Top 10 Foods Highest in Selenium

Selenium is an essential trace mineral with a variety of functions in the body. Most notably selenium is essential for proper thyroid function, and for supporting a healthy immune system. (1,2)

A deficiency in selenium is associated with poor cardiovascular health, infertility, and cognitive decline. (3)

Foods high in selenium include Brazil nuts, tuna, oysters, pork, beef, chicken, tofu, whole wheat pasta, shrimp, and mushrooms. The current daily value (DV) for selenium is 55mcg (micrograms). (4)

Below is a list of high selenium foods sorted by common serving size, please see the complete ranking of all foods high in selenium for more.

• 1. Brazil Nuts

  Selenium per 1oz Handful	Selenium per 100g	Selenium per 200 Calories
  544.4mcg (990% DV)	1917mcg (3485% DV)	581.8mcg (1058% DV)

  Nutrition Facts for Brazilnuts. (Source)

  More Nuts and Seeds High in Selenium

  • 41% DV in 1oz of sunflower seeds
  • 29% DV in 1oz of chia seeds
  • 13% DV in 1oz of flax seeds

  See all nuts and seeds high in selenium.

• 2. Tuna (Yellowfin)

  Selenium in a 6oz Fillet	Selenium per 100g	Selenium per 200 Calories
  183.9mcg (334% DV)	108.2mcg (197% DV)	166.5mcg (303% DV)

  Nutrition Facts for Cooked Yellowfin Tuna. (Source)

  More Fish High in Selenium

  • 168% DV in a 6oz tilapia fillet
  • 151% DV in a 6oz snapper fillet
  • 145% DV in a 6oz salmon fillet

  See all fish high in selenium.

• 3. Shellfish (Oysters)

  Selenium per 3oz Serving	Selenium per 100g	Selenium per 200 Calories
  130.9mcg (238% DV)	154mcg (280% DV)	189mcg (344% DV)

  Nutrition Facts for Cooked Pacific Oysters. (Source)

  More Shellfish High in Selenium

  • 221% DV in 20 small clams
  • 138% DV in 3oz of mussels
  • 113% DV in 3oz of lobster

  See all fish high in selenium.

• 4. Lean Pork Chops

  Selenium in a 6oz Chop	Selenium per 100g	Selenium per 200 Calories
  80.6mcg (147% DV)	47.4mcg (86% DV)	48.6mcg (88% DV)

  Nutrition Facts for Braised Pork Chops (Lean). (Source)

  More Pork High in Selenium

  • 122% DV in 1 cup of lean roast ham
  • 87% DV in a rack of ribs
  • 74% DV in 3oz of pork tenderloin
  • 71% DV in 3oz of Spam

  See all meats high in selenium.

• 5. Beef (Skirt Steak)

  Selenium per 6oz Steak	Selenium per 100g	Selenium per 200 Calories
  61.2mcg (111% DV)	36mcg (65% DV)	26.9mcg (49% DV)

  Nutrition Facts for Cooked Skirt Steak (Grilled). (Source)

  More Red Meats High in Selenium

  • 85% DV in a 4.6oz ribeye fillet
  • 64% DV in 3oz of buffalo sirloin
  • 49% DV in 3oz of lamb shank

  See all meats high in selenium.

• 6. Lean Chicken Breast

  Selenium in a 6oz Breast	Selenium per 100g	Selenium per 200 Calories
  54.2mcg (99% DV)	31.9mcg (58% DV)	40.6mcg (74% DV)

  Nutrition Facts for Cooked Lean Chicken Breast. (Source)

  More Poultry High in Selenium

  • 121% DV in a whole chicken leg
  • 97% DV in 6oz of fat-free ground turkey
  • 63% DV in 1 chicken thigh

  See all meats high in selenium.

• 7. Firm Tofu

  Selenium per Cup	Selenium per 100g	Selenium per 200 Calories
  43.8mcg (80% DV)	17.4mcg (32% DV)	24.2mcg (44% DV)

  Nutrition Facts for Firm Tofu. (Source)

  More Beans High in Selenium

  • 28% DV in 1 cup of canned navy beans
  • 19% DV in 1 cup of pinto beans
  • 15% DV in 1 cup of lima beans

  See all beans high in selenium.

• 8. Whole Wheat Pasta

  Selenium per Cup	Selenium per 100g	Selenium per 200 Calories
  42.5mcg (77% DV)	36.3mcg (66% DV)	48.7mcg (89% DV)

  Nutrition Facts for Cooked Whole Wheat Pasta. (Source)

  More Whole Grains High in Selenium

  • 100% DV in 1 cup of kamut
  • 23% DV in 1 cup of oatmeal
  • 21% DV in 1 cup of brown rice

  See all grains high in selenium.

• 9. Shrimp

  Selenium per 3oz (About 12 Large)	Selenium per 100g	Selenium per 200 Calories
  42.1mcg (77% DV)	49.5mcg (90% DV)	83.2mcg (151% DV)

  Nutrition Facts for Cooked Shrimp. (Source)

  See all fish high in selenium.

• 10. Shiitake Mushrooms

  Selenium per Cup Cooked	Selenium per 100g	Selenium per 200 Calories
  36mcg (65% DV)	24.8mcg (45% DV)	88.6mcg (161% DV)

  Nutrition Facts for Cooked Shiitake Mushrooms. (Source)

  More Mushrooms High in Selenium

  • 48% DV in 1 cup of portabellas
  • 41% DV in 1 cup of criminis
  • 34% DV in 1 cup of white button mushrooms

  See all vegetables high in selenium.

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Selenium Foods by Nutrient Density (Selenium per Gram)

Food	Serving	Selenium
1. Brazilnuts	100 grams	3485% DV (1917mcg)
2. Cooked Pacific Oysters	100 grams	280% DV (154mcg)
3. Cooked Lamb Liver	100 grams	211% DV (116.1mcg)
4. Cooked Yellowfin Tuna	100 grams	197% DV (108.2mcg)
5. Cooked Blue Mussels	100 grams	163% DV (89.6mcg)
6. Octopus (Cooked)	100 grams	163% DV (89.6mcg)
7. Dry Roasted Sunflower Seeds	100 grams	144% DV (79.3mcg)
8. Canned Anchovies	100 grams	124% DV (68.1mcg)
9. Canned White Tuna (Water Packed)	100 grams	119% DV (65.7mcg)
10. Toasted Wheat Germ	100 grams	118% DV (65mcg)

Selenium Requirements By Age and Gender

The recommended daily allowance (RDA) for selenium ranges from 15mcg to 70mcg per day. The daily value for selenium is 55mcg per day. (4)

Life Stage	RDA
Infants*
0-6 months old	15mcg
7-12 months old	20mcg
Children
1-3 years old	20mcg
4-8 years old	30mcg
Males
9-13 years old	40mcg
14-18 years old	55mcg
19-50 years old	55mcg
50+ years old	55mcg
Females
9-13 years old	40mcg
14-18 years old	55mcg
19-50 years old	55mcg
50+ years old	55mcg
Pregnancy
14-18 years old	60mcg
18+ years old	60mcg
Lactation
14-18 years old	70mcg
18+ years old	70mcg

*The amounts for children less than 12 months old is the adequate intake (AI) not RDA.
Source: Dietary Reference Intakes for Selenium.

From the Nutrient Ranking Tool

Use the ranking tool links below to select foods and create your own food list to share or print.

• Foods High in Selenium
• Foods Low in Selenium
• Vegetables High in Selenium
• Fruits High in Selenium
• Vegetarian Foods High in Selenium
• Nuts High in Selenium
• Beans High in Selenium
• Dairy High in Selenium
• Breakfast Cereals High in Selenium
• Fast Foods High in Selenium

View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Related

• High Magnesium Foods
• High Iron Foods
• High Zinc Foods
• High Copper Foods
• Vitamin C Foods

Data Sources and References

1. Orskov H, Flyvbjerg A. The importance of selenium to human health Lancet. 2000 Sep 9;356(9233):942-3. doi: 10.1016/S0140-6736(05)73926-X. 11036921
2. Minich WB. Biological Activity of Selenium and Its Impact on Human Health Biochemistry (Mosc). 2022 Jan;87(Suppl 1):S168-S102. doi: 10.1134/S0006297922140139. 35501994
3. Holben DH, Smith AM. Selenium Deficiency J Am Diet Assoc. 1999 Jul;99(7):836-43. doi: 10.1016/S0002-8223(99)00198-4. 10405682
4. U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels
5. Office Of Dietary Supplements Fact Sheet