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Top 101 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
Nutrients Per Serving Nutrient Density Per Calorie
Food Name Common Serving Amount (% RDI) Calories 100% RDI
brazil nuts per 1.0 cup (133.0g) 2550µg (4636%) 19
rockfish per 1.0 fillet (149.0g) 114µg (206%) 79
lobster per 1.0 cup (145.0g) 106µg (193%) 67
sunflower seeds per 1.0 cup (128.0g) 102µg (185%) 379
beef kidney per 3.0 oz (85.0g) 89µg (163%) 82
lamb kidney per 3.0 oz (85.0g) 89µg (162%) 59
sardine per 1.0 cup (149.0g) 79µg (143%) 217
welk per 3.0 oz (85.0g) 76µg (138%) 169
octopus per 3.0 oz (85.0g) 76µg (138%) 101
pearled barley per 1.0 cup (200.0g) 75µg (137%) 514
orange roughy per 3.0 oz (85.0g) 75µg (136%) 65
barley, hulled per 1.0 cup (184.0g) 69µg (126%) 516
mussel per 1.0 cup (150.0g) 67µg (122%) 106
mackerel per 1.0 piece (80.0g) 59µg (107%) 229
pork ribs per 1.0 rack (122.0g) 58µg (105%) 251
pork liver per 3.0 oz (85.0g) 57µg (104%) 134
turkey liver per 1.0 liver cooked (53.0g) 54µg (99%) 102
sesame seeds per 1.0 cup (150.0g) 52µg (94%) 1009
mollusks conch per 1.0 cup (127.0g) 51µg (93%) 177
crab per 1.0 cup (118.0g) 51µg (92%) 106
halibut per 3.0 oz (85.0g) 47µg (86%) 110
rib eye fillet per 1.0 fillet (135.0g) 47µg (85%) 317
sprouted wheat per 1.0 cup (108.0g) 46µg (83%) 256
wheat bran per 1.0 cup (58.0g) 45µg (82%) 153
abalone per 3.0 oz (85.0g) 44µg (80%) 201
couscous per 1.0 cup (157.0g) 43µg (79%) 224
clam per 3.0 oz (85.0g) 43µg (78%) 155
oat bran per 1.0 cup (94.0g) 42µg (77%) 299
pasta, whole-wheat per 1.0 cup spaghetti not packed (117.0g) 42µg (77%) 226
shrimp per 3.0 oz (85.0g) 42µg (77%) 132
cod per 1.0 oz (28.4g) 42µg (76%) 108
ground pork per 3.0 oz grilled patties (85.0g) 42µg (76%) 207
flounder per 1.0 fillet (127.0g) 41µg (75%) 145
tuna per 3.0 oz (85.0g) 40µg (72%) 216
swiss cheese per 1.0 cup (132.0g) 40µg (72%) 721
beef tenderloin steak per 1.0 steak (140.0g) 39µg (72%) 532
chicken liver per 1.0 liver (44.0g) 39µg (71%) 107
pork chops per 3.0 oz (85.0g) 39µg (70%) 211
egg noodles per 1.0 cup (160.0g) 38µg (70%) 318
Noodles, egg, enriched, cooked per 1.0 cup (160.0g) 38µg (70%) 318
roast pork per 3.0 oz (85.0g) 37µg (68%) 250
chicken breast per 3.0 oz (85.0g) 36µg (66%) 192
oat flour per 1.0 cup (104.0g) 35µg (64%) 654
bison per 1.0 serving (85.0g) 35µg (64%) 228
rotisserie chicken back per 3.0 oz (85.0g) 35µg (64%) 284
parmesan cheese per 1.0 cup (100.0g) 34µg (63%) 672
beef tenderloin steak per 1.0 steak (119.0g) 34µg (63%) 499
pork stomach, cooked per 3.0 oz (85.0g) 34µg (62%) 214
bratwurst per 1.0 link cooked (85.0g) 34µg (61%) 461
oysters per 3.0 oz (85.0g) 34µg (61%) 142
sirloin steak (lean) per 3.0 oz (85.0g) 33µg (60%) 250
pork loin per 3.0 oz (85.0g) 33µg (60%) 276
crayfish per 3.0 oz (85.0g) 31µg (57%) 123
ground turkey per 3.0 oz (85.0g) 31µg (56%) 393
beef rib eye steak per 3.0 oz (85.0g) 30µg (55%) 381
beef roast per 3.0 oz (85.0g) 30µg (55%) 275
salmon per 3.0 oz (85.0g) 30µg (55%) 242
chuck steak per 3.0 oz (85.0g) 30µg (55%) 302
egg noodles per 1.0 cup (38.0g) 30µg (54%) 268
pork (lean) per 3.0 oz (85.0g) 30µg (54%) 327
whiting per 1.0 fillet (72.0g) 30µg (54%) 155
pork shoulder per 3.0 oz (85.0g) 29µg (52%) 264
chicken drumstick per 1.0 drumstick without skin (95.0g) 28µg (51%) 275
duck per 1.0 cup (140.0g) 28µg (51%) 927
white rice per 1.0 cup (185.0g) 28µg (51%) 1329
top round steak per 3.0 oz (85.0g) 28µg (51%) 352
roast ham per 1.0 cup (140.0g) 28µg (50%) 494
beef shortribs per 1.0 piece (121.0g) 27µg (49%) 734
beef liver per 1.0 slice (81.0g) 27µg (48%) 293
portabella mushrooms per 1.0 cup sliced (121.0g) 26µg (48%) 73
pollock per 1.0 fillet (60.0g) 26µg (48%) 138
cashews per 1.0 cup (129.0g) 26µg (48%) 1571
pork ribs per 3.0 oz (85.0g) 26µg (47%) 649
flank, steak per 3.0 oz (85.0g) 26µg (47%) 476
corn grain, yellow per 1.0 cup (166.0g) 26µg (47%) 1295
turkey per 3.0 oz (85.0g) 25µg (46%) 349
chicken per 1.0 cup (140.0g) 25µg (46%) 669
beef rib, small end per 3.0 oz (85.0g) 25µg (46%) 517
sirloin steak per 3.0 oz (85.0g) 25µg (45%) 458
greek yogurt (low fat) per 1.0 container (200.0g) 25µg (45%) 324
pepperoni per 3.0 oz (85.0g) 25µg (45%) 956
beef rib, eye per 3.0 oz (85.0g) 25µg (45%) 504
beef loin, top loin per 3.0 oz (85.0g) 24µg (45%) 477
beef brisket per 3.0 oz (85.0g) 24µg (43%) 548
beef loin per 3.0 oz (85.0g) 24µg (43%) 544
rice flour per 1.0 cup (158.0g) 24µg (43%) 1333
rye grain per 1.0 cup (169.0g) 23µg (43%) 1337
lamb leg per 3.0 oz (85.0g) 23µg (42%) 522
mozzarella per 1.0 cup (86.0g) 23µg (42%) 624
rye flour per 1.0 cup (128.0g) 23µg (42%) 993
beef brisket, flat half per 3.0 oz (85.0g) 23µg (42%) 587
leg ham per 3.0 oz (85.0g) 23µg (41%) 341
roast beef per 3.0 oz (85.0g) 23µg (41%) 455
feta cheese per 1.0 cup (150.0g) 23µg (41%) 968
t-bone steak per 3.0 oz (85.0g) 22µg (41%) 615
beef brisket, flat half per 3.0 oz (85.0g) 22µg (40%) 626
rotisserie chicken thigh per 1.0 thigh (95.0g) 22µg (40%) 460
mozzarella (non fat) per 1.0 cup (113.0g) 21µg (39%) 410
walnuts per 1.0 cup (125.0g) 21µg (39%) 2003
rotisserie chicken thigh w. skin per 1.0 thigh (95.0g) 21µg (38%) 565
butternuts per 1.0 cup (120.0g) 21µg (38%) 1957

Recipes High In Selenium