Top 10 Foods Highest in Selenium

Written by Daisy Whitbread, MScN
Powered by USDA Nutrition DataLast Updated: November 10th, 2019

Selenium is required by the body for proper functioning of the thyroid gland and may help protect against free radical damage and cancer.

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, see the complete ranking of all foods high in selenium to sort by 100 gram and 200 calorie serving sizes.

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Introduction
List of Foods High in Selenium
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List of Foods High in Selenium

#1: Brazil Nuts

Selenium per 1 Oz 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.

#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.

#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.

#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.