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 351–400 of 4,739 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 351 | Pork, pancreas, raw | Pork Products | 40.80 mcg | 74% |
| 352 | Pork, loin, centre cut (centre chop), bone-in, lean and fat, pan-fried | Pork Products | 40.80 mcg | 74% |
| 353 | Crustaceans, crab, blue, crab cakes, homemade | Finfish and Shellfish Products | 40.70 mcg | 74% |
| 354 | Beverage, whey protein isolate, powder | Beverages | 40.70 mcg | 74% |
| 355 | Bread, oat (includes oatmeal and oat bran), commercial, toasted | Baked Products | 40.60 mcg | 74% |
| 356 | Fish, sardine, pacific, canned in tomato sauce, drained with bones | Finfish and Shellfish Products | 40.60 mcg | 74% |
| 357 | Fish, mackerel, spanish (atlantic), baked or broiled | Finfish and Shellfish Products | 40.60 mcg | 74% |
| 358 | Spices, curry powder | Spices and Herbs | 40.30 mcg | 73% |
| 359 | Fish, roe, mixed species, raw | Finfish and Shellfish Products | 40.30 mcg | 73% |
| 360 | Pork, loin, rib steak (rib end), boneless, lean and fat, roasted | Pork Products | 40.30 mcg | 73% |
| 361 | English muffin, whole wheat | Baked Products | 40.30 mcg | 73% |
| 362 | Pork, loin, rib roast, boneless, lean and fat, roasted | Pork Products | 40.30 mcg | 73% |
| 363 | Cracker, cheese, whole-grain | Baked Products | 40.30 mcg | 73% |
| 364 | Mollusks, conch, baked or broiled | Finfish and Shellfish Products | 40.30 mcg | 73% |
| 365 | Pork, variety meats and by-products, stomach, cooked, simmered | Pork Products | 40.30 mcg | 73% |
| 366 | Chicken, broiler, wing, meat and skin, cooked, rotisserie, with seasoning | Poultry Products | 40.20 mcg | 73% |
| 367 | Pork, loin, rib chop (rib end), bone-in, lean and fat, roasted | Pork Products | 40.20 mcg | 73% |
| 368 | Chicken, broiler, back, meat and skin, cooked, rotisserie, with seasoning | Poultry Products | 40.10 mcg | 73% |
| 369 | Duck, wild, native, cooked | Poultry Products | 40.00 mcg | 73% |
| 370 | Fish, burbot (loche), native, liver, raw | Finfish and Shellfish Products | 40.00 mcg | 73% |
| 371 | Crustaceans, crab, alaska king, boiled or steamed | Finfish and Shellfish Products | 40.00 mcg | 73% |
| 372 | Bread, whole grain (whole-wheat) +seeds (flax, sunflower), commercial | Baked Products | 39.80 mcg | 72% |
| 373 | Wheat, vital wheat gluten | Cereals, Grains and Pasta | 39.70 mcg | 72% |
| 374 | Beef, liver, raw | Beef Products | 39.70 mcg | 72% |
| 375 | Fish, salmon, pink, canned, drained solids, without skin and bones | Finfish and Shellfish Products | 39.60 mcg | 72% |
| 376 | Fish, salmon, pink, canned, drained solids with bone | Finfish and Shellfish Products | 39.50 mcg | 72% |
| 377 | Mollusks, oyster, eastern (blue point), wild, boiled or steamed | Finfish and Shellfish Products | 39.50 mcg | 72% |
| 378 | Sweets, gelatin, dry powder, unsweetened | Sweets | 39.50 mcg | 72% |
| 379 | Pork, shoulder, blade portion, bone-in, lean, broiled | Pork Products | 39.30 mcg | 71% |
| 380 | Fast foods, sandwiches and burgers, submarine sandwich on white bread, with tuna salad, lettuce and tomatoes | Fast Foods | 39.20 mcg | 71% |
| 381 | Chicken, broiler, breast, meat, cooked, rotisserie, with seasoning | Poultry Products | 39.10 mcg | 71% |
| 382 | Roll (kaiser), hard | Baked Products | 39.10 mcg | 71% |
| 383 | Veal, pancreas, braised | Lamb, Veal and Game | 39.10 mcg | 71% |
| 384 | Beef, heart, simmered | Beef Products | 38.90 mcg | 71% |
| 385 | Fast foods, entree, chicken, breaded and fried, wing, meat only, skin and breading removed | Fast Foods | 38.90 mcg | 71% |
| 386 | Beef, loin, top sirloin roast, boneless, lean, cooked, roasted | Beef Products | 38.90 mcg | 71% |
| 387 | Fish, croaker, atlantic, breaded and fried | Finfish and Shellfish Products | 38.80 mcg | 71% |
| 388 | Pork, loin, rib chop (rib end), bone-in, lean, pan-fried | Pork Products | 38.70 mcg | 70% |
| 389 | Cracker, melba toast, rye (includes pumpernickel) | Baked Products | 38.70 mcg | 70% |
| 390 | Bread, whole wheat, homemade (2/3 whole wheat flour) | Baked Products | 38.60 mcg | 70% |
| 391 | Pork, shoulder, picnic (arm), lean, roasted | Pork Products | 38.50 mcg | 70% |
| 392 | Game meat, rabbit, domestic, composite cuts, stewed | Lamb, Veal and Game | 38.50 mcg | 70% |
| 393 | Game meat, rabbit, domestic, composite cuts, roasted | Lamb, Veal and Game | 38.50 mcg | 70% |
| 394 | Pork, loin, rib chop (rib end), bone-in, lean, raw | Pork Products | 38.30 mcg | 70% |
| 395 | Beef, hip, outside (bottom) round steak, boneless, lean, cooked, braised | Beef Products | 38.30 mcg | 70% |
| 396 | Turkey, drumstick, smoked, cooked, with skin, bone removed | Poultry Products | 38.30 mcg | 70% |
| 397 | Chicken, broiler, drumstick, meat, cooked, rotisserie, with seasoning | Poultry Products | 38.20 mcg | 69% |
| 398 | Fish, snapper, mixed species, raw | Finfish and Shellfish Products | 38.20 mcg | 69% |
| 399 | Pork, loin, tenderloin, lean, roasted | Pork Products | 38.20 mcg | 69% |
| 400 | Fish, salmon, chinook (spring), smoked, lox | Finfish and Shellfish Products | 38.10 mcg | 69% |
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