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
#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) |
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 |
|---|---|---|
| 183.9μg (334% DV) | 108.2μg (197% DV) | 166.5μg (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.
#3: Shellfish (Oysters)
| Selenium per 3oz Serving | Selenium per 100g | Selenium per 200 Calories |
|---|---|---|
| 130.9μg (238% DV) | 154μg (280% DV) | 189μg (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.
#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) |
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 |
|---|---|---|
| 61.2μg (111% DV) | 36μg (65% DV) | 26.9μg (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.
#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) |
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 |
|---|---|---|
| 43.8μg (80% DV) | 17.4μg (32% DV) | 24.2μg (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.
#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) |
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 |
|---|---|---|
| 42.1μg (77% DV) | 49.5μg (90% DV) | 83.2μg (151% DV) |
See all fish high in selenium.
#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) |
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 takes into account absorption factors. It is the most common target in the U.S. and found on the nutrition labels of most products. It is set by the U.S. FDA.
- Reference Dietary Intake (%RDI) - The Reference Dietary Intake (RDI) accounts 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.
Want to set your own targets? Sign up for an account and set custom targets in the daily meal planner.From the Nutrient Ranking Tool
- 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 food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
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