Foods high in selenium

Whole-wheat pancake dry mix tops the list with 53.2 µg per serving. The Daily Value for selenium is 55 µg. Ranked from 11,720 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Whole-wheat pancake dry mixBaked Products · 1 cup, poured from box (140 g)53.2 µg97% DV
2. 2Meal crackersBaked Products · 1 cup (115 g)48.6 µg88% DV
3. 3Mexican bollilo rollBaked Products · 1 piece (98 g)38 µg69% DV
4. 4Plain chapatiBaked Products · 1 piece (68 g)36.5 µg66% DV
5. 5Oat bran bagelsBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)35.9 µg65% DV
6. 6Plain waffles, prepared from recipeBaked Products · 1 waffle, round (7" dia) (75 g)34.6 µg63% DV
7. 7Cinnamon-raisin bagels, toastedBaked Products · 1 medium bagel (4" dia) (99 g)33 µg60% DV
8. 8Cinnamon-raisin bagelsBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)32.5 µg59% DV
9. 9Egg bagelsBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)32.1 µg58% DV
10. 10Seasoned dry breadcrumbsBaked Products · 1 cup (120 g)29.6 µg54% DV
11. 11Whole wheat pita breadBaked Products · 1 pita, large (6-1/2" dia) (64 g)28.2 µg51% DV
12. 12Wheat bagelsBaked Products · 1 bagel (98 g)28.1 µg51% DV
13. 13Plain pancake dry mixBaked Products · 1 cup, poured from box (130 g)28.1 µg51% DV
14. 14Plain dry grated bread crumbsBaked Products · 1 cup (108 g)27.2 µg49% DV
15. 15Whole-wheat English muffinsBaked Products · 1 muffin (66 g)26.6 µg48% DV
16. 16Refrigerated plain naanBaked Products · 1 piece (90 g)25.1 µg46% DV
17. 17Plain enriched bagels, with calcium propionate, toastedBaked Products · 1 medium bagel (3-1/2" to 4" dia) (99 g)24.9 µg45% DV
18. 18Angel food cakeBaked Products · 1 cake (9" dia x 4") (340 g)24.8 µg45% DV
19. 19Cinnamon Danish pastryBaked Products · 1 large (approx 7" dia) (142 g)24.1 µg44% DV
20. 20Hush puppiesBaked Products · 1 cup (152 g)24 µg44% DV
21. 21Reduced fat plain pancakesBaked Products · 1 serving 3 pancakes (105 g)23.1 µg42% DV
22. 22Hard rollsBaked Products · 1 roll (3-1/2" dia) (57 g)22.3 µg41% DV
23. 23Multigrain bagelsBaked Products · 1 piece bagel (81 g)21.8 µg40% DV
24. 24Frozen low-fat whole wheat wafflesBaked Products · 1 serving 2 waffles (70 g)21.4 µg39% DV
25. 25Plain enriched bagels, with calcium propionateBaked Products · 1 bagel (99 g)21.3 µg39% DV
26. 26Fruit Danish pastryBaked Products · 1 large (approx 7" dia) (142 g)21 µg38% DV
27. 27Plain or buttermilk biscuits, from recipeBaked Products · 1 biscuit (4" dia) (101 g)19.7 µg36% DV
28. 28Whole wheat hamburger rollsBaked Products · 1 roll (56 g)18.4 µg33% DV
29. 29Fat-free pound cake, commercially preparedBaked Products · 1 cake (340 g)18 µg33% DV
30. 30Iced cream puff or eclairBaked Products · 4 oz (113 g)17.5 µg32% DV
31. 31Plain breadsticksBaked Products · 1 cup, small pieces (46 g)17.3 µg31% DV
32. 32Corn muffinsBaked Products · 1 medium (113 g)17.2 µg31% DV
33. 33Mixed-grain English muffinsBaked Products · 1 muffin (66 g)16.8 µg31% DV
34. 34Wheat English muffinsBaked Products · 1 muffin (57 g)16.6 µg30% DV
35. 35Pan dulce, sweet yeast breadBaked Products · 1 slice (average weight of 1 slice) (63 g)16.5 µg30% DV
36. 36Enriched white pita breadBaked Products · 1 pita, large (6-1/2" dia) (60 g)16.3 µg30% DV
37. 37Buckwheat pancake dry mixBaked Products · 1 cup, poured from box (122 g)16 µg29% DV
38. 38Cream puff shells, prepared from recipeBaked Products · 1 cream puff shell (66 g)15.8 µg29% DV
39. 39Whole wheat tortillas, ready-to-bake or -fryBaked Products · 1 tortilla 1 serving (41 g)15.2 µg28% DV
40. 40Whole wheat French or Vienna breadBaked Products · 1 slice 1 serving (48 g)15.1 µg27% DV
41. 41Guava pastriesBaked Products · 1 piece (86 g)15.1 µg27% DV
42. 42Whole wheat bread, toastedBaked Products · 1 oz (28.4 g)14.9 µg27% DV
43. 43Lemon meringue pieBaked Products · 1 piece (1/8 of 9" dia) (127 g)14.7 µg27% DV
44. 44Pecan pieBaked Products · 1 piece (1/8 of 9" dia) (122 g)14.6 µg27% DV
45. 45Plain pancakes, from incomplete dry mixBaked Products · 1 cup, poured from box (112 g)14.4 µg26% DV
46. 46Low sodium toast thinsBaked Products · 1 serving (31 g)14.3 µg26% DV
47. 47Cinnamon sweet rolls with raisinsBaked Products · 1 large (83 g)14.1 µg26% DV
48. 48Cherry pieBaked Products · 1 piece (1/8 of 9" dia) (180 g)14 µg26% DV
49. 49Toasted white breadBaked Products · 1 cup, crumbs (45 g)13.9 µg25% DV
50. 50Whole-wheat dinner rollsBaked Products · 1 roll (1 oz) (28 g)13.8 µg25% DV
51. 51Toasted plain English muffins, enrichedBaked Products · 1 muffin (52 g)13.7 µg25% DV
52. 52Mixed-grain hamburger bunsBaked Products · 1 roll (43 g)13.7 µg25% DV
53. 53Wheat or cracked wheat hamburger rollsBaked Products · 1 roll (51 g)13.6 µg25% DV
54. 54Dry bread stuffing mixBaked Products · 1 oz (28.4 g)13.6 µg25% DV
55. 55Banana cream pieBaked Products · 1 piece (1/8 of 9" dia) (144 g)13.1 µg24% DV
56. 56Plain English muffins, enrichedBaked Products · 1 muffin (57 g)12.8 µg23% DV
57. 57Toasted raisin-cinnamon English muffinsBaked Products · 1 muffin (52 g)12.6 µg23% DV
58. 58Whole grain cheese crackersBaked Products · 1 serving 55 pieces (31 g)12.5 µg23% DV
59. 59Oat bran muffinsBaked Products · 1 medium (113 g)12.4 µg23% DV
60. 60Toasted sprouted wheat breadBaked Products · 1 slice 1 serving (38 g)12.4 µg23% DV
61. 61Raisin-cinnamon English muffinsBaked Products · 1 muffin (57 g)12.3 µg22% DV
62. 62Apple pieBaked Products · 1 piece (1/8 of 9" dia) (155 g)12.1 µg22% DV
63. 63Refrigerated whole wheat naanBaked Products · 1 piece (106 g)12.1 µg22% DV
64. 64Homemade whole wheat bread, toastedBaked Products · 1 oz (28.4 g)12 µg22% DV
65. 65Vanilla cream pieBaked Products · 1 piece (1/8 of 9" dia) (126 g)12 µg22% DV
66. 66Plain hamburger bunsBaked Products · 1 roll 1 serving (44 g)12 µg22% DV
67. 67Low-fat plain or honey graham crackersBaked Products · 1 serving (35 g)11.8 µg21% DV
68. 68Seasoned croutonsBaked Products · 1 cup (40 g)11.5 µg21% DV
69. 69Frozen whole wheat chapati or rotiBaked Products · 1 piece (43 g)11.4 µg21% DV
70. 70Sprouted wheat breadBaked Products · 1 slice 1 serving (38 g)11.4 µg21% DV
71. 71Whole grain white bagelsBaked Products · 0.5 piece bagel 1 serving (43 g)11.3 µg21% DV
72. 72Chocolate cake, no frostingBaked Products · 1 piece (1/12 of 9" dia) (95 g)11.3 µg21% DV
73. 73Cheese croissantsBaked Products · 1 croissant, small (42 g)11.3 µg20% DV
74. 74Plain croutonsBaked Products · 1 cup (30 g)11.3 µg20% DV
75. 75Pumpkin pieBaked Products · 1 piece (1/8 of 9" dia) (155 g)11 µg20% DV
76. 76Gluten-free whole grain rollsBaked Products · 1 roll (44 g)11 µg20% DV
77. 77Udi's whole grain gluten-free dinner rollsBaked Products · 1 roll (44 g)11 µg20% DV
78. 78Plain or buttermilk biscuits, refrigerated dough, lower fatBaked Products · 1 serving 1 biscuit (58 g)11 µg20% DV
79. 79Homemade whole wheat breadBaked Products · 1 oz (28.4 g)10.9 µg20% DV
80. 80Mince pieBaked Products · 1 piece (1/8 of 9" dia) (165 g)10.9 µg20% DV
81. 81Blueberry pieBaked Products · 1 piece (1/8 of 9" dia) (147 g)10.9 µg20% DV
82. 82Apple croissantsBaked Products · 1 croissant, medium (57 g)10.8 µg20% DV
83. 83Flour tortillas, ready-to-bake, shelf stableBaked Products · 1 tortilla (49 g)10.7 µg20% DV
84. 84Flour tortillas, refrigerated, ready-to-bake or -fryBaked Products · 1 tortilla (48 g)10.7 µg19% DV
85. 85Whole-wheat matzoBaked Products · 0.5 oz (14.2 g)10.7 µg19% DV
86. 86Enriched popover mixBaked Products · 1 oz (28.4 g)10.7 µg19% DV
87. 87Jelly-filled yeast doughnutsBaked Products · 1 doughnut oval (3-1/2" x 2-1/2") (85 g)10.6 µg19% DV
88. 88French rollsBaked Products · 1 roll (38 g)10.6 µg19% DV
89. 89Baked frozen standard pie crustBaked Products · 1 pie crust (average weight of 1 baked crust) (154 g)10.5 µg19% DV
90. 90Plain melba toastBaked Products · 1 cup pieces (30 g)10.4 µg19% DV
91. 91Egg dinner rollsBaked Products · 1 roll (2-1/2" dia) (35 g)10.4 µg19% DV
92. 92Toasted protein breadBaked Products · 1 oz (28.4 g)10.3 µg19% DV
93. 93Muffins, plain, prepared from recipe, made with low fat (2%) milkBaked Products · 1 muffin (57 g)10.3 µg19% DV
94. 94Bread, white, commercially prepared, low sodium, no saltBaked Products · 1 cup, crumbs (45 g)10.2 µg18% DV
95. 95Toasted multigrain breadBaked Products · 1 oz (28.4 g)10.1 µg18% DV
96. 96Deep dish pie crust, frozen, unbaked, enriched flourBaked Products · 1 pie crust (average weight) (225 g)10.1 µg18% DV
97. 97Deep dish pie crust, frozen, bakedBaked Products · 1 pie crust (average weight) (202 g)10.1 µg18% DV
98. 98Rye dinner rollsBaked Products · 1 medium (36 g)10 µg18% DV
99. 99Vanilla wafer pie crust, chilledBaked Products · 1 cup (129 g)9.9 µg18% DV
100. 100White breadBaked Products · 1 cup, crumbs (45 g)9.9 µg18% DV

Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.