Foods high in selenium

Selenium supports thyroid function and protects cells from damage. The Daily Value for selenium is 55 µg.

Everyday foods highest in selenium

#	Food	Selenium / 100 g	% DV	Calories
1	Sea lion (steller, liver (alaska native))	693 µg	1260%	137
2	Nuts (mixed nuts, oil roasted, without peanuts, with salt added)	422 µg	767%	615
3	Pork (fresh, variety meats and by-products, kidneys, cooked, braised)	312 µg	567%	151
4	Sea lion (steller, kidney (alaska native))	274 µg	498%	93
5	Lamb (variety meats and by-products, kidneys, cooked, braised)	219 µg	398%	137
6	Pork (fresh, variety meats and by-products, kidneys, raw)	190 µg	345%	100
7	Beef (variety meats and by-products, kidneys, cooked, simmered)	168 µg	305%	158
8	Mollusks (oyster, pacific, cooked, moist heat)	154 µg	280%	163
9	Turkey (young hen, skin only, cooked, roasted)	144 µg	262%	482
10	Beef (variety meats and by-products, kidneys, raw)	141 µg	256%	99
11	Nuts (mixed nuts, oil roasted, without peanuts, lightly salted)	139 µg	253%	607
12	Lamb (variety meats and by-products, kidneys, raw)	127 µg	231%	97
13	Cereals ready-to-eat (quaker, quaker puffed wheat)	123 µg	224%	366
14	Cereals ready-to-eat (wheat, puffed, fortified)	123 µg	224%	364
15	Sea lion (steller, heart (alaska native))	122 µg	222%	102
16	Sea lion (steller, meat with fat (alaska native))	119 µg	216%	242
17	Lamb (variety meats and by-products, liver, cooked, pan-fried)	116 µg	211%	238
18	Sea lion (steller, meat (alaska native))	112 µg	204%	120
19	Lamb (variety meats and by-products, liver, cooked, braised)	111 µg	202%	220
20	Fish (tuna, yellowfin, fresh, cooked, dry heat)	108 µg	196%	130
21	Beef (new zealand, imported, variety meats and by-products, kidney, cooked, boiled)	105 µg	191%	157
22	Lamb (new zealand, imported, kidney, cooked, soaked and fried)	105 µg	191%	112
23	Chicken (broilers or fryers, giblets, cooked, fried)	104 µg	189%	277
24	Seeds (sunflower seed butter, with salt added)	104 µg	189%	617
25	Seeds (sunflower seed butter, without salt)	104 µg	189%	617
26	Beef (new zealand, imported, variety meats and by-products, kidney, raw)	103 µg	187%	87
27	Turkey (all classes, liver, cooked, simmered)	102 µg	185%	189
28	Chicken (roasting, giblets, cooked, simmered)	100 µg	182%	165
29	Veal (variety meats and by-products, kidneys, cooked, braised)	100 µg	182%	163
30	Chicken (capons, giblets, cooked, simmered)	95 µg	173%	164

Top food in each category

American Indian/Alaska Native FoodsSea lion (steller, liver (alaska native))693 µg per 100 g Baby FoodsBabyfood (cereal, whole wheat, with apples, dry fortified)64.7 µg per 100 g Baked ProductsCrackers (matzo, whole-wheat)75.1 µg per 100 g Beef ProductsBeef (variety meats and by-products, kidneys, cooked, simmered)168 µg per 100 g BeveragesBeverages (nutritional shake mix, high protein, powder)87.5 µg per 100 g Breakfast CerealsCereals ready-to-eat (quaker, quaker puffed wheat)123 µg per 100 g Cereal Grains and PastaSemolina (enriched)89.4 µg per 100 g Dairy and Egg ProductsEgg (white, dried, stabilized, glucose reduced)192 µg per 100 g Fast FoodsFast foods (fish sandwich, with tartar sauce and cheese)48.4 µg per 100 g Fats and OilsSalad dressing (italian dressing, reduced fat, without salt)8 µg per 100 g Finfish and Shellfish ProductsMollusks (oyster, pacific, cooked, moist heat)154 µg per 100 g Fruits and Fruit JuicesBananas (dehydrated, or banana powder)3.9 µg per 100 g Lamb, Veal, and Game ProductsLamb (variety meats and by-products, kidneys, cooked, braised)219 µg per 100 g Legumes and Legume ProductsSoy flour (low-fat)58.9 µg per 100 g Meals, Entrees, and Side DishesMacaroni and cheese dinner with dry sauce mix (boxed, uncooked)47.5 µg per 100 g Nut and Seed ProductsNuts (brazilnuts, dried, unblanched)1920 µg per 100 g Pork ProductsPork (fresh, variety meats and by-products, kidneys, cooked, braised)312 µg per 100 g Poultry ProductsTurkey (young hen, skin only, cooked, roasted)144 µg per 100 g Restaurant FoodsCRACKER BARREL (grilled sirloin steak)31.8 µg per 100 g Sausages and Luncheon MeatsBraunschweiger (a liver sausage) (pork)58 µg per 100 g SnacksFormulated bar (luna bar, nutz over chocolate)62.5 µg per 100 g Soups, Sauces, and GraviesSoup (chicken noodle, dry, mix)32.4 µg per 100 g Spices and HerbsSpices (mustard seed, ground)208 µg per 100 g SweetsGelatins (dry powder, unsweetened)39.5 µg per 100 g Vegetables and Vegetable ProductsMushrooms (shiitake, dried)46.1 µg per 100 g

All foods: top 50 by selenium

Includes concentrated items like dried spices and powders, which you usually eat in small amounts.

#	Food	Selenium / 100 g	% DV
1	Nuts (brazilnuts, dried, unblanched)	1920 µg	3491%
2	Sea lion (steller, liver (alaska native))	693 µg	1260%
3	Nuts (mixed nuts, oil roasted, without peanuts, with salt added)	422 µg	767%
4	Pork (fresh, variety meats and by-products, kidneys, cooked, braised)	312 µg	567%
5	Sea lion (steller, kidney (alaska native))	274 µg	498%
6	Lamb (variety meats and by-products, kidneys, cooked, braised)	219 µg	398%
7	Spices (mustard seed, ground)	208 µg	378%
8	Smelt (dried (alaska native))	194 µg	353%
9	Egg (white, dried, stabilized, glucose reduced)	192 µg	349%
10	Pork (fresh, variety meats and by-products, kidneys, raw)	190 µg	345%
11	Beef (variety meats and by-products, kidneys, cooked, simmered)	168 µg	305%
12	Egg (whole, dried)	165 µg	300%
13	Mollusks (oyster, pacific, cooked, moist heat)	154 µg	280%
14	Fish (cod, atlantic, dried and salted)	148 µg	269%
15	Turkey (young hen, skin only, cooked, roasted)	144 µg	262%
16	Beef (variety meats and by-products, kidneys, raw)	141 µg	256%
17	Egg (yolk, dried)	139 µg	253%
18	Nuts (mixed nuts, oil roasted, without peanuts, lightly salted)	139 µg	253%
19	Egg substitute (powder)	128 µg	233%
20	Lamb (variety meats and by-products, kidneys, raw)	127 µg	231%
21	Egg (white, dried)	125 µg	227%
22	Egg (white, dried, powder, stabilized, glucose reduced)	125 µg	227%
23	Cereals ready-to-eat (quaker, quaker puffed wheat)	123 µg	224%
24	Cereals ready-to-eat (wheat, puffed, fortified)	123 µg	224%
25	Sea lion (steller, heart (alaska native))	122 µg	222%
26	Egg (whole, dried, stabilized, glucose reduced)	121 µg	220%
27	Sea lion (steller, meat with fat (alaska native))	119 µg	216%
28	Egg (white, dried, flakes, stabilized, glucose reduced)	117 µg	213%
29	Lamb (variety meats and by-products, liver, cooked, pan-fried)	116 µg	211%
30	Fish (whitefish, dried (alaska native))	113 µg	205%
31	Sea lion (steller, meat (alaska native))	112 µg	204%
32	Lamb (variety meats and by-products, liver, cooked, braised)	111 µg	202%
33	Fish (tuna, yellowfin, fresh, cooked, dry heat)	108 µg	196%
34	Beef (new zealand, imported, variety meats and by-products, kidney, cooked, boiled)	105 µg	191%
35	Lamb (new zealand, imported, kidney, cooked, soaked and fried)	105 µg	191%
36	Steelhead trout (dried, flesh (shoshone bannock))	105 µg	191%
37	Chicken (broilers or fryers, giblets, cooked, fried)	104 µg	189%
38	Fish (salmon, chum, dried (alaska native))	104 µg	189%
39	Seeds (sunflower seed butter, with salt added)	104 µg	189%
40	Seeds (sunflower seed butter, without salt)	104 µg	189%
41	Beef (new zealand, imported, variety meats and by-products, kidney, raw)	103 µg	187%
42	Whale (beluga, meat, dried (alaska native))	103 µg	187%
43	Turkey (all classes, liver, cooked, simmered)	102 µg	185%
44	Chicken (roasting, giblets, cooked, simmered)	100 µg	182%
45	Veal (variety meats and by-products, kidneys, cooked, braised)	100 µg	182%
46	Chicken (capons, giblets, cooked, simmered)	95 µg	173%
47	Lamb (new zealand, imported, kidney, raw)	93.6 µg	170%
48	Fish (whitefish, eggs (alaska native))	92.8 µg	169%
49	Beef (variety meats and by-products, spleen, cooked, braised)	91.4 µg	166%
50	Seal (bearded (oogruk), meat, dried, in oil (alaska native))	90.8 µg	165%

Ask AI

Free, instant answers. Educational only, not medical advice.

More nutrient lists

High in proteinHigh in dietary fiberHigh in ironHigh in calciumHigh in potassiumHigh in magnesiumHigh in zincHigh in vitamin cHigh in vitamin dHigh in vitamin aHigh in vitamin kHigh in vitamin b12