x

Top 100 Foods High In Selenium

Data Source: U.S. Agricultural Research Service Food Data Central

Default Ranking - Common Serving Size

Reference Dietary Intake For Selenium

55 µg
MALES
55 µg
FEMALES
60 µg
PREGNANT
70 µg
BREASTFEEDING
Food Name Common Serving Amount (% RDI) Selenium Per Calorie
brazil nuts per cup 2550µg (4636%) Great
rockfish per fillet 114µg (206%) Great
lobster per cup 106µg (193%) Great
sunflower seeds per cup 102µg (185%) Good
beef kidney per oz 89µg (163%) Great
lamb kidney per oz 89µg (162%) Great
sardine per cup 79µg (143%) Good
welk per oz 76µg (138%) Good
octopus per oz 76µg (138%) Great
pearled barley per cup 75µg (137%) Poor
orange roughy per oz 75µg (136%) Great
barley, hulled per cup 69µg (126%) Poor
mussel per cup 67µg (122%) Great
mackerel per piece 59µg (107%) Good
pork ribs per rack 58µg (105%) Good
pork liver per oz 57µg (104%) Great
turkey liver per liver cooked 54µg (99%) Great
sesame seeds per cup 52µg (94%) Poor
mollusks conch per cup 51µg (93%) Good
crab per cup 51µg (92%) Great
halibut per oz 47µg (86%) Great
rib eye fillet per fillet 47µg (85%) Good
sprouted wheat per cup 46µg (83%) Good
wheat bran per cup 45µg (82%) Good
abalone per oz 44µg (80%) Good
couscous per cup 43µg (79%) Good
clam per oz 43µg (78%) Good
oat bran per cup 42µg (77%) Good
pasta, whole-wheat per cup spaghetti not packed 42µg (77%) Good
shrimp per oz 42µg (77%) Great
cod per oz 42µg (76%) Great
ground pork per oz grilled patties 42µg (76%) Good
flounder per fillet 41µg (75%) Great
tuna per oz 40µg (72%) Good
swiss cheese per cup 40µg (72%) Poor
beef tenderloin steak per steak 39µg (72%) Poor
chicken liver per liver 39µg (71%) Great
pork chops per oz 39µg (70%) Good
egg noodles per cup 38µg (70%) Good
Noodles, egg, enriched, cooked per cup 38µg (70%) Good
roast pork per oz 37µg (68%) Good
chicken breast per oz 36µg (66%) Good
oat flour per cup 35µg (64%) Poor
bison per serving 35µg (64%) Good
rotisserie chicken back per oz 35µg (64%) Good
parmesan cheese per cup 34µg (63%) Poor
beef tenderloin steak per steak 34µg (63%) Poor
pork stomach, cooked per oz 34µg (62%) Good
bratwurst per link cooked 34µg (61%) Poor
oysters per oz 34µg (61%) Great
sirloin steak (lean) per oz 33µg (60%) Good
pork loin per oz 33µg (60%) Good
crayfish per oz 31µg (57%) Great
ground turkey per oz 31µg (56%) Good
beef rib eye steak per oz 30µg (55%) Good
beef roast per oz 30µg (55%) Good
salmon per oz 30µg (55%) Good
chuck steak per oz 30µg (55%) Good
egg noodles per cup 30µg (54%) Good
pork (lean) per oz 30µg (54%) Good
whiting per fillet 30µg (54%) Good
pork shoulder per oz 29µg (52%) Good
chicken drumstick per drumstick without skin 28µg (51%) Good
duck per cup 28µg (51%) Poor
white rice per cup 28µg (51%) Poor
top round steak per oz 28µg (51%) Good
roast ham per cup 28µg (50%) Poor
beef shortribs per piece 27µg (49%) Poor
beef liver per slice 27µg (48%) Good
portabella mushrooms per cup sliced 26µg (48%) Great
pollock per fillet 26µg (48%) Great
cashews per cup 26µg (48%) Poor
pork ribs per oz 26µg (47%) Poor
flank, steak per oz 26µg (47%) Poor
corn grain, yellow per cup 26µg (47%) Poor
turkey per oz 25µg (46%) Good
chicken per cup 25µg (46%) Poor
beef rib, small end per oz 25µg (46%) Poor
sirloin steak per oz 25µg (45%) Poor
greek yogurt (low fat) per container 25µg (45%) Good
pepperoni per oz 25µg (45%) Poor
beef rib, eye per oz 25µg (45%) Poor
beef loin, top loin per oz 24µg (45%) Poor
beef brisket per oz 24µg (43%) Poor
beef loin per oz 24µg (43%) Poor
rice flour per cup 24µg (43%) Poor
rye grain per cup 23µg (43%) Poor
lamb leg per oz 23µg (42%) Poor
mozzarella per cup 23µg (42%) Poor
rye flour per cup 23µg (42%) Poor
beef brisket, flat half per oz 23µg (42%) Poor
leg ham per oz 23µg (41%) Good
roast beef per oz 23µg (41%) Poor
feta cheese per cup 23µg (41%) Poor
t-bone steak per oz 22µg (41%) Poor
beef brisket, flat half per oz 22µg (40%) Poor
rotisserie chicken thigh per thigh 22µg (40%) Poor
mozzarella (non fat) per cup 21µg (39%) Poor
walnuts per cup 21µg (39%) Poor
rotisserie chicken thigh w. skin per thigh 21µg (38%) Poor

Recipes High In Selenium