Foods high in Selenium

Selenium is a trace mineral. The amount in plant foods depends strongly on the soil they were grown in.

The Daily Value is 55 µg. The list ranks generic foods by selenium per 100 g, from USDA FoodData Central. Amounts per 100 g favor dry and concentrated foods, so the typical serving is shown too.

#	Food	Per 100 g	% DV	Per serving
1	Brazil nuts Nuts and seeds	1,920 µg	3,491%	2,554 µg 1 cup
2	Nuts, brazilnuts, dried, unblanched Nut and Seed Products	1,917 µg	3,485%	543 µg 1 oz (6 kernels)
3	Sea lion, Steller, liver (Alaska Native) American Indian/Alaska Native Foods	693 µg	1,260%	n/a
4	Nuts, mixed nuts, oil roasted, without peanuts, with salt added Nut and Seed Products	422 µg	766%	119 µg 1 oz
5	Pork, fresh, variety meats and by-products, kidneys, cooked, braised Pork Products	312 µg	566%	436 µg 1 cup
6	Nuts, brazilnuts, raw Nut and Seed Products	280 µg	509%	84 µg Reference amount (RACC)
7	Sea lion, Steller, kidney (Alaska Native) American Indian/Alaska Native Foods	274 µg	498%	n/a
8	Lamb, variety meats and by-products, kidneys, cooked, braised Lamb, Veal, and Game Products	219 µg	398%	558 µg 1 unit, cooked (yield from 1 lb raw meat)
9	Spices, mustard seed, ground Spices and Herbs	208 µg	378%	13.1 µg 1 tbsp
10	Smelt, dried (Alaska Native) American Indian/Alaska Native Foods	194 µg	353%	n/a
11	Egg, white, dried, stabilized, glucose reduced Dairy and Egg Products	192 µg	349%	13.4 µg 1 tbsp
12	Pork, fresh, variety meats and by-products, kidneys, raw Pork Products	190 µg	345%	443 µg 1 kidney
13	Beef, variety meats and by-products, kidneys, cooked, simmered Beef Products	168 µg	305%	143 µg 3 oz
14	Kidney Liver and organ meats	167 µg	304%	33.4 µg 1 oz yields
15	Egg, whole, dried Dairy and Egg Products	165 µg	299%	8.2 µg 1 tbsp
16	Mollusks, oyster, Pacific, cooked, moist heat Finfish and Shellfish Products	154 µg	280%	38.5 µg 1 medium
17	Fish, cod, Atlantic, dried and salted Finfish and Shellfish Products	148 µg	269%	41.9 µg 1 oz
18	Mixed nuts, unroasted Nuts and seeds	147 µg	267%	209 µg 1 cup
19	Turkey, young hen, skin only, cooked, roasted Poultry Products	144 µg	262%	44.7 µg 1 unit (yield from 1 lb ready-to-cook turkey)
20	Mixed nuts, without peanuts, unsalted Nuts and seeds	143 µg	260%	203 µg 1 cup
21	Mixed nuts, without peanuts, salted Nuts and seeds	142 µg	258%	202 µg 1 cup
22	Beef, variety meats and by-products, kidneys, raw Beef Products	141 µg	256%	40 µg 1 oz
23	Egg, yolk, dried Dairy and Egg Products	139 µg	253%	5.6 µg 1 tbsp
24	Nuts, mixed nuts, oil roasted, without peanuts, lightly salted Nut and Seed Products	139 µg	253%	39.4 µg 1 oz
25	Flaxseed, ground Nut and Seed Products	136 µg	247%	20.4 µg Reference amount (RACC)
26	Flax seeds Nuts and seeds	136 µg	247%	228 µg 1 cup
27	Egg substitute, powder Dairy and Egg Products	128 µg	232%	12.6 µg 0.35 oz
28	Lamb, variety meats and by-products, kidneys, raw Lamb, Veal, and Game Products	127 µg	231%	36 µg 1 oz
29	Egg, white, dried Dairy and Egg Products	125 µg	227%	35 µg 1 oz
30	Egg, white, dried, powder, stabilized, glucose reduced Dairy and Egg Products	125 µg	227%	8.8 µg 1 tbsp
31	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat Breakfast Cereals	123 µg	224%	18.5 µg 1 cup (1 NLEA serving)
32	Cereals ready-to-eat, wheat, puffed, fortified Breakfast Cereals	123 µg	224%	14.8 µg 1 cup
33	Sea lion, Steller, heart (Alaska Native) American Indian/Alaska Native Foods	122 µg	222%	n/a
34	Egg, whole, dried, stabilized, glucose reduced Dairy and Egg Products	121 µg	220%	6.1 µg 1 tbsp
35	Sea lion, Steller, meat with fat (Alaska Native) American Indian/Alaska Native Foods	119 µg	216%	n/a
36	Shrimp, dried Shellfish	119 µg	216%	161 µg 1 cup
37	Egg, white, dried, flakes, stabilized, glucose reduced Dairy and Egg Products	117 µg	212%	33.1 µg 1 oz
38	Lamb, variety meats and by-products, liver, cooked, pan-fried Lamb, Veal, and Game Products	116 µg	211%	374 µg 1 unit, cooked (yield from 1 lb raw meat)
39	Fish, whitefish, dried (Alaska Native) American Indian/Alaska Native Foods	113 µg	205%	n/a
40	Fish, tuna, cooked Fish	112 µg	204%	22.4 µg 1 oz yields
41	Sea lion, Steller, meat (Alaska Native) American Indian/Alaska Native Foods	112 µg	203%	n/a
42	Lamb, variety meats and by-products, liver, cooked, braised Lamb, Veal, and Game Products	111 µg	203%	374 µg 1 unit, cooked (yield from 1 lb raw meat)
43	Fish, tuna, yellowfin, fresh, cooked, dry heat Finfish and Shellfish Products	108 µg	197%	92 µg 3 oz
44	Beef, New Zealand, imported, variety meats and by-products, kidney, cooked, boiled Beef Products	105 µg	191%	89.4 µg 3 oz
45	Steelhead trout, dried, flesh (Shoshone Bannock) American Indian/Alaska Native Foods	105 µg	191%	n/a
46	Lamb, New Zealand, imported, kidney, cooked, soaked and fried Lamb, Veal, and Game Products	105 µg	191%	89.3 µg 3 oz
47	Seeds, sunflower seed butter, without salt Nut and Seed Products	104 µg	190%	16.7 µg 1 tbsp
48	Seeds, sunflower seed butter, with salt added Nut and Seed Products	104 µg	190%	16.7 µg 1 tbsp
49	Chicken, broilers or fryers, giblets, cooked, fried Poultry Products	104 µg	189%	151 µg 1 cup, chopped or diced
50	Fish, salmon, chum, dried (Alaska Native) American Indian/Alaska Native Foods	104 µg	189%	n/a
51	Beef, New Zealand, imported, variety meats and by-products, kidney, raw Beef Products	103 µg	188%	117 µg 4 oz
52	Whale, beluga, meat, dried (Alaska Native) American Indian/Alaska Native Foods	103 µg	187%	46.4 µg 1 strip
53	Turkey, all classes, liver, cooked, simmered Poultry Products	102 µg	186%	54.2 µg 1 liver cooked
54	Chicken, roasting, giblets, cooked, simmered Poultry Products	100 µg	182%	145 µg 1 cup, chopped or diced
55	Veal, variety meats and by-products, kidneys, cooked, braised Lamb, Veal, and Game Products	100 µg	182%	184 µg 1 unit, cooked (yield from 1 lb raw meat)
56	Chicken, capons, giblets, cooked, simmered Poultry Products	95 µg	173%	138 µg 1 cup, chopped or diced
57	Lamb, New Zealand, imported, kidney, raw Lamb, Veal, and Game Products	93.6 µg	170%	106 µg 4 oz
58	Fish, whitefish, eggs (Alaska Native) American Indian/Alaska Native Foods	92.8 µg	169%	n/a
59	Beef, variety meats and by-products, spleen, cooked, braised Beef Products	91.4 µg	166%	282 µg 1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse)
60	Seal, bearded (Oogruk), meat, dried, in oil (Alaska Native) American Indian/Alaska Native Foods	90.8 µg	165%	n/a
61	Fish, tuna, fresh, yellowfin, raw Finfish and Shellfish Products	90.6 µg	165%	25.7 µg 1 oz, boneless
62	Fish, tuna, raw Fish	90.6 µg	165%	122 µg 1 cup
63	Chicken, stewing, giblets, cooked, simmered Poultry Products	90.4 µg	164%	131 µg 1 cup, chopped or diced
64	Mollusks, cuttlefish, mixed species, cooked, moist heat Finfish and Shellfish Products	89.6 µg	163%	76.2 µg 3 oz
65	Mollusks, octopus, common, cooked, moist heat Finfish and Shellfish Products	89.6 µg	163%	76.2 µg 3 oz
66	Mollusks, whelk, unspecified, cooked, moist heat Finfish and Shellfish Products	89.6 µg	163%	76.2 µg 3 oz
67	Mollusks, mussel, blue, cooked, moist heat Finfish and Shellfish Products	89.6 µg	163%	76.2 µg 3 oz
68	Wheat, durum Cereal Grains and Pasta	89.4 µg	163%	172 µg 1 cup
69	Semolina, enriched Cereal Grains and Pasta	89.4 µg	163%	149 µg 1 cup
70	Fish, roughy, orange, cooked, dry heat Finfish and Shellfish Products	88.3 µg	161%	75.1 µg 3 oz
71	Cereals ready-to-eat, UNCLE SAM CEREAL Breakfast Cereals	88.3 µg	161%	48.6 µg 0.75 cup (1 NLEA serving)
72	Chicken, liver, all classes, cooked, pan-fried Poultry Products	88.2 µg	160%	38.8 µg 1 liver
73	Nutritional powder mix, high protein, NFS Protein and nutritional powders	87.5 µg	159%	36.8 µg 1 packet D.E.L.T.A
74	Beverages, nutritional shake mix, high protein, powder Beverages	87.5 µg	159%	8.8 µg 1 tbsp
75	Nutritional powder mix, high protein (Herbalife) Protein and nutritional powders	87.5 µg	159%	10.9 µg 1 scoop
76	Lamb, variety meats and by-products, liver, raw Lamb, Veal, and Game Products	82.4 µg	150%	23.4 µg 1 oz
77	Chicken, liver, all classes, cooked, simmered Poultry Products	82.4 µg	150%	36.3 µg 1 liver
78	Wheat, khorasan, uncooked Cereal Grains and Pasta	81.5 µg	148%	152 µg 1 cup
79	Veal, variety meats and by-products, spleen, cooked, braised Lamb, Veal, and Game Products	81.2 µg	148%	280 µg 1 unit, cooked (yield from 1 lb raw meat)
80	Lobster Shellfish	80.5 µg	146%	109 µg 1 cup
81	Tuna, light, canned in water, drained Finfish and Shellfish Products	80.4 µg	146%	133 µg 1 can
82	Seeds, sunflower seed kernels, dry roasted, with salt added Nut and Seed Products	80.4 µg	146%	102 µg 1 cup
83	Veal, variety meats and by-products, kidneys, raw Lamb, Veal, and Game Products	80 µg	145%	22.7 µg 1 oz
84	Sunflower seeds, plain, unsalted Nuts and seeds	79.3 µg	144%	11.9 µg 1 oz, in shell, yields
85	Seeds, sunflower seed kernels, dry roasted, without salt Nut and Seed Products	79.3 µg	144%	22.5 µg 1 oz
86	Sunflower seeds, NFS Nuts and seeds	79.3 µg	144%	11.9 µg 1 oz, in shell, yields
87	Seeds, sunflower seed kernels from shell, dry roasted, with salt added Nut and Seed Products	79.3 µg	144%	22.5 µg 1 oz
88	Wheat germ, crude Cereal Grains and Pasta	79.2 µg	144%	91.1 µg 1 cup
89	Noodles, egg, dry, unenriched Cereal Grains and Pasta	78.8 µg	143%	29.9 µg 1 cup
90	Noodles, egg, dry, enriched Cereal Grains and Pasta	78.8 µg	143%	29.9 µg 1 cup
91	Sunflower seeds, plain, salted Nuts and seeds	78.4 µg	143%	11.8 µg 1 oz, in shell, yields
92	Seeds, sunflower seed kernels, oil roasted, without salt Nut and Seed Products	78.2 µg	142%	22.2 µg 1 oz
93	Seeds, sunflower seed kernels, oil roasted, with salt added Nut and Seed Products	78.2 µg	142%	22.2 µg 1 oz
94	Wheat bran, crude Cereal Grains and Pasta	77.6 µg	141%	45 µg 1 cup
95	Wheat bran Not included in a food category	77.6 µg	141%	46.6 µg 1 cup
96	Pasta, whole-wheat, dry Cereal Grains and Pasta	77.6 µg	141%	49.7 µg 1 cup shells
97	Mollusks, oyster, eastern, farmed, cooked, dry heat Finfish and Shellfish Products	77.5 µg	141%	45.7 µg 6 medium
98	Mollusks, oyster, Pacific, raw Finfish and Shellfish Products	77 µg	140%	38.5 µg 1 medium
99	Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry Cereal Grains and Pasta	76.8 µg	140%	49.2 µg 1 cup shells
100	Tuna, ahi or yellowfin, frozen, wild caught Finfish and Shellfish Products	76.5 µg	139%	n/a

General information, not a recommendation to eat any food in particular amounts. Supplements and fortified foods are not covered.