Foods high in selenium
The top 20 foods in our database by content per 100 g. Data from USDA FoodData Central.
The reference daily intake for women aged 19–50 is 55 mcg. It differs for men and other age groups — the calculator works out yours.
Most per 100 g
| Food | 100 g | % of target | Cooked, 100 g | Serving |
|---|---|---|---|---|
| Brazil nuts | 1,920 mcg | 3,491% | — | handful (28 g): 537.6 mcg |
| Fresh tuna | 90.6 mcg | 165% | — | — |
| Canned tuna | 67.8 mcg | 123% | — | — |
| Caviar | 65.5 mcg | 119% | — | tsp (5 g): 3.3 mcg |
| Pasta | 63.2 mcg | 115% | 18.8 mcg | — |
| Pickled herring | 58.5 mcg | 106% | — | — |
| Egg yolk | 56 mcg | 102% | — | large egg yolk (17 g): 9.5 mcg |
| Chia seeds | 55.2 mcg | 100% | — | tbsp (12 g): 6.6 mcg |
| Chicken liver | 54.6 mcg | 99% | — | — |
| Pork liver | 52.7 mcg | 96% | — | — |
| Sardines in oil | 52.7 mcg | 96% | — | — |
| Oat bran | 45.2 mcg | 82% | — | tbsp (6 g): 2.7 mcg |
| Squid | 44.8 mcg | 81% | — | — |
| Mussels | 44.8 mcg | 81% | — | — |
| Octopus | 44.8 mcg | 81% | — | — |
| Mackerel | 44.1 mcg | 80% | — | — |
| Tilapia | 41.8 mcg | 76% | — | — |
| Beef liver | 39.7 mcg | 72% | — | — |
| Pearl barley | 37.7 mcg | 69% | 9.2 mcg | — |
| 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 | 100 g | % of target | Cooked, 100 g | Serving |
|---|---|---|---|---|
| Brazil nuts | 1,920 mcg | 3,491% | — | handful (28 g): 537.6 mcg |
| Pasta | 63.2 mcg | 115% | 18.8 mcg | — |
| Chia seeds | 55.2 mcg | 100% | — | tbsp (12 g): 6.6 mcg |
| Oat bran | 45.2 mcg | 82% | — | tbsp (6 g): 2.7 mcg |
| Pearl barley | 37.7 mcg | 69% | 9.2 mcg | — |
| Sesame seeds | 34.4 mcg | 63% | — | tbsp (9 g): 3.1 mcg |
| Oats | 28.9 mcg | 53% | 3.7 mcg | — |
| Pinto beans | 27.9 mcg | 51% | 8 mcg | — |
| Whole wheat bread | 25.7 mcg | 47% | — | slice (32 g): 8.2 mcg |
| Flaxseed | 25.4 mcg | 46% | — | tbsp (10 g): 2.5 mcg |
How much do you get each day?
Add meals to the diary — the calculator adds up your vitamins and minerals for the day and shows what’s missing.
Open the diaryData: USDA FoodData Central.