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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 daily value (DV) for selenium is 70g (micrograms). 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. Below is list of high selenium foods by common serving size, for more see the list of high selenium foods by nutrient density, and the extended list of selenium rich foods.

#1: Brazil Nuts
Selenium in 100gPer Cup (133g)Per Ounce (28g)
1917.0g (2739% DV)2549.6g (3642% DV)536.8g (767% DV)
Other Nuts High in Selenium (%DV per ounce): Mixed Nuts (14%), Cashews (8%), Black Walnuts (7%), and Macadamia Nuts (5%). Click to see complete nutrition facts.


#2: Seafood (Oysters - Cooked)
Selenium in 100gPer Oyster (25g)Per 3 oz (85g)
154g (220% DV)38.5g (55% DV)130.9g (187% DV)
Other Seafood High in Selenium (%DV per 3 oz cooked): Mussels and Octopus (109%), Lobster (89%), Clams (78%), Squid (63%), and Shrimp (60%). Click to see complete nutrition facts.


#3: Fish (Tuna - Cooked)
Selenium in 100gPer Ounce (28g)Per 3 oz (85g)
108.2g (155% DV)30.7g (44% DV)92.0g (131% DV)
Other Fish High in Selenium (%DV per 3 oz cooked): Rockfish (93%), Swordfish (83%), Halibut (67%), Tilapia (66%), Mackerel (63%), and Snapper (60%). Click to see complete nutrition facts.


#4: Whole-Wheat Bread
Selenium in 100gPer Slice (28g)Per Slice (Toasted - 25g)
40.3g (58% DV)11.3g (16% DV)13.2g (19% DV)
Other Whole-Wheat Breads Provide (%DV per piece): Oat Bran Bagel (51%), Large Pita Bread (40%), English Muffin (38%), and Medium Dinner Roll (25%). Click to see complete nutrition facts.


#5: Seeds (Sunflower)
Selenium in 100gPer Cup (128g)Per Ounce (28g)
79.3g (113% DV)101.5g (145% DV)22.2g (32% DV)
Other Seeds High in Selenium (%DV per ounce): Chia Seeds (22%), Sesame Seeds (14%), Flaxseeds (10%), and Pumpkin and Squash Seeds (4%). Click to see complete nutrition facts.


#6: Pork (Lean Tenderloin - Cooked)
Selenium in 100gPer 3 oz (85g)Per Chop (73g)
51.6g (74% DV)43.9g (63% DV)37.7g (54% DV)
Other Cuts of Pork Provide (%DV per 3 oz cooked): Roast Leg Ham (61%), Lean Pork Mince (60%), and Lean Pork Loin (59%). Click to see complete nutrition facts.


#7: Beef & Lamb (Lean Beef Steak - Cooked)
Selenium in 100gPer 3 oz (85g)Per Steak (225g)
44.8g (64% DV)38.1g (54% DV)100.1g (144% DV)
Other Cuts High in Selenium (%DV per 3 oz cooked): Lean Ribeye Steak and Brisket of Beef (48%), Sirloin (47%), Lean Stewing Lamb and Lean Lamb Shoulder (46%), and Lean Lamb Foreshank (43%). Click to see complete nutrition facts.


#8: Chicken and Turkey (Turkey, Back or Leg Meat Cooked)
Selenium in 100gPer Cup Chopped (140g)Per 3 oz (85g)
37.8g (54% DV)52.9g (76% DV)32.1g (46% DV)
Chicken is also High in Selenium Providing (%DV per 3 oz cooked): Roast Chicken Breast (39%), Chicken Thigh (36%), and Stewing Chicken (35%). Click to see complete nutrition facts.


#9: Mushrooms (Crimini)
Selenium 100g (Raw)Per Cup, Sliced (72g)Per Mushroom (20g)
26.0g (37% DV)18.7g (27% DV)5.2g (7% DV)
Other Mushrooms High in Selenium (%DV per cup sliced): Shiitake, cooked (51%), Portabella, grilled (38%), Portabella, raw (23%), and White, stir-fried (21%). Click to see complete nutrition facts.


#10: Whole Grains (Rye)
Selenium 100g Per cup (169g)Per 3 oz (85g)
13.9g (20% DV)23.5g (34% DV)11.8g (17% DV)
Other Whole Grains High in Selenium (%DV per cup cooked): Brown Rice (27%), Pearl Barley (19%), Oatmeal (18%), and Quinoa (7%). Click to see complete nutrition facts.





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Top 10 High Selenium Foods by Nutrient Density (Selenium per Gram)

#1: Brazil Nuts 1917g (2739% DV) per 100 grams536.8g (767% DV) per ounce (28 grams)Click to see complete nutrition facts for Brazil Nuts
#2: Liver (Lambs) 116.1g (166% DV) per 100 grams (Cooked)98.7g (141% DV) per 3 oz (Cooked - 85 grams)Click to see complete nutrition facts for Liver
#3: Seafood (Oysters) 154g (220% DV) per 100 grams (Cooked)130.9g (187% DV) per 3 oz (Cooked - 85 grams)Click to see complete nutrition facts for Oysters
#4: Fish (Tuna) 108.2g (155% DV) per 100 grams (Cooked)92.0g (131% DV) per 3 oz (Cooked 85 grams)Click to see complete nutrition facts for Fish
#5: Wheat Germ 79.2g (113% DV) per 100 grams91.1g (130% DV) per cup (115 grams)Click to see complete nutrition facts for Wheat Germ
#6: Sunflower Seeds 79.3g (113% DV) per 100 grams22.2g (32% DV) per ounce (28 grams)Click to see complete nutrition facts for Sunflower Seeds
#7: Bacon 65.1g (93% DV) per 100 grams (Cooked)5.9g (8% DV) per rasher (9 grams)Click to see complete nutrition facts for Bacon
#8: Chia Seeds 55.2g (79% DV) per 100 grams15.5g (22% DV) per ounce (28 grams)Click to see complete nutrition facts for Chia Seeds
#9: Oat Bran 45.2g (65% DV) per 100 grams42.5g (61% DV) per cup (94 grams)Click to see complete nutrition facts for Oat Bran
#10: Sesame Seeds 34.4g (49% DV) per 100 grams9.6g (14% DV) per ounce (28 grams)Click to see complete nutrition facts for Sesame Seeds


Other Selenium Rich Foods

Canned Fish (Tuna) 80.4g (115% DV) per 100 gram serving 132.7g (190% DV) per can (165 grams) 68.3g (98% DV) per 3 oz (85 grams) Click to see complete nutrition facts for Canned Fish
Peanut Butter 40.4g (58% DV) per 100 gram serving 104.2g (149% DV) per cup (258 grams) 12.9g (18% DV) per 2 tablespoons (32 grams) Click to see complete nutrition facts for Peanut Butter
Matzo Crackers 75.1g (107% DV) per 100 gram serving 10.5g (15% DV) per 1/2 oz (14 grams) 21.0g (30% DV) per cracker (28 grams) Click to see complete nutrition facts for Matzo Crackers
Rabbit 38.5g (55% DV) per 100 gram serving (Cooked) 120.5g (172% DV) per piece (Cooked - 313 grams) 32.7g (47% DV) per 3 oz (Cooked - 85 grams) Click to see complete nutrition facts for Rabbit
Ostrich 38.0g (54% DV) per 100 gram serving (Cooked) 32.3g (46% DV) per 3 oz (Cooked - 85 grams) Click to see complete nutrition facts for Ostrich
Liver Pt 41.6g (59% DV) per 100 gram serving 11.7g (17% DV) per ounce (28 grams) 5.4g (8% DV) per tablespoon (13 grams) Click to see complete nutrition facts for Liver Pt
Egg Yolk 56.0g (80% DV) per 100 gram serving 9.5g (14% DV) per yolk (17 grams) 15.4g (22% DV) per egg (50 grams) Click to see complete nutrition facts for Egg Yolk
Caviar 65.5g (94% DV) per 100 gram serving 18.3g (26% DV) per ounce (28 grams) 10.5g (15% DV) per tablespoon (16 grams) Click to see complete nutrition facts for Caviar
Spinach (Frozen) 5.5g (8% DV) per 100 gram serving (Cooked) 5.2g (7% DV) per 1/2 cup (95 grams) 12.1g (17% DV) per package (220 grams) Click to see complete nutrition facts for Frozen Spinach
Asparagus 6.1g (9% DV) per 100 gram serving 5.5g (8% DV) per 1/2 cup (90 grams) 3.7g (5% DV) per 4 spears (85 grams) Click to see complete nutrition facts for Asparagus
Amaranth Flakes 70.7g (101% DV) per 100 gram serving 26.9g (38% DV) per cup (38 grams) Click to see complete nutrition facts for Amaranth Flakes
Whole-Wheat Spaghetti 25.9g (37% DV) per 100 gram serving (Cooked) 36.3g (52% DV) per cup (Cooked - 140 grams) Click to see complete nutrition facts for Whole-Wheat Spaghetti
Kamut 30.0g (43% DV) per 100 gram serving (Cooked) 51.6g (74% DV) per cup (Cooked - 172 grams) Click to see complete nutrition facts for Kamut
Sprouted Wheat 42.5g (61% DV) per 100 gram serving 45.9g (66% DV) per cup (108 grams) Click to see complete nutrition facts for Sprouted Wheat
Cous Cous 27.5g (39% DV) per 100 gram serving (Cooked) 43.2g (62% DV) per cup (Cooked - 157 grams) Click to see complete nutrition facts for Cous Cous
For more foods high in Selenium use the nutrient ranking tool.


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▼ References
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  1. USDA National Nutrient Database for Standard Reference, Release 25.
  2. Office Of Dietary Supplements Fact Sheet