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 1–50 of 159 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Nuts, brazilnuts, raw | Nut and Seed Products | 280.40 mcg | 510% |
| 2 | Flaxseed, ground | Nut and Seed Products | 135.90 mcg | 247% |
| 3 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 80.40 mcg | 146% |
| 4 | Tuna, ahi or yellowfin, frozen, wild caught | Finfish and Shellfish Products | 76.52 mcg | 139% |
| 5 | Snapper, frozen, wild caught | Finfish and Shellfish Products | 71.43 mcg | 130% |
| 6 | Sea bass, Chilean, frozen, wild caught | Finfish and Shellfish Products | 69.37 mcg | 126% |
| 7 | Fish, tuna, light, canned in water, drained solids | Finfish and Shellfish Products | 67.80 mcg | 123% |
| 8 | Lobster, tail only, frozen, wild caught | Finfish and Shellfish Products | 63.13 mcg | 115% |
| 9 | Swordfish, frozen, wild caught | Finfish and Shellfish Products | 60.69 mcg | 110% |
| 10 | Snow crab, legs only, frozen | Finfish and Shellfish Products | 60.03 mcg | 109% |
| 11 | Eggs, Grade A, Large, egg yolk | Dairy and Egg Products | 55.80 mcg | 101% |
| 12 | Halibut, frozen, wild caught | Finfish and Shellfish Products | 53.68 mcg | 98% |
| 13 | Mahi mahi, frozen, wild caught | Finfish and Shellfish Products | 50.16 mcg | 91% |
| 14 | Anchovies, canned in olive oil, with salt, drained | Finfish and Shellfish Products | 48.15 mcg | 88% |
| 15 | Sesame butter, creamy | Nut and Seed Products | 46.48 mcg | 85% |
| 16 | Flour, soy, defatted | Legumes and Legume Products | 45.80 mcg | 83% |
| 17 | Crustaceans, crab, blue swimming, lump, pasteurized, refrigerated | Finfish and Shellfish Products | 45.79 mcg | 83% |
| 18 | Flour, semolina, fine | Cereal Grains and Pasta | 44.07 mcg | 80% |
| 19 | Flour, oat, whole grain | Cereal Grains and Pasta | 38.20 mcg | 69% |
| 20 | Cheese, parmesan, grated | Dairy and Egg Products | 35.00 mcg | 64% |
| 21 | Mustard, prepared, yellow | Spices and Herbs | 34.00 mcg | 62% |
| 22 | Flour, bread, white, enriched, unbleached | Cereal Grains and Pasta | 33.30 mcg | 61% |
| 23 | Nuts, macadamia nuts, raw | Nut and Seed Products | 32.62 mcg | 59% |
| 24 | Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised | Poultry Products | 31.90 mcg | 58% |
| 25 | Eggs, Grade A, Large, egg whole | Dairy and Egg Products | 31.10 mcg | 57% |
| 26 | Fish, salmon, sockeye, wild caught, raw | Finfish and Shellfish Products | 30.20 mcg | 55% |
| 27 | Cheese, swiss | Dairy and Egg Products | 30.10 mcg | 55% |
| 28 | Cheese, swiss | Dairy and Egg Products | 30.10 mcg | 55% |
| 29 | Flour, semolina, coarse and semi-coarse | Cereal Grains and Pasta | 29.79 mcg | 54% |
| 30 | Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 29.70 mcg | 54% |
| 31 | Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 29.70 mcg | 54% |
| 32 | Oats, whole grain, steel cut | Cereal Grains and Pasta | 29.04 mcg | 53% |
| 33 | Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles | Poultry Products | 28.40 mcg | 52% |
| 34 | Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles | Poultry Products | 28.40 mcg | 52% |
| 35 | Scallops, bay, Patagonian, frozen, wild caught | Finfish and Shellfish Products | 28.37 mcg | 52% |
| 36 | Cheese, cheddar | Dairy and Egg Products | 28.30 mcg | 51% |
| 37 | Chicken, broilers or fryers, drumstick, meat only, cooked, braised | Poultry Products | 27.90 mcg | 51% |
| 38 | Flour, coconut | Nut and Seed Products | 26.76 mcg | 49% |
| 39 | Cheese, mozzarella, low moisture, part-skim | Dairy and Egg Products | 26.70 mcg | 49% |
| 40 | Sausage, pork, chorizo, link or ground, cooked, pan-fried | Sausages and Luncheon Meats | 25.90 mcg | 47% |
| 41 | Fish, haddock, raw | Finfish and Shellfish Products | 25.90 mcg | 47% |
| 42 | Sausage, pork, chorizo, link or ground, cooked, pan-fried | Sausages and Luncheon Meats | 25.90 mcg | 47% |
| 43 | Bread, whole-wheat, commercially prepared | Baked Products | 25.80 mcg | 47% |
| 44 | Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted | Beef Products | 25.40 mcg | 46% |
| 45 | Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted | Beef Products | 25.40 mcg | 46% |
| 46 | Oats, whole grain, rolled, old fashioned | Cereal Grains and Pasta | 25.35 mcg | 46% |
| 47 | Flour, whole wheat, unenriched | Cereal Grains and Pasta | 23.60 mcg | 43% |
| 48 | Bread, white, commercially prepared | Baked Products | 23.20 mcg | 42% |
| 49 | Nuts, pistachio nuts, raw | Nut and Seed Products | 23.12 mcg | 42% |
| 50 | Millet, whole grain | Cereal Grains and Pasta | 23.10 mcg | 42% |
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