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 6,487 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Nuts, brazilnuts, dried, unblanched | Nut and Seed Products | 1917.00 mcg | 3485% |
| 2 | Sea lion, Steller, liver (Alaska Native) | American Indian/Alaska Native Foods | 693.00 mcg | 1260% |
| 3 | Nuts, mixed nuts, oil roasted, without peanuts, with salt added | Nut and Seed Products | 421.50 mcg | 766% |
| 4 | Pork, fresh, variety meats and by-products, kidneys, cooked, braised | Pork Products | 311.50 mcg | 566% |
| 5 | Sea lion, Steller, kidney (Alaska Native) | American Indian/Alaska Native Foods | 274.00 mcg | 498% |
| 6 | Lamb, variety meats and by-products, kidneys, cooked, braised | Lamb, Veal, and Game Products | 218.80 mcg | 398% |
| 7 | Spices, mustard seed, ground | Spices and Herbs | 208.10 mcg | 378% |
| 8 | Smelt, dried (Alaska Native) | American Indian/Alaska Native Foods | 194.00 mcg | 353% |
| 9 | Egg, white, dried, stabilized, glucose reduced | Dairy and Egg Products | 192.00 mcg | 349% |
| 10 | Pork, fresh, variety meats and by-products, kidneys, raw | Pork Products | 190.00 mcg | 345% |
| 11 | Beef, variety meats and by-products, kidneys, cooked, simmered | Beef Products | 168.00 mcg | 305% |
| 12 | Egg, whole, dried | Dairy and Egg Products | 164.70 mcg | 299% |
| 13 | Mollusks, oyster, Pacific, cooked, moist heat | Finfish and Shellfish Products | 154.00 mcg | 280% |
| 14 | Fish, cod, Atlantic, dried and salted | Finfish and Shellfish Products | 147.80 mcg | 269% |
| 15 | Turkey, young hen, skin only, cooked, roasted | Poultry Products | 144.10 mcg | 262% |
| 16 | Beef, variety meats and by-products, kidneys, raw | Beef Products | 141.00 mcg | 256% |
| 17 | Egg, yolk, dried | Dairy and Egg Products | 139.30 mcg | 253% |
| 18 | Nuts, mixed nuts, oil roasted, without peanuts, lightly salted | Nut and Seed Products | 139.10 mcg | 253% |
| 19 | Egg substitute, powder | Dairy and Egg Products | 127.70 mcg | 232% |
| 20 | Lamb, variety meats and by-products, kidneys, raw | Lamb, Veal, and Game Products | 126.90 mcg | 231% |
| 21 | Egg, white, dried, powder, stabilized, glucose reduced | Dairy and Egg Products | 125.10 mcg | 227% |
| 22 | Egg, white, dried | Dairy and Egg Products | 125.10 mcg | 227% |
| 23 | Cereals ready-to-eat, wheat, puffed, fortified | Breakfast Cereals | 123.10 mcg | 224% |
| 24 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat | Breakfast Cereals | 123.10 mcg | 224% |
| 25 | Sea lion, Steller, heart (Alaska Native) | American Indian/Alaska Native Foods | 122.00 mcg | 222% |
| 26 | Egg, whole, dried, stabilized, glucose reduced | Dairy and Egg Products | 121.10 mcg | 220% |
| 27 | Sea lion, Steller, meat with fat (Alaska Native) | American Indian/Alaska Native Foods | 119.00 mcg | 216% |
| 28 | Egg, white, dried, flakes, stabilized, glucose reduced | Dairy and Egg Products | 116.80 mcg | 212% |
| 29 | Lamb, variety meats and by-products, liver, cooked, pan-fried | Lamb, Veal, and Game Products | 116.10 mcg | 211% |
| 30 | Fish, whitefish, dried (Alaska Native) | American Indian/Alaska Native Foods | 113.00 mcg | 205% |
| 31 | Sea lion, Steller, meat (Alaska Native) | American Indian/Alaska Native Foods | 111.80 mcg | 203% |
| 32 | Lamb, variety meats and by-products, liver, cooked, braised | Lamb, Veal, and Game Products | 111.40 mcg | 203% |
| 33 | Fish, tuna, yellowfin, fresh, cooked, dry heat | Finfish and Shellfish Products | 108.20 mcg | 197% |
| 34 | Beef, New Zealand, imported, variety meats and by-products, kidney, cooked, boiled | Beef Products | 105.20 mcg | 191% |
| 35 | Lamb, New Zealand, imported, kidney, cooked, soaked and fried | Lamb, Veal, and Game Products | 105.00 mcg | 191% |
| 36 | Steelhead trout, dried, flesh (Shoshone Bannock) | American Indian/Alaska Native Foods | 105.00 mcg | 191% |
| 37 | Seeds, sunflower seed butter, without salt | Nut and Seed Products | 104.40 mcg | 190% |
| 38 | Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program) | Nut and Seed Products | 104.40 mcg | 190% |
| 39 | Chicken, broilers or fryers, giblets, cooked, fried | Poultry Products | 104.20 mcg | 189% |
| 40 | Fish, salmon, chum, dried (Alaska Native) | American Indian/Alaska Native Foods | 103.80 mcg | 189% |
| 41 | Beef, New Zealand, imported, variety meats and by-products, kidney, raw | Beef Products | 103.30 mcg | 188% |
| 42 | Whale, beluga, meat, dried (Alaska Native) | American Indian/Alaska Native Foods | 103.00 mcg | 187% |
| 43 | Turkey, all classes, liver, cooked, simmered | Poultry Products | 102.30 mcg | 186% |
| 44 | Chicken, roasting, giblets, cooked, simmered | Poultry Products | 100.10 mcg | 182% |
| 45 | Veal, variety meats and by-products, kidneys, cooked, braised | Lamb, Veal, and Game Products | 100.00 mcg | 182% |
| 46 | Chicken, capons, giblets, cooked, simmered | Poultry Products | 95.00 mcg | 173% |
| 47 | Lamb, New Zealand, imported, kidney, raw | Lamb, Veal, and Game Products | 93.60 mcg | 170% |
| 48 | Fish, whitefish, eggs (Alaska Native) | American Indian/Alaska Native Foods | 92.80 mcg | 169% |
| 49 | Beef, variety meats and by-products, spleen, cooked, braised | Beef Products | 91.40 mcg | 166% |
| 50 | Seal, bearded (Oogruk), meat, dried, in oil (Alaska Native) | American Indian/Alaska Native Foods | 90.80 mcg | 165% |
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