Top 10 Foods Highest in Selenium

Top 10 Foods Highest in Selenium

Selenium is an essential trace mineral. It is a constituent of selenoproteins that play important roles in the body including antioxidant protection, thyroid gland function, DNA synthesis, and roles in the immune system and reproduction.

A deficiency in selenium can lead to pain in the muscles and joints, unhealthy hair, and white spots on the fingernails. In long-term cases, it may even lead to Hashimoto's disease, a condition in which the body's own immune system attacks the thyroid.

An excess of selenium can lead to bad breath, diarrhea, and even hair loss.

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).

It is important to note that the amount of selenium in any product varies greatly by the amount of selenium in the soil in which it was produced/grown/raised. Be sure to check individual labels, and if you have a deficiency in selenium, get tested after changing your diet to be sure you are eating adequate amounts.

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.

List of Foods High in Selenium

Brazil Nuts1 Brazil Nuts
Selenium
per 1oz Handful
Selenium
per 100g
Selenium
per 200 Calories
544.4mcg
(990% DV)
1917mcg
(3485% DV)
581.8mcg
(1058% DV)

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.

Tuna Fillet2 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)

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.

Oysters on a plate3 Shellfish (Oysters)
Selenium
per 3oz Serving
Selenium
per 100g
Selenium
per 200 Calories
130.9mcg
(238% DV)
154mcg
(280% DV)
189mcg
(344% DV)

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.

A pork chop4 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)

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.

A steak on a plate5 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)

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.

A roast chicken6 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)

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.

A block of tofu7 Firm Tofu
Selenium
per Cup
Selenium
per 100g
Selenium
per 200 Calories
43.8mcg
(80% DV)
17.4mcg
(32% DV)
24.2mcg
(44% DV)

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.

Whole Wheat Spaghetti8 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)

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.

Whole Shrimp9 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)
Shiitake Mushrooms10 Shiitake Mushrooms
Selenium
per Cup Cooked
Selenium
per 100g
Selenium
per 200 Calories
36mcg
(65% DV)
24.8mcg
(45% DV)
88.6mcg
(161% DV)

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.

See All 200 Foods High in Selenium

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About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.

About Nutrient Targets

Setting targets can provide a guide to healthy eating.

Some of the most popular targets include:
  • Daily Value (%DV) - The %DV is a general guideline for everyone and accounts for absorption factors. It is the most common target in the U.S. and is the target on the nutrition labels of most products. It is set by the U.S. FDA.
  • Reference Dietary Intake (%RDI) - The Reference Dietary Intake (RDI) is a customized target accounting for age and gender. It is set by the U.S. Institute of Medicine. The RDI for amino acids is set by the U.N. World Health Organization. The daily value (%DV) builds on the reference dietary intake to create a number for everyone.
  • Adequate Intake (%AI) - Sets a target for Omega 3 and Omega 6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. It represents a number to ensure adequacy but lacks the same level of evidence as the Reference Dietary Intake. In short, the number is less accurate than the RDI.
  • See the Guide to Recommended Daily Intakes for more information.

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Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central
  2. Office Of Dietary Supplements Fact Sheet