Foods high in selenium |
|
Food (Serving Size) |
Selenium (μg) |
Brazil nuts, raw or blanched (30g, 10 nuts) |
276 |
Tuna, canned in brine, drained (100g) |
73 |
Anchovy, canned in oil, drained (100g) |
68 |
Prawn, school or wild, raw (100g) |
62 |
Egg, chicken, hard-boiled (1 egg) |
60 |
Sardines, canned in oil, with bones (110g, 1 tin) |
58 |
Flathead, steamed, baked (100g) |
58 |
Tuna, yellowfin, steamed (100g) |
44 |
Oysters, Pacific, raw (100g) |
43 |
Pork, loin, baked (100g) |
40 |
Chicken, breast, baked (100g) |
26 |
Beef strips, lean, cooked (100g) |
26 |
Chickpeas, cooked (85g, ½ cup) |
21 |
Sunflower seeds, raw (30g, ¼ cup) |
19 |
Turkey, breast, baked (100g) |
19 |
Tofu, firm, raw (100g) |
17 |
Mushroom, common, raw (100g, 1 cup) |
16 |
Wheat bran, unprocessed, raw (60g, 1 cup) |
14 |
Cottage cheese, 1% milkfat (180g, ½ cup) |
10 |
Brown rice, long grain, cooked (100g, ½ cup) |
9.5 |
Parmesan cheese (50g, ½ cup) |
8.5 |
Milk, 1% fat (1 cup) |
8 |
Lentils, cooked (75g, 1 cup) |
6 |
Chia seeds (10g, 1 tablespoon) |
6 |
Spinach, boiled (110g, ½ cup) |
5 |
Note: Selenium content of plant-based sources can vary with soil selenium levels |
Dietary sources of selenium
1st Feb, 2022
1 | [Linus Pauling Institute. Selenium [Internet]. Linus Pauling Institute Oregon State University; 2021 [cited 2021 December 10].](https://lpi.oregonstate.edu/mic/minerals/selenium) |
2 | [National Institutes of Health. Selenium [Internet]. NHI Office of Dietary Supplements; 2021 [cited 2021 December 10].](https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/) |
3 | [Food Standards Australia & New Zealand. Australian Food Composition Database [Internet]; 2019 [cited 2021 December 10].](https://www.foodstandards.gov.au/science/monitoringnutrients/afcd/pages/default.aspx) |
4 | [US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference [Internet]. 2018 [cited 2021 December 10].](https://ndb.nal.usda.gov/ndb/) |