Foods high in selenium
The top 20 foods in our database by content per 100 g.
Daily target
55mcg
Reference intake for an adult woman aged 19–50. It differs for men and other age groups — the calculator works out yours.
On this page
Most per 100 g
| # | Food · serving | 100 g | % of target | Cooked, 100 g |
|---|---|---|---|---|
| 1 | Brazil nutshandful (28 g): 537.6 mcg | 1,920 mcg | 3,491% | — |
| 2 | Fresh tuna | 90.6 mcg | 165% | — |
| 3 | Canned tuna | 67.8 mcg | 123% | — |
| 4 | Caviartsp (5 g): 3.3 mcg | 65.5 mcg | 119% | — |
| 5 | Pasta | 63.2 mcg | 115% | 18.8 mcg |
| 6 | Pickled herring | 58.5 mcg | 106% | — |
| 7 | Egg yolklarge egg yolk (17 g): 9.5 mcg | 56 mcg | 102% | — |
| 8 | Chia seedstbsp (12 g): 6.6 mcg | 55.2 mcg | 100% | — |
| 9 | Chicken liver | 54.6 mcg | 99% | — |
| 10 | Pork liver | 52.7 mcg | 96% | — |
| 11 | Sardines in oil | 52.7 mcg | 96% | — |
| 12 | Oat brantbsp (6 g): 2.7 mcg | 45.2 mcg | 82% | — |
| 13 | Squid | 44.8 mcg | 81% | — |
| 14 | Mussels | 44.8 mcg | 81% | — |
| 15 | Octopus | 44.8 mcg | 81% | — |
| 16 | Mackerel | 44.1 mcg | 80% | — |
| 17 | Tilapia | 41.8 mcg | 76% | — |
| 18 | Beef liver | 39.7 mcg | 72% | — |
| 19 | Pearl barley | 37.7 mcg | 69% | 9.2 mcg |
| 20 | Crab | 37.4 mcg | 68% | — |
Values are for the food as sold: raw, and dry for grains and legumes. The “Cooked” column shows grains and legumes after boiling, accounting for water and losses. How other cooking methods change the food is shown on each food’s page.
Selenium in grains and nuts depends on the soil they grew in, so actual foods can differ a lot from the table.
Plant sources
Plant foods that provide at least 10% of the daily target per 100 g.
| # | Food · serving | 100 g | % of target | Cooked, 100 g |
|---|---|---|---|---|
| 1 | Brazil nutshandful (28 g): 537.6 mcg | 1,920 mcg | 3,491% | — |
| 2 | Pasta | 63.2 mcg | 115% | 18.8 mcg |
| 3 | Chia seedstbsp (12 g): 6.6 mcg | 55.2 mcg | 100% | — |
| 4 | Oat brantbsp (6 g): 2.7 mcg | 45.2 mcg | 82% | — |
| 5 | Pearl barley | 37.7 mcg | 69% | 9.2 mcg |
| 6 | Sesame seedstbsp (9 g): 3.1 mcg | 34.4 mcg | 63% | — |
| 7 | Oats | 28.9 mcg | 53% | 3.7 mcg |
| 8 | Pinto beans | 27.9 mcg | 51% | 8 mcg |
| 9 | Whole wheat breadslice (32 g): 8.2 mcg | 25.7 mcg | 47% | — |
| 10 | Flaxseedtbsp (10 g): 2.5 mcg | 25.4 mcg | 46% | — |
How much do you get each day?
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Data: USDA FoodData Central.