Foods High in Selenium

Overview

These 50 foods have the highest Selenium content per 100g serving. The top-ranked food, Nuts, brazilnuts, dried, unblanched, provides 1,917.0 mcg (3,485% of the Daily Value).

The FDA recommends 55 mcg of Selenium daily. Foods on this list average 190.9 mcg per 100g (347% DV).

#1 Food

1,917.0

mcg per 100g

Daily Value

mcg

Foods Listed

ranked by Selenium

Full Rankings

#	Food	Selenium	% DV	Calories	Info
1	Nuts, brazilnuts, dried, unblanched	1,917.0 mcg	3,485%	659	1,917.0 mcg 3,485% DV 659 cal
2	Sea lion, Steller, liver (Alaska Native)	693.0 mcg	1,260%	137	693.0 mcg 1,260% DV 137 cal
3	Nuts, mixed nuts, oil roasted, without peanuts, with salt added	421.5 mcg	766%	615	421.5 mcg 766% DV 615 cal
4	Pork, fresh, variety meats and by-products, kidneys, cooked, braised	311.5 mcg	566%	151	311.5 mcg 566% DV 151 cal
5	Nuts, brazilnuts, raw	280.4 mcg	510%	0	280.4 mcg 510% DV 0 cal
6	Sea lion, Steller, kidney (Alaska Native)	274.0 mcg	498%	93	274.0 mcg 498% DV 93 cal
7	Lamb, variety meats and by-products, kidneys, cooked, braised	218.8 mcg	398%	137	218.8 mcg 398% DV 137 cal
8	Spices, mustard seed, ground	208.1 mcg	378%	508	208.1 mcg 378% DV 508 cal
9	Smelt, dried (Alaska Native)	194.0 mcg	353%	386	194.0 mcg 353% DV 386 cal
10	Egg, white, dried, stabilized, glucose reduced	192.0 mcg	349%	357	192.0 mcg 349% DV 357 cal
11	Pork, fresh, variety meats and by-products, kidneys, raw	190.0 mcg	345%	100	190.0 mcg 345% DV 100 cal
12	Beef, variety meats and by-products, kidneys, cooked, simmered	168.0 mcg	305%	158	168.0 mcg 305% DV 158 cal
13	Egg, whole, dried	164.7 mcg	299%	592	164.7 mcg 299% DV 592 cal
14	Mollusks, oyster, Pacific, cooked, moist heat	154.0 mcg	280%	163	154.0 mcg 280% DV 163 cal
15	Fish, cod, Atlantic, dried and salted	147.8 mcg	269%	290	147.8 mcg 269% DV 290 cal
16	Turkey, young hen, skin only, cooked, roasted	144.1 mcg	262%	482	144.1 mcg 262% DV 482 cal
17	Beef, variety meats and by-products, kidneys, raw	141.0 mcg	256%	99	141.0 mcg 256% DV 99 cal
18	Egg, yolk, dried	139.3 mcg	253%	669	139.3 mcg 253% DV 669 cal
19	Nuts, mixed nuts, oil roasted, without peanuts, lightly salted	139.1 mcg	253%	607	139.1 mcg 253% DV 607 cal
20	Flaxseed, ground	135.9 mcg	247%	0	135.9 mcg 247% DV 0 cal
21	Egg substitute, powder	127.7 mcg	232%	444	127.7 mcg 232% DV 444 cal
22	Lamb, variety meats and by-products, kidneys, raw	126.9 mcg	231%	97	126.9 mcg 231% DV 97 cal
23	Egg, white, dried	125.1 mcg	227%	382	125.1 mcg 227% DV 382 cal
24	Egg, white, dried, powder, stabilized, glucose reduced	125.1 mcg	227%	376	125.1 mcg 227% DV 376 cal
25	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	123.1 mcg	224%	366	123.1 mcg 224% DV 366 cal
26	Cereals ready-to-eat, wheat, puffed, fortified	123.1 mcg	224%	364	123.1 mcg 224% DV 364 cal
27	Sea lion, Steller, heart (Alaska Native)	122.0 mcg	222%	102	122.0 mcg 222% DV 102 cal
28	Egg, whole, dried, stabilized, glucose reduced	121.1 mcg	220%	615	121.1 mcg 220% DV 615 cal
29	Sea lion, Steller, meat with fat (Alaska Native)	119.0 mcg	216%	242	119.0 mcg 216% DV 242 cal
30	Egg, white, dried, flakes, stabilized, glucose reduced	116.8 mcg	212%	351	116.8 mcg 212% DV 351 cal
31	Lamb, variety meats and by-products, liver, cooked, pan-fried	116.1 mcg	211%	238	116.1 mcg 211% DV 238 cal
32	Fish, whitefish, dried (Alaska Native)	113.0 mcg	205%	371	113.0 mcg 205% DV 371 cal
33	Sea lion, Steller, meat (Alaska Native)	111.8 mcg	203%	120	111.8 mcg 203% DV 120 cal
34	Lamb, variety meats and by-products, liver, cooked, braised	111.4 mcg	203%	220	111.4 mcg 203% DV 220 cal
35	Fish, tuna, yellowfin, fresh, cooked, dry heat	108.2 mcg	197%	130	108.2 mcg 197% DV 130 cal
36	Beef, New Zealand, imported, variety meats and by-products, kidney, cooked, boiled	105.2 mcg	191%	157	105.2 mcg 191% DV 157 cal
37	Steelhead trout, dried, flesh (Shoshone Bannock)	105.0 mcg	191%	382	105.0 mcg 191% DV 382 cal
38	Lamb, New Zealand, imported, kidney, cooked, soaked and fried	105.0 mcg	191%	112	105.0 mcg 191% DV 112 cal
39	Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program)	104.4 mcg	190%	617	104.4 mcg 190% DV 617 cal
40	Seeds, sunflower seed butter, without salt	104.4 mcg	190%	617	104.4 mcg 190% DV 617 cal
41	Chicken, broilers or fryers, giblets, cooked, fried	104.2 mcg	189%	277	104.2 mcg 189% DV 277 cal
42	Fish, salmon, chum, dried (Alaska Native)	103.8 mcg	189%	378	103.8 mcg 189% DV 378 cal
43	Beef, New Zealand, imported, variety meats and by-products, kidney, raw	103.3 mcg	188%	87	103.3 mcg 188% DV 87 cal
44	Whale, beluga, meat, dried (Alaska Native)	103.0 mcg	187%	327	103.0 mcg 187% DV 327 cal
45	Turkey, all classes, liver, cooked, simmered	102.3 mcg	186%	189	102.3 mcg 186% DV 189 cal
46	Chicken, roasting, giblets, cooked, simmered	100.1 mcg	182%	165	100.1 mcg 182% DV 165 cal
47	Veal, variety meats and by-products, kidneys, cooked, braised	100.0 mcg	182%	163	100.0 mcg 182% DV 163 cal
48	Chicken, capons, giblets, cooked, simmered	95.0 mcg	173%	164	95.0 mcg 173% DV 164 cal
49	Lamb, New Zealand, imported, kidney, raw	93.6 mcg	170%	84	93.6 mcg 170% DV 84 cal
50	Fish, whitefish, eggs (Alaska Native)	92.8 mcg	169%	104	92.8 mcg 169% DV 104 cal

All values per 100g. Source: USDA FoodData Central.

Frequently Asked Questions

What food has the most Selenium?

Nuts, brazilnuts, dried, unblanched has the highest Selenium content at 1,917.0 mcg per 100g, which is 3,485% of the Daily Value.

How much Selenium do I need daily?

The FDA Daily Value for Selenium is 55 mcg. The top foods on this list provide 347% of that in just 100g.

What are good sources of Selenium?

The best sources include Nuts, brazilnuts, dried, unblanched, Sea lion, Steller, liver (Alaska Native), and Nuts, mixed nuts, oil roasted, without peanuts, with salt added. All provide significant amounts per 100g serving.