Foods high in Selenium, Se

Top food sources of Selenium, Se ranked from USDA FoodData Central — per 100 g and per serving.

Showing top 50 foods

Per 100 g: µg

Rank	Food	Per 100 g	Per serving	% DV	Category
#1	Nuts, brazilnuts, dried	1,917 µg	2,549.61 µg(133 g serving)	3485%	Nut and Seed Products
#2	Brazil nuts	1,917 µg	95.85 µg(5 g serving)	3485%	Nut and Seed Products
#3	Sea lion, Steller, liver (Alaska Native)	693 µg	—	1260%	American Indian / Alaska Native Foods
#4	Nuts, mixed nuts	421.5 µg	606.96 µg(144 g serving)	766%	Nut and Seed Products
#5	Pork, fresh, braised	311.5 µg	436.1 µg(140 g serving)	566%	Pork Products
#6	Sea lion, Steller	274 µg	—	498%	American Indian / Alaska Native Foods
#7	Lamb, variety meats and by-products, braised	218.8 µg	185.98 µg(85 g serving)	398%	Lamb, Veal and Game Products
#8	Spices, mustard seed, ground	208.1 µg	4.16 µg(2 g serving)	378%	Spices and Herbs
#9	Smelt, dried (Alaska Native)	194 µg	—	353%	American Indian / Alaska Native Foods
#10	Egg, white, dried	192 µg	205.44 µg(107 g serving)	349%	Dairy and Egg Products
#11	Pork, fresh, raw	190 µg	214.7 µg(113 g serving)	345%	Pork Products
#12	Beef, variety meats and by-products, cooked	168 µg	142.8 µg(85 g serving)	305%	Beef Products
#13	Kidney	166.7 µg	383.41 µg(230 g serving)	303%	Prepared Foods
#14	Egg, whole, dried	164.7 µg	140 µg(85 g serving)	299%	Dairy and Egg Products
#15	Mollusks, oyster, cooked	154 µg	38.5 µg(25 g serving)	280%	Finfish and Shellfish Products
#16	Fish, cod, dried and salted	147.8 µg	41.9 µg(28 g serving)	269%	Finfish and Shellfish Products
#17	Mixed nuts, unroasted	147.1 µg	208.88 µg(142 g serving)	267%	Prepared Foods
#18	Turkey, young hen, roasted	144.1 µg	44.67 µg(31 g serving)	262%	Poultry Products
#19	Mixed nuts, without peanuts	142.6 µg	202.49 µg(142 g serving)	259%	Prepared Foods
#20	Mixed nuts, without peanuts	141.5 µg	200.93 µg(142 g serving)	257%	Prepared Foods
#21	Beef, variety meats and by-products, raw	141 µg	39.97 µg(28 g serving)	256%	Beef Products
#22	Egg, yolk, dried	139.3 µg	93.33 µg(67 g serving)	253%	Dairy and Egg Products
#23	Nuts, mixed nuts	139.1 µg	39.44 µg(28 g serving)	253%	Nut and Seed Products
#24	Flax seeds	135.9 µg	228.31 µg(168 g serving)	247%	Prepared Foods
#25	Egg substitute, powder	127.7 µg	12.64 µg(10 g serving)	232%	Dairy and Egg Products
#26	Lamb, variety meats and by-products, raw	126.9 µg	35.98 µg(28 g serving)	231%	Lamb, Veal and Game Products
#27	Egg, white, dried	125.1 µg	35.03 µg(28 g serving)	227%	Dairy and Egg Products
#28	Egg, white, dried	125.1 µg	133.86 µg(107 g serving)	227%	Dairy and Egg Products
#29	Cereals ready-to-eat, QUAKER	123.1 µg	18.47 µg(15 g serving)	224%	Breakfast Cereals
#30	Cereals ready-to-eat, wheat	123.1 µg	14.77 µg(12 g serving)	224%	Breakfast Cereals
#31	Sea lion, Steller, heart (Alaska Native)	122 µg	—	222%	American Indian / Alaska Native Foods
#32	Egg, whole, dried	121.1 µg	102.94 µg(85 g serving)	220%	Dairy and Egg Products
#33	Sea lion, Steller, meat with fat (Alaska Native)	119 µg	—	216%	American Indian / Alaska Native Foods
#34	Shrimp, dried	118.8 µg	160.38 µg(135 g serving)	216%	Finfish and Shellfish Products
#35	Egg, white, dried	116.8 µg	33.11 µg(28 g serving)	212%	Dairy and Egg Products
#36	Lamb, variety meats and by-products, liver, cooked	116.1 µg	98.69 µg(85 g serving)	211%	Lamb, Veal and Game Products
#37	Fish, whitefish, dried (Alaska Native)	113 µg	—	205%	American Indian / Alaska Native Foods
#38	Fish, tuna, cooked	112.5 µg	101.25 µg(90 g serving)	205%	Finfish and Shellfish Products
#39	Sea lion, Steller, meat (Alaska Native)	111.8 µg	—	203%	American Indian / Alaska Native Foods
#40	Lamb, variety meats and by-products, liver, braised	111.4 µg	94.69 µg(85 g serving)	203%	Lamb, Veal and Game Products
#41	Fish, tuna, cooked	108.2 µg	91.97 µg(85 g serving)	197%	Finfish and Shellfish Products
#42	Beef, New Zealand, boiled	105.2 µg	89.42 µg(85 g serving)	191%	Beef Products
#43	Steelhead trout, dried	105 µg	—	191%	American Indian / Alaska Native Foods
#44	Lamb, New Zealand, cooked	105 µg	89.25 µg(85 g serving)	191%	Lamb, Veal and Game Products
#45	Seeds, sunflower seed butter	104.4 µg	16.7 µg(16 g serving)	190%	Nut and Seed Products
#46	Seeds, sunflower seed butter	104.4 µg	16.7 µg(16 g serving)	190%	Nut and Seed Products
#47	Chicken, giblets, fried	104.2 µg	151.09 µg(145 g serving)	189%	Poultry Products
#48	Fish, salmon, dried (Alaska Native)	103.8 µg	—	189%	American Indian / Alaska Native Foods
#49	Beef, New Zealand, raw	103.3 µg	116.73 µg(113 g serving)	188%	Beef Products
#50	Whale, beluga, meat, dried (Alaska Native)	103 µg	46.35 µg(45 g serving)	187%	American Indian / Alaska Native Foods

Why Selenium, Se matters

Selenium, Se is an essential mineral. It appears naturally in a range of whole foods and is catalogued by USDA FoodData Central with per-100 g values for thousands of ingredients. The ranked list above surfaces the highest-density food sources in the USDA dataset.

Daily intake reference

Adult Daily Value (DV)	55 µg per day

Best for these diets

The highest-ranking Selenium, Se foods fit naturally into these dietary patterns:

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Showing top 50 foods

Nuts, brazilnuts, dried

Brazil nuts

Sea lion, Steller, liver (Alaska Native)

Nuts, mixed nuts

Pork, fresh, braised

Sea lion, Steller

Lamb, variety meats and by-products, braised

Spices, mustard seed, ground

Smelt, dried (Alaska Native)

Egg, white, dried

Pork, fresh, raw

Beef, variety meats and by-products, cooked

Kidney

Egg, whole, dried

Mollusks, oyster, cooked

Fish, cod, dried and salted

Mixed nuts, unroasted

Turkey, young hen, roasted

Mixed nuts, without peanuts

Mixed nuts, without peanuts

Beef, variety meats and by-products, raw

Egg, yolk, dried

Nuts, mixed nuts

Flax seeds

Egg substitute, powder

Lamb, variety meats and by-products, raw

Egg, white, dried

Egg, white, dried

Cereals ready-to-eat, QUAKER

Cereals ready-to-eat, wheat

Sea lion, Steller, heart (Alaska Native)

Egg, whole, dried

Sea lion, Steller, meat with fat (Alaska Native)

Shrimp, dried

Egg, white, dried

Lamb, variety meats and by-products, liver, cooked

Fish, whitefish, dried (Alaska Native)

Fish, tuna, cooked

Sea lion, Steller, meat (Alaska Native)

Lamb, variety meats and by-products, liver, braised

Fish, tuna, cooked

Beef, New Zealand, boiled

Steelhead trout, dried

Lamb, New Zealand, cooked

Seeds, sunflower seed butter

Seeds, sunflower seed butter

Chicken, giblets, fried

Fish, salmon, dried (Alaska Native)

Beef, New Zealand, raw

Whale, beluga, meat, dried (Alaska Native)

Why Selenium, Se matters

Daily intake reference

Best for these diets

Explore other nutrients

Build a plan that hits your Selenium, Se target