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Top 10 Foods Highest in Selenium


Selenium is required by the body for proper functioning of the thyroid gland, and may help protect against free radical damage and cancer. A deficiency in selenium can lead to pain in the muscles and joints, unhealthy hair, and white spots on the fingernails. In long term cases it may even lead to Hashimoto's disease, a condition in which the body's own immune system attacks the thyroid. An excess of selenium can lead to bad breath, diarrhea, and even hair loss. The current DV for Selenium is 70μg (micrograms), below is list of selenium rich foods. It is important to note that the amount of selenium in any product varies greatly by the amount of selenium in the soil in which it was produced/grown/raised. Be sure to check individual labels, and if you have a deficiency in selenium, get tested after changing your diet to be sure you are eating adequate amounts.

#1: Nuts (Brazil Nuts)
Nuts, especially Brazil nuts, are a great source of selenium. Brazil nuts, which are also rich in magnesium, provide the most selenium with 1917μg (2739% DV) per 100 gram serving, 2550μg (3642% DV) per cup, and 96μg (137% DV) in a single kernel or nut. Mixed nuts by contrast provide about half as much selenium with 422μg (77% DV) per 100 gram serving, 607μg (111% DV) per cup, and 118μg (169% DV) per ounce.
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#2: Shellfish (Oysters, Mussels, Whelk)
In addition to selenium oysters and shellfish are also a great source of iron, zinc, copper, and vitamin B12. Pacific oysters provide the most selenium with 154μg (220% DV) per 100 gram serving, or 131μg (52% DV) per ounce, and 38.5μg (55% DV) per oyster. Other shellfish high in selenium include blue mussels and whelk which provide 90μg (128% DV) of selenium per 100 gram serving, 76μg (109% DV) per 3 ounce serving.
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#3: Liver
The liver of most any animal is packed with nutrients like selenium. Often appearing on the culinary scene as pâté, liver can also be eaten in sausage (liverwurst), and prepared steamed or fried with onions and herbs. Lamb liver provides the most selenium with 116μg per 100g serving or 166% of the DV. That is 99μg (141% DV) of selenium in a 3 ounce serving.
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#4: Fish
Fish is a heart healthy food, a good source of protein, and rich in vitamins B1, B2, B3, B6, and B12. Canned tuna provides 80μg (115% DV) of selenium per 100 grams, 124μg (177% DV) per cup, and 253μg (362% DV) in one 12.5 ounce can. It is followed by canned anchovies, swordfish, pickled herring, and lastly tilefish which provides 52μg (74% DV) of selenium per 100 gram serving, or 44μg (63% DV) per 3 ounce serving.
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#5: Sunflower Seeds
Sunflower seeds are great as a snack or as an addition to salads, they are also a great source of vitamin E, iron, vitamin B1 (thiamin), B6, protein, magnesium, potassium, and copper. Sunflower seeds provide 79μg (113% DV) of selenium per 100 gram serving, that is 102μg (145% DV) of selenium per cup hulled, and 22.2μg (32% DV) per ounce.
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#6: Bran (Wheat, Rice, and Oat)
Rice, Wheat, and Oat bran are great additions to breads and breakfast cereals like oats, rye, and buckwheat.
Wheat bran contains 78μg (111% DV) of selenium per 100 gram serving, which is 45μg (64% DV) per cup, and 3μg (4% DV) per tablespoon. Oat bran provides 45μg (65% DV) of selenium per 100 grams, and rice bran contains much less selenium with 17μg per 100 gram serving.
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#7: Caviar
Caviar is not as expensive as people think and is a great source of iron, protein, and vitamin B12. 100 grams of caviar will provide 65.5μg (94% DV) of selenium, or 18μg (26% DV) per ounce, 10.5μg (15% DV) per tablespoon.
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#8: Bacon and Pork Chops
Despite being a high cholesterol food bacon is a good source of selenium. 100 grams of bacon will provide 65μg (93% DV) of selenium, or 5μg (7% DV) per slice. Lean pork chops provide 43μg (61% DV) of selenium per 100 gram serving, 31μg (44% DV) per chop.
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#9: Lobster and Crab
Lobster is most commonly served baked, steamed, or in bisque. A 100g serving of spiny lobster provides 59.2μg (85% DV) of selenium, that is 96.5μg (138%DV) in a whole lobster, 50.3μg (72% DV) in a 3 ounce serving. Dungeness crab provides 47.6μg (68% DV) per 100 gram serving, 60.5μg (86% DV) per crab, and 40.5μg (58% DV) per 3 ounce serving. Click to see complete nutrition facts.

#10: Shrimp (Prawns, Camarones)
Despite being a high cholesterol food shrimps are rich in iron as well as selenium. Shrimps provide 39.6μg (57% DV) of selenium per 100 gram serving, 34μg (48% DV) per 3 ounce serving, and 8.7μg (12% DV) of selenium in 4 large shrimps.
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Comments.
Name:Patricia Anderson
Location:UK
Subject:Selenium and Orange Roughy
What is orange fish? Do you mean salmon?
Posted on 2011-10-24 15:35:27
Name:HealthAliciousNess
Subject:RE: Selenium and Orange Roughy
No, not salmon. Orange Roughy is a type of fish. It is also known as red roughy, or deep sea perch. You can read more about it here.
Posted on 2011-10-24 15:41:38
Name:Nancy Carlile
Location:USA
Subject:Selenium and Orange Roughy
Orange Roughy lives in the deep ocean away from shores. This fish was discovered after fisheries near the shore were depleted and are now in collapse. Under no circumstances should anyone eat Orange Roughy. There is a good reason for them not risk their lives near shore. They do not become sexually mature until they are about 40 years old. Harvesting them at any age assures their extinction. Responsible retailers have promised not to provide them for sale.
Posted on 2012-01-27 19:58:54
Name:Steve Horvath
Location:Chicago, IL
Subject:Top 10 foods rich in Selenium
From the above list, I would only consume #1, #5, and #6. Anything that comes from the oceans these days is likely to have mercury and some other dangerous chemical poisons in them. I can do without bacon, pork, or shrimp that cause high cholesterol build-up in the blood vessels.
Posted on 2013-02-18 20:16:27
Name:HealthAliciousNess
Subject:RE: Top 10 foods rich in Selenium
Hi Steve, thanks for your comment. The lists are currently being expanded and revised to include more common foods. Please check back.
Posted on 2013-02-18 20:28:59
Name:Cheryl Geno
Location:USA
Subject:Orange roughy is endangered
I concur with Nancy. I am not against eating things from the ocean but there are certain fish to avoid. Orange roughy has been decimated from overfishing, and will take decades to recover. It is caught using a bottom trawl, which wrecks the sea floor. It is also on the list as a high-mercury fish.
Posted on 2013-03-05 11:25:45
Name:HealthAliciousNess
Subject:RE: Orange roughy is endangered
Thanks for the comment. Orange roughy has now been removed from the list.
Posted on 2013-03-06 19:24:52
Name:Mushtaq Shariff
Location:Mumbai India
Subject:Barley is a good source of selenium
Selenium is an important micro-mineral needed by the human body; it prevents oxidative stress, cancer & malfunctioning of Thyroid gland. It was a surprise to know that apart from fish category, the blessed BARLEY is the highest in Selenium among meats, chicken, vegetables & other cereal grains.
Posted on 2013-04-07 06:18:18

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Comments.
Name:Patricia Anderson
Location:UK
Subject:Selenium and Orange Roughy
What is orange fish? Do you mean salmon?
Posted on 2011-10-24 15:35:27
Name:HealthAliciousNess
Subject:RE: Selenium and Orange Roughy
No, not salmon. Orange Roughy is a type of fish. It is also known as red roughy, or deep sea perch. You can read more about it here.
Posted on 2011-10-24 15:41:38
Name:Nancy Carlile
Location:USA
Subject:Selenium and Orange Roughy
Orange Roughy lives in the deep ocean away from shores. This fish was discovered after fisheries near the shore were depleted and are now in collapse. Under no circumstances should anyone eat Orange Roughy. There is a good reason for them not risk their lives near shore. They do not become sexually mature until they are about 40 years old. Harvesting them at any age assures their extinction. Responsible retailers have promised not to provide them for sale.
Posted on 2012-01-27 19:58:54
Name:Steve Horvath
Location:Chicago, IL
Subject:Top 10 foods rich in Selenium
From the above list, I would only consume #1, #5, and #6. Anything that comes from the oceans these days is likely to have mercury and some other dangerous chemical poisons in them. I can do without bacon, pork, or shrimp that cause high cholesterol build-up in the blood vessels.
Posted on 2013-02-18 20:16:27
Name:HealthAliciousNess
Subject:RE: Top 10 foods rich in Selenium
Hi Steve, thanks for your comment. The lists are currently being expanded and revised to include more common foods. Please check back.
Posted on 2013-02-18 20:28:59
Name:Cheryl Geno
Location:USA
Subject:Orange roughy is endangered
I concur with Nancy. I am not against eating things from the ocean but there are certain fish to avoid. Orange roughy has been decimated from overfishing, and will take decades to recover. It is caught using a bottom trawl, which wrecks the sea floor. It is also on the list as a high-mercury fish.
Posted on 2013-03-05 11:25:45
Name:HealthAliciousNess
Subject:RE: Orange roughy is endangered
Thanks for the comment. Orange roughy has now been removed from the list.
Posted on 2013-03-06 19:24:52
Name:Mushtaq Shariff
Location:Mumbai India
Subject:Barley is a good source of selenium
Selenium is an important micro-mineral needed by the human body; it prevents oxidative stress, cancer & malfunctioning of Thyroid gland. It was a surprise to know that apart from fish category, the blessed BARLEY is the highest in Selenium among meats, chicken, vegetables & other cereal grains.
Posted on 2013-04-07 06:18:18

Post a comment.
Name:          
Location:       
Email:(Optional)
Subject:         

Spam Prevention *(REQUIRED):
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References

  1. USDA National Nutrient Database for Standard Reference, Release 20.
  2. Office Of Dietary Supplements Fact Sheet