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Foods richest in Selenium

Dietary selenium is a trace mineral that is essential to good health but required only in small amounts. Selenium is incorporated into proteins to make selenoproteins, which are important antioxidant enzymes. The antioxidant properties of selenoproteins help prevent cellular damage from free radicals. Free radicals are natural by-products of oxygen metabolism that may contribute to the development of chronic diseases such as cancer and heart disease. Other selenoproteins help regulate thyroid function and play a role in the immune system. Where is dietary Selenium found? Selenium occurs naturally in soil and is absorbed by plants as they grow. Animals that eat plants or other animals, including humans, can get selenium from these plant sources. The amount of selenium in soil varies by region; therefore, the amount of selenium in foods depends on where the food was grown or raised. Selenium content also varies within each food type depending on the amount of selenium in the soil where it was grown. Foods from animals (such as meat, poultry, fish, and eggs) are generally rich sources of selenium because animals convert selenium in feed into forms that are more usable by humans. Brazil nuts are an especially rich source of selenium, but other nuts and seeds can also be good sources. Some mushrooms are also good sources of selenium. Other foods such as cereals, breads, pastas, rice, and dairy products contain smaller amounts of selenium.
Read our fully detailed article about Selenium

Note that for foods in dehydrated or powder form, 100 grams or 1 oz may be a big quantity, that cannot be consumed within one day. In this case, consider other foods in the following table.

Food	Selenium per 100 gr.	Selenium per oz
Nuts, brazilnuts, dried, unblanched	1917 mcg	543.5 mcg
Nuts, mixed nuts, oil roasted, without peanuts, with salt added	421.5 mcg	119.5 mcg
Pork, fresh, variety meats and by-products, kidneys, cooked, braised	311.5 mcg	88.3 mcg
Lamb, variety meats and by-products, kidneys, cooked, braised	218.8 mcg	62 mcg
Spices, mustard seed, ground	208.1 mcg	59 mcg
Smelt, dried (Alaska Native)	194 mcg	55 mcg
Egg, white, dried, stabilized, glucose reduced	192 mcg	54.4 mcg
Pork, fresh, variety meats and by-products, kidneys, raw	190 mcg	53.9 mcg
Beef, variety meats and by-products, kidneys, cooked, simmered	168 mcg	47.6 mcg
Egg, whole, dried	164.7 mcg	46.7 mcg
List continued below
Mollusks, oyster, Pacific, cooked, moist heat	154 mcg	43.7 mcg
Turkey, fryer-roasters, skin only, cooked, roasted	153.1 mcg	43.4 mcg
Turkey, young tom, skin only, cooked, roasted	152.9 mcg	43.4 mcg
Fish, cod, Atlantic, dried and salted	147.8 mcg	41.9 mcg
Turkey, young hen, skin only, cooked, roasted	144.1 mcg	40.9 mcg
Beef, variety meats and by-products, kidneys, raw	141 mcg	40 mcg
Egg, yolk, dried	139.3 mcg	39.5 mcg
Nuts, mixed nuts, oil roasted, without peanuts, lightly salted	139.1 mcg	39.4 mcg
Egg substitute, powder	127.7 mcg	36.2 mcg
Lamb, variety meats and by-products, kidneys, raw	126.9 mcg	36 mcg
Egg, white, dried	125.1 mcg	35.5 mcg
Egg, white, dried, powder, stabilized, glucose reduced	125.1 mcg	35.5 mcg
Cereals ready-to-eat, wheat, puffed, fortified	123.1 mcg	34.9 mcg
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	123.1 mcg	34.9 mcg
Sea lion, Steller, heart (Alaska Native)	122 mcg	34.6 mcg
Egg, whole, dried, stabilized, glucose reduced	121.1 mcg	34.3 mcg
Sea lion, Steller, meat with fat (Alaska Native)	119 mcg	33.7 mcg
Egg, white, dried, flakes, stabilized, glucose reduced	116.8 mcg	33.1 mcg
Lamb, variety meats and by-products, liver, cooked, pan-fried	116.1 mcg	32.9 mcg
Fish, whitefish, dried (Alaska Native)	113 mcg	32 mcg
Sea lion, Steller, meat (Alaska Native)	111.8 mcg	31.7 mcg
Lamb, variety meats and by-products, liver, cooked, braised	111.4 mcg	31.6 mcg
Fish, tuna, yellowfin, fresh, cooked, dry heat	108.2 mcg	30.7 mcg
Beef, New Zealand, imported, variety meats and by-products, kidney, cooked, boiled	105.2 mcg	29.8 mcg
Lamb, New Zealand, imported, kidney, cooked, soaked and fried	105 mcg	29.8 mcg
Steelhead trout, dried, flesh (Shoshone Bannock)	105 mcg	29.8 mcg
Seeds, sunflower seed butter, without salt	104.4 mcg	29.6 mcg
Seeds, sunflower seed butter, with salt added	104.4 mcg	29.6 mcg
Chicken, broilers or fryers, giblets, cooked, fried	104.2 mcg	29.5 mcg
Fish, salmon, chum, dried (Alaska Native)	103.8 mcg	29.4 mcg
Beef, New Zealand, imported, variety meats and by-products, kidney, raw	103.3 mcg	29.3 mcg
Whale, beluga, meat, dried (Alaska Native)	103 mcg	29.2 mcg
Turkey, liver, all classes, cooked, simmered	102.3 mcg	29 mcg
Chicken, roasting, giblets, cooked, simmered	100.1 mcg	28.4 mcg
Veal, variety meats and by-products, kidneys, cooked, braised	100 mcg	28.4 mcg
Chicken, capons, giblets, cooked, simmered	95 mcg	26.9 mcg
Lamb, New Zealand, imported, kidney, raw	93.6 mcg	26.5 mcg
Beef, variety meats and by-products, spleen, cooked, braised	91.4 mcg	25.9 mcg
Seal, bearded (Oogruk), meat, dried, in oil (Alaska Native)	90.8 mcg	25.7 mcg
Fish, tuna, fresh, yellowfin, raw	90.6 mcg	25.7 mcg
Chicken, stewing, giblets, cooked, simmered	90.4 mcg	25.6 mcg
Mollusks, mussel, blue, cooked, moist heat	89.6 mcg	25.4 mcg
Mollusks, cuttlefish, mixed species, cooked, moist heat	89.6 mcg	25.4 mcg
Mollusks, whelk, unspecified, cooked, moist heat	89.6 mcg	25.4 mcg
Mollusks, octopus, common, cooked, moist heat	89.6 mcg	25.4 mcg
Semolina, enriched	89.4 mcg	25.3 mcg
Wheat, durum	89.4 mcg	25.3 mcg
Fish, roughy, orange, cooked, dry heat	88.3 mcg	25 mcg
Cereals ready-to-eat, UNCLE SAM CEREAL	88.3 mcg	25 mcg
Chicken, liver, all classes, cooked, pan-fried	88.2 mcg	25 mcg
Beverages, nutritional shake mix, high protein, powder	87.5 mcg	24.8 mcg
Chicken, liver, all classes, cooked, simmered	82.4 mcg	23.4 mcg
Lamb, variety meats and by-products, liver, raw	82.4 mcg	23.4 mcg
Wheat, KAMUT khorasan, uncooked	81.5 mcg	23.1 mcg
Veal, variety meats and by-products, spleen, cooked, braised	81.2 mcg	23 mcg
Fish, tuna, light, canned in water, without salt, drained solids	80.4 mcg	22.8 mcg
Veal, variety meats and by-products, kidneys, raw	80 mcg	22.7 mcg
Seeds, sunflower seed kernels, dry roasted, without salt	79.3 mcg	22.5 mcg
Seeds, sunflower seed kernels from shell, dry roasted, with salt added	79.3 mcg	22.5 mcg
Seeds, sunflower seed kernels, dry roasted, with salt added	79.3 mcg	22.5 mcg
Wheat germ, crude	79.2 mcg	22.5 mcg
Noodles, egg, dry, enriched	78.8 mcg	22.3 mcg
Noodles, egg, dry, unenriched	78.8 mcg	22.3 mcg
Seeds, sunflower seed kernels, oil roasted, with salt added	78.2 mcg	22.2 mcg
Seeds, sunflower seed kernels, oil roasted, without salt	78.2 mcg	22.2 mcg
Cereals ready-to-eat, MALT-O-MEAL, Puffed Wheat Cereal	77.9 mcg	22.1 mcg
Wheat bran, crude	77.6 mcg	22 mcg
Pasta, whole-wheat, dry	77.6 mcg	22 mcg
Mollusks, oyster, eastern, farmed, cooked, dry heat	77.5 mcg	22 mcg
Mollusks, oyster, Pacific, raw	77 mcg	21.8 mcg
Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry	76.8 mcg	21.8 mcg
Fish, rockfish, Pacific, mixed species, cooked, dry heat	76.2 mcg	21.6 mcg
Fish, tuna, light, canned in oil, without salt, drained solids	76 mcg	21.5 mcg
Fish, tuna, light, canned in oil, drained solids	76 mcg	21.5 mcg
Salmon, red (sockeye), filets with skin, smoked (Alaska Native)	76 mcg	21.5 mcg
Crackers, matzo, whole-wheat	75.1 mcg	21.3 mcg
Fish, mackerel, salted	73.4 mcg	20.8 mcg
Crustaceans, lobster, northern, cooked, moist heat	73.1 mcg	20.7 mcg
Pork, fresh, variety meats and by-products, pancreas, cooked, braised	72.8 mcg	20.6 mcg
Turkey, whole, giblets, cooked, simmered	71.1 mcg	20.2 mcg
Cereals ready-to-eat, amaranth flakes	70.7 mcg	20 mcg
Wheat, hard red winter	70.7 mcg	20 mcg
Wheat, hard red spring	70.7 mcg	20 mcg
Cereals, whole wheat hot natural cereal, dry	70.7 mcg	20 mcg

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