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Foods High in Selenium

60 whole foods ranked by how much Selenium a typical serving delivers, shown as a percentage of the 55 mcg daily value (≥10% per serving = a good source). Glutathione peroxidase, thyroid hormone metabolism.

What Selenium does in the body →
  1. 1
    Brazil Nut
    Nuts & Seeds
    976% DV
    537 mcg / 28 g
    82
  2. 2
    Tuna
    Seafood
    140% DV
    77 mcg / 85 g
    82
  3. 3
    Egg Yolk
    Eggs
    102% DV
    56 mcg / 100 g
    78
  4. 4
    Liquid Egg Yolk (Plain
    Dairy
    102% DV
    56 mcg / 100 g
    78
  5. 5
    Egg Whites Dried
    Dairy
    95% DV
    52 mcg / 40 g
    77
  6. 6
    Tilapia
    Seafood
    84% DV
    46.2 mcg / 85 g
    81
  7. 7
    Sardines
    Seafood
    81% DV
    44.8 mcg / 85 g
    88
  8. 8
    Mackerel
    Seafood
    80% DV
    43.9 mcg / 85 g
    90
  9. 9
    Wheat Germ
    Grain
    72% DV
    39.6 mcg / 50 g
    95
  10. 10
    Cod
    Seafood
    72% DV
    39.8 mcg / 85 g
    81
  11. 11
    Wheat
    Grain
    64% DV
    35.4 mcg / 50 g
    92
  12. 12
    Pork Tenderloin
    Meat
    64% DV
    35.2 mcg / 85 g
    80
  13. 13
    Crab
    Seafood
    61% DV
    33.6 mcg / 85 g
    78
  14. 14
    Pollock
    Seafood
    60% DV
    33.2 mcg / 85 g
    82
  15. 15
    Haddock
    Seafood
    59% DV
    32.6 mcg / 85 g
    81
  16. 16
    Shrimp
    Seafood
    59% DV
    32.3 mcg / 85 g
    81
  17. 17
    Spaghetti
    Grain
    58% DV
    31.8 mcg / 50 g
    91
  18. 18
    Anchovy
    Seafood
    56% DV
    31 mcg / 85 g
    95
  19. 19
    Liquid Whole Egg (Plain
    Dairy
    55% DV
    30 mcg / 100 g
    78
  20. 20
    Salmon
    Seafood
    53% DV
    29.4 mcg / 85 g
    93
  21. 21
    Pork Loin
    Meat
    51% DV
    28.3 mcg / 85 g
    80
  22. 22
    Egg
    Eggs
    47% DV
    25.8 mcg / 100 g
    79
  23. 23
    Ham
    Meat
    46% DV
    25.1 mcg / 85 g
    63
  24. 24
    Pork
    Meat
    45% DV
    25 mcg / 85 g
    72
  25. 25
    Beef Sirloin
    Meat
    44% DV
    24.2 mcg / 85 g
    81
  26. 26
    Yogurt
    Dairy
    44% DV
    24.3 mcg / 245 g
    81
  27. 27
    Ground Turkey
    Meat
    43% DV
    23.5 mcg / 85 g
    83
  28. 28
    Turkey Thigh
    Meat
    43% DV
    23.7 mcg / 85 g
    78
  29. 29
    Wheat Bran
    Grain
    42% DV
    23.3 mcg / 30 g
    94
  30. 30
    Steelhead Trout
    Seafood
    40% DV
    22.1 mcg / 85 g
    97
  31. 31
    Sunflower Seed
    Nuts & Seeds
    40% DV
    22.2 mcg / 28 g
    90
  32. 32
    Chicken Thigh
    Meat
    38% DV
    21 mcg / 85 g
    71
  33. 33
    Chicken Drumstick
    Meat
    37% DV
    20.4 mcg / 85 g
    71
  34. 34
    Egg White
    Eggs
    36% DV
    20 mcg / 100 g
    74
  35. 35
    Turkey Breast
    Meat
    35% DV
    19.4 mcg / 85 g
    78
  36. 36
    Liquid Egg White (Without Whipping Agents)
    Dairy
    35% DV
    19 mcg / 100 g
    73
  37. 37
    Beef
    Meat
    35% DV
    19.1 mcg / 85 g
    72
  38. 38
    Wheat Flour
    Grain
    34% DV
    18.5 mcg / 30 g
    91
  39. 39
    Barley
    Grain
    34% DV
    18.9 mcg / 50 g
    90
  40. 40
    Pepeao
    Vegetable
    33% DV
    18.1 mcg / 40 g
    83
  41. 41
    Turkey
    Meat
    33% DV
    18.1 mcg / 85 g
    80
  42. 42
    Soy Flour
    Legume
    32% DV
    17.7 mcg / 30 g
    95
  43. 43
    Fungi
    Vegetable
    32% DV
    17.4 mcg / 40 g
    92
  44. 44
    Chicken Wing
    Meat
    32% DV
    17.3 mcg / 85 g
    71
  45. 45
    Bison
    Meat
    31% DV
    17 mcg / 85 g
    83
  46. 46
    Kielbasa
    Meat
    31% DV
    16.8 mcg / 85 g
    52
  47. 47
    Tofu
    Legume
    28% DV
    15.7 mcg / 90 g
    90
  48. 48
    Sunflower Seed Kernel
    Nuts & Seeds
    27% DV
    14.8 mcg / 28 g
    89
  49. 49
    Soybean
    Vegetable
    26% DV
    14.3 mcg / 85 g
    86
  50. 50
    Goose
    Meat
    26% DV
    14.3 mcg / 85 g
    81
  51. 51
    Noodle
    Grain
    26% DV
    14.3 mcg / 50 g
    74
  52. 52
    Bratwurst
    Meat
    26% DV
    14.5 mcg / 85 g
    56
  53. 53
    Oat Bran
    Grain
    25% DV
    13.6 mcg / 30 g
    95
  54. 54
    Veal
    Meat
    25% DV
    13.6 mcg / 85 g
    78
  55. 55
    Pastrami
    Meat
    25% DV
    13.7 mcg / 85 g
    75
  56. 56
    Poultry
    Meat
    24% DV
    13.3 mcg / 85 g
    65
  57. 57
    Roast Beef
    Meat
    23% DV
    12.5 mcg / 85 g
    79
  58. 58
    Oat
    Grain
    23% DV
    12.7 mcg / 50 g
    74
  59. 59
    Catfish
    Seafood
    22% DV
    12.3 mcg / 85 g
    90
  60. 60
    Garlic
    Vegetable
    22% DV
    12.1 mcg / 85 g
    88
Keep exploring:All nutrients →·Whole-foods catalog →·Selenium reference →

Amounts are for one typical serving (FDA/USDA reference portion) of the food's default form. %DV is relative to the 55 mcg daily value. Educational reference, not medical advice.