products | 44.80 mcg | 81% |
| 306 | Mollusks, octopus, common, raw | Finfish and Shellfish Products | 44.80 mcg | 81% |
| 307 | Mollusks, mussel, blue, raw | Finfish and Shellfish Products | 44.80 mcg | 81% |
| 308 | Mollusks, cuttlefish, mixed species, raw | Finfish and Shellfish Products | 44.80 mcg | 81% |
| 309 | Mollusks, abalone, mixed species, raw | Finfish and Shellfish Products | 44.80 mcg | 81% |
| 310 | Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 44.80 mcg | 81% |
| 311 | Mollusks, whelk, unspecified, raw | Finfish and Shellfish Products | 44.80 mcg | 81% |
| 312 | Fish, salmon, red, (sockeye), canned, smoked (Alaska Native) | American Indian/Alaska Native Foods | 44.80 mcg | 81% |
| 313 | Pork, fresh, loin, country-style ribs, separable lean and fat, boneless, cooked, broiled | Pork Products | 44.70 mcg | 81% |
| 314 | Pork, fresh, loin, sirloin (roasts), boneless, separable lean and fat, cooked, roasted | Pork Products | 44.70 mcg | 81% |
| 315 | Pork, fresh, blade, (chops), boneless, separable lean and fat, cooked, broiled | Pork Products | 44.60 mcg | 81% |
| 316 | Pork, cured, ham with natural juices, shank, bone-in, separable lean and fat, heated, roasted | Pork Products | 44.50 mcg | 81% |
| 317 | Crustaceans, crab, queen, cooked, moist heat | Finfish and Shellfish Products | 44.40 mcg | 81% |
| 318 | Pork, fresh, loin, sirloin (roasts), bone-in, separable lean and fat, cooked, roasted | Pork Products | 44.40 mcg | 81% |
| 319 | Beef, chuck, shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 44.30 mcg | 81% |
| 320 | Beef, variety meats and by-products, lungs, raw | Beef Products | 44.30 mcg | 81% |
| 321 | Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, braised | Pork Products | 44.30 mcg | 81% |
| 322 | Pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked | Pork Products | 44.20 mcg | 80% |
| 323 | Fish, mackerel, Atlantic, raw | Finfish and Shellfish Products | 44.10 mcg | 80% |
| 324 | Fish, pollock, Alaska, cooked, dry heat (may contain additives to retain moisture) | Finfish and Shellfish Products | 44.10 mcg | 80% |
| 325 | Turkey, all classes, gizzard, cooked, simmered | Poultry Products | 44.10 mcg | 80% |
| 326 | Pork, fresh, loin, sirloin (chops), bone-in, separable lean and fat, cooked, braised | Pork Products | 44.10 mcg | 80% |
| 327 | Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, braised | Pork Products | 44.10 mcg | 80% |
| 328 | Bread, pita, whole-wheat | Baked Products | 44.00 mcg | 80% |
| 329 | Pate, goose liver, smoked, canned | Sausages and Luncheon Meats | 44.00 mcg | 80% |
| 330 | Pate de foie gras, canned (goose liver pate), smoked | Poultry Products | 44.00 mcg | 80% |
| 331 | Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, broiled | Pork Products | 44.00 mcg | 80% |
| 332 | Pork, fresh, loin, country-style ribs, separable lean and fat, boneless, cooked, roasted | Pork Products | 43.80 mcg | 80% |
| 333 | Pork, fresh, loin, blade (roasts), boneless, separable lean and fat, cooked, roasted | Pork Products | 43.70 mcg | 79% |
| 334 | Pork, cured, ham with natural juices, slice, bone-in, separable lean and fat, unheated | Pork Products | 43.70 mcg | 79% |
| 335 | Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, pan-fried | Pork Products | 43.70 mcg | 79% |
| 336 | Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 43.60 mcg | 79% |
| 337 | Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, broiled | Pork Products | 43.60 mcg | 79% |
| 338 | Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, broiled | Pork Products | 43.60 mcg | 79% |
| 339 | Emu, top loin, cooked, broiled | Poultry Products | 43.50 mcg | 79% |
| 340 | Emu, ground, cooked, pan-broiled | Poultry Products | 43.50 mcg | 79% |
| 341 | Pork, ground, 84% lean / 16% fat, cooked, pan-broiled | Pork Products | 43.50 mcg | 79% |
| 342 | Fungi, Cloud ears, dried | Vegetables and Vegetable Products | 43.40 mcg | 79% |
| 343 | Pork, cured, ham and water product, rump, bone-in, separable lean only, heated, roasted | Pork Products | 43.40 mcg | 79% |
| 344 | Fish, salmon, chum, canned, drained solids with bone | Finfish and Shellfish Products | 43.30 mcg | 79% |
| 345 | Fish, salmon, chum, canned, without salt, drained solids with bone | Finfish and Shellfish Products | 43.30 mcg | 79% |
| 346 | Beef, round, bottom round, steak, separable lean only, trimmed to 1/8" fat, select, cooked, braised | Beef Products | 43.30 mcg | 79% |
| 347 | Parmesan cheese topping, fat free | Dairy and Egg Products | 43.30 mcg | 79% |
| 348 | Beef, round, bottom round, steak, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 43.30 mcg | 79% |
| 349 | Pasta mix, classic beef, unprepared | Meals, Entrees, and Side Dishes | 43.20 mcg | 79% |
| 350 | Pork, fresh, loin, center rib (roasts), boneless, separable lean only, cooked, roasted | Pork Products | 43.20 mcg | 79% |
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