Minerals
Top 50 Foods Highest in Selenium
Ranked by Selenium content per 100g edible portion. Daily Value: 55.0 ug (FDA 2020). Data from USDA FoodData Central.
Selenium: benefits, deficiency & absorption tips#1 Highest
Nuts, brazilnuts, dried, unblanched
1917 ug
Daily Value
55.0 ug
FDA 2020
Foods ranked
50
with Selenium data
Complete Ranking — Selenium per 100g
| # | Food | Selenium (ug) | % DV | Calories | Group |
|---|---|---|---|---|---|
| 1 | Nuts, brazilnuts, dried, unblanched | 1917 | 3485% (Excellent) | 659 kcal | Nut and Seed Products |
| 2 | Sea lion, Steller, liver (Alaska Native) vs #1 | 693 | 1260% (Excellent) | 137 kcal | American Indian/Alaska Native Foods |
| 3 | Nuts, mixed nuts, oil roasted, without peanuts, with salt added vs #1 | 422 | 766% (Excellent) | 615 kcal | Nut and Seed Products |
| 4 | Pork, fresh, variety meats and by-products, kidneys, cooked, braised vs #1 | 312 | 566% (Excellent) | 151 kcal | Pork Products |
| 5 | Nuts, brazilnuts, raw vs #1 | 280 | 510% (Excellent) | — | Nut and Seed Products |
| 6 | Sea lion, Steller, kidney (Alaska Native) vs #1 | 274 | 498% (Excellent) | 93 kcal | American Indian/Alaska Native Foods |
| 7 | Lamb, variety meats and by-products, kidneys, cooked, braised vs #1 | 219 | 398% (Excellent) | 137 kcal | Lamb, Veal, and Game Products |
| 8 | Spices, mustard seed, ground vs #1 | 208 | 378% (Excellent) | 508 kcal | Spices and Herbs |
| 9 | Smelt, dried (Alaska Native) vs #1 | 194 | 353% (Excellent) | 386 kcal | American Indian/Alaska Native Foods |
| 10 | Egg, white, dried, stabilized, glucose reduced vs #1 | 192 | 349% (Excellent) | 357 kcal | Dairy and Egg Products |
| 11 | Pork, fresh, variety meats and by-products, kidneys, raw vs #1 | 190 | 345% (Excellent) | 100 kcal | Pork Products |
| 12 | Beef, variety meats and by-products, kidneys, cooked, simmered vs #1 | 168 | 305% (Excellent) | 158 kcal | Beef Products |
| 13 | Egg, whole, dried vs #1 | 165 | 299% (Excellent) | 592 kcal | Dairy and Egg Products |
| 14 | Mollusks, oyster, Pacific, cooked, moist heat vs #1 | 154 | 280% (Excellent) | 163 kcal | Finfish and Shellfish Products |
| 15 | Fish, cod, Atlantic, dried and salted vs #1 | 148 | 269% (Excellent) | 290 kcal | Finfish and Shellfish Products |
| 16 | Turkey, young hen, skin only, cooked, roasted vs #1 | 144 | 262% (Excellent) | 482 kcal | Poultry Products |
| 17 | Beef, variety meats and by-products, kidneys, raw vs #1 | 141 | 256% (Excellent) | 99 kcal | Beef Products |
| 18 | Egg, yolk, dried vs #1 | 139 | 253% (Excellent) | 669 kcal | Dairy and Egg Products |
| 19 | Nuts, mixed nuts, oil roasted, without peanuts, lightly salted vs #1 | 139 | 253% (Excellent) | 607 kcal | Nut and Seed Products |
| 20 | Flaxseed, ground vs #1 | 136 | 247% (Excellent) | — | Nut and Seed Products |
| 21 | Egg substitute, powder vs #1 | 128 | 232% (Excellent) | 444 kcal | Dairy and Egg Products |
| 22 | Lamb, variety meats and by-products, kidneys, raw vs #1 | 127 | 231% (Excellent) | 97 kcal | Lamb, Veal, and Game Products |
| 23 | Egg, white, dried vs #1 | 125 | 227% (Excellent) | 382 kcal | Dairy and Egg Products |
| 24 | Egg, white, dried, powder, stabilized, glucose reduced vs #1 | 125 | 227% (Excellent) | 376 kcal | Dairy and Egg Products |
| 25 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat vs #1 | 123 | 224% (Excellent) | 366 kcal | Breakfast Cereals |
| 26 | Cereals ready-to-eat, wheat, puffed, fortified vs #1 | 123 | 224% (Excellent) | 364 kcal | Breakfast Cereals |
| 27 | Sea lion, Steller, heart (Alaska Native) vs #1 | 122 | 222% (Excellent) | 102 kcal | American Indian/Alaska Native Foods |
| 28 | Egg, whole, dried, stabilized, glucose reduced vs #1 | 121 | 220% (Excellent) | 615 kcal | Dairy and Egg Products |
| 29 | Sea lion, Steller, meat with fat (Alaska Native) vs #1 | 119 | 216% (Excellent) | 242 kcal | American Indian/Alaska Native Foods |
| 30 | Egg, white, dried, flakes, stabilized, glucose reduced vs #1 | 117 | 212% (Excellent) | 351 kcal | Dairy and Egg Products |
| 31 | Lamb, variety meats and by-products, liver, cooked, pan-fried vs #1 | 116 | 211% (Excellent) | 238 kcal | Lamb, Veal, and Game Products |
| 32 | Fish, whitefish, dried (Alaska Native) vs #1 | 113 | 205% (Excellent) | 371 kcal | American Indian/Alaska Native Foods |
| 33 | Sea lion, Steller, meat (Alaska Native) vs #1 | 112 | 203% (Excellent) | 120 kcal | American Indian/Alaska Native Foods |
| 34 | Lamb, variety meats and by-products, liver, cooked, braised vs #1 | 111 | 203% (Excellent) | 220 kcal | Lamb, Veal, and Game Products |
| 35 | Fish, tuna, yellowfin, fresh, cooked, dry heat vs #1 | 108 | 197% (Excellent) | 130 kcal | Finfish and Shellfish Products |
| 36 | Beef, New Zealand, imported, variety meats and by-products, kidney, cooked, boiled vs #1 | 105 | 191% (Excellent) | 157 kcal | Beef Products |
| 37 | Steelhead trout, dried, flesh (Shoshone Bannock) vs #1 | 105 | 191% (Excellent) | 382 kcal | American Indian/Alaska Native Foods |
| 38 | Lamb, New Zealand, imported, kidney, cooked, soaked and fried vs #1 | 105 | 191% (Excellent) | 112 kcal | Lamb, Veal, and Game Products |
| 39 | Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program) vs #1 | 104 | 190% (Excellent) | 617 kcal | Nut and Seed Products |
| 40 | Seeds, sunflower seed butter, without salt vs #1 | 104 | 190% (Excellent) | 617 kcal | Nut and Seed Products |
| 41 | Chicken, broilers or fryers, giblets, cooked, fried vs #1 | 104 | 189% (Excellent) | 277 kcal | Poultry Products |
| 42 | Fish, salmon, chum, dried (Alaska Native) vs #1 | 104 | 189% (Excellent) | 378 kcal | American Indian/Alaska Native Foods |
| 43 | Beef, New Zealand, imported, variety meats and by-products, kidney, raw vs #1 | 103 | 188% (Excellent) | 87 kcal | Beef Products |
| 44 | Whale, beluga, meat, dried (Alaska Native) vs #1 | 103 | 187% (Excellent) | 327 kcal | American Indian/Alaska Native Foods |
| 45 | Turkey, all classes, liver, cooked, simmered vs #1 | 102 | 186% (Excellent) | 189 kcal | Poultry Products |
| 46 | Chicken, roasting, giblets, cooked, simmered vs #1 | 100 | 182% (Excellent) | 165 kcal | Poultry Products |
| 47 | Veal, variety meats and by-products, kidneys, cooked, braised vs #1 | 100 | 182% (Excellent) | 163 kcal | Lamb, Veal, and Game Products |
| 48 | Chicken, capons, giblets, cooked, simmered vs #1 | 95.0 | 173% (Excellent) | 164 kcal | Poultry Products |
| 49 | Lamb, New Zealand, imported, kidney, raw vs #1 | 93.6 | 170% (Excellent) | 84 kcal | Lamb, Veal, and Game Products |
| 50 | Fish, whitefish, eggs (Alaska Native) vs #1 | 92.8 | 169% (Excellent) | 104 kcal | American Indian/Alaska Native Foods |
* All values per 100g edible portion. % Daily Values based on FDA 2020 (2,000 kcal diet). Rankings update automatically when USDA data is refreshed.