Top 10 Foods Highest in Selenium

Written by Daisy Whitbread, BSc (Hons) MSc DipIONPowered by USDA Nutrition Data
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 55μg (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 Nuts

#1: Brazil Nuts

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

Tuna Fillet

#2: Tuna (Yellowfin)

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

Oysters on a plate

#3: Shellfish (Oysters)

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

A pork chop

#4: Lean Pork Chops

Selenium
in a 6oz Chop		Selenium
per 100g		Selenium
per 200 Calories
80.6μg
(147% DV)		47.4μg
(86% DV)		48.6μg
(88% DV)
Nutrition Facts for 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.

A steak on a plate

#5: Beef (Skirt Steak)

Selenium
per 6oz Steak		Selenium
per 100g		Selenium
per 200 Calories
61.2μg
(111% DV)		36μg
(65% DV)		26.9μg
(49% DV)
Nutrition Facts for Skirt Steak. (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.

A roast chicken

#6: Lean Chicken Breast

Selenium
in a 6oz Breast		Selenium
per 100g		Selenium
per 200 Calories
54.2μg
(99% DV)		31.9μg
(58% DV)		40.6μg
(74% DV)
Nutrition Facts for Lean Chicken Breast (Cooked). (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.

A block of tofu

#7: Firm Tofu

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

Whole Wheat Spaghetti

#8: Whole Wheat Pasta

Selenium
per Cup		Selenium
per 100g		Selenium
per 200 Calories
42.5μg
(77% DV)		36.3μg
(66% DV)		48.7μg
(89% DV)
Nutrition Facts for 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.

Whole Shrimp

#9: Shrimp

Selenium
per 3oz (About 12 Large)		Selenium
per 100g		Selenium
per 200 Calories
42.1μg
(77% DV)		49.5μg
(90% DV)		83.2μg
(151% DV)
Nutrition Facts for Cooked Shrimp. (Source)

See all fish high in selenium.

Shiitake Mushrooms

#10: Shiitake Mushrooms

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

See All 200 Foods High in Selenium

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Data Sources and References

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

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