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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
See also results per food category: