Foods high in selenium

Durum wheat tops the list with 89.4 µg per 100 g. 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. 1Durum wheatCereal Grains and Pasta89.4 µg163% DV
2. 2Enriched semolinaCereal Grains and Pasta89.4 µg163% DV
3. 3Uncooked khorasan wheatCereal Grains and Pasta81.5 µg148% DV
4. 4Crude wheat germCereal Grains and Pasta79.2 µg144% DV
5. 5Dry enriched egg noodlesCereal Grains and Pasta78.8 µg143% DV
6. 6Dry unenriched egg noodlesCereal Grains and Pasta78.8 µg143% DV
7. 7Crude wheat branCereal Grains and Pasta77.6 µg141% DV
8. 8Dry whole-wheat pastaCereal Grains and Pasta77.6 µg141% DV
9. 9Whole grain pasta, 51% wheat, dryCereal Grains and Pasta76.8 µg140% DV
10. 10Hard red spring wheatCereal Grains and Pasta70.7 µg129% DV
11. 11Hard red winter wheatCereal Grains and Pasta70.7 µg129% DV
12. 12Whole wheat pasta, dryCereal Grains and Pasta69.4 µg126% DV
13. 13Dry spinach spaghettiCereal Grains and Pasta63.5 µg115% DV
14. 14Dry enriched pastaCereal Grains and Pasta63.2 µg115% DV
15. 15Unenriched pasta, dryCereal Grains and Pasta63.2 µg115% DV
16. 16Whole-grain wheat flourCereal Grains and Pasta61.8 µg112% DV
17. 17Raw oat branCereal Grains and Pasta45.2 µg82% DV
18. 18Fine semolina flourCereal Grains and Pasta44.1 µg80% DV
19. 19Sprouted wheatCereal Grains and Pasta42.5 µg77% DV
20. 20Enriched white bread flourCereal Grains and Pasta39.7 µg72% DV
21. 21Unenriched bread flourCereal Grains and Pasta39.7 µg72% DV
22. 22Vital wheat glutenCereal Grains and Pasta39.7 µg72% DV
23. 23Whole grain oat flourCereal Grains and Pasta38.2 µg69% DV
24. 24Barley flour or mealCereal Grains and Pasta37.7 µg69% DV
25. 25Barley malt flourCereal Grains and Pasta37.7 µg69% DV
26. 26Hulled barleyCereal Grains and Pasta37.7 µg69% DV
27. 27Pearled barley, rawCereal Grains and Pasta37.7 µg69% DV
28. 28Dry enriched instant white riceCereal Grains and Pasta37.2 µg68% DV
29. 29Cooked whole-wheat pastaCereal Grains and Pasta36.3 µg66% DV
30. 30Enriched self-rising all-purpose white wheat flourCereal Grains and Pasta34.4 µg63% DV
31. 31Whole wheat pasta, cookedCereal Grains and Pasta34.2 µg62% DV
32. 32Partially debranned oat flourCereal Grains and Pasta34 µg62% DV
33. 33All-purpose flour, enriched, unbleachedCereal Grains and Pasta33.9 µg62% DV
34. 34Bleached enriched all-purpose white wheat flourCereal Grains and Pasta33.9 µg62% DV
35. 35Unenriched all-purpose white flourCereal Grains and Pasta33.9 µg62% DV
36. 36Unbleached enriched white bread flourCereal Grains and Pasta33.3 µg61% DV
37. 37Millet flourCereal Grains and Pasta32.7 µg59% DV
38. 38Crunchy flat noodles, Chinese restaurantCereal Grains and Pasta32.1 µg58% DV
39. 39Cooked khorasan wheatCereal Grains and Pasta31.9 µg58% DV
40. 40Whole grain pasta, 51% wheat, cookedCereal Grains and Pasta30.7 µg56% DV
41. 41Coarse semolina flourCereal Grains and Pasta29.8 µg54% DV
42. 42Steel cut oatsCereal Grains and Pasta29 µg53% DV
43. 43Chinese chow mein noodlesCereal Grains and Pasta28.5 µg52% DV
44. 44Bleached white wheat flour, 15% protein, enrichedCereal Grains and Pasta28.1 µg51% DV
45. 45Bleached white wheat flour, 15% protein, unenrichedCereal Grains and Pasta28.1 µg51% DV
46. 46Cooked couscousCereal Grains and Pasta27.5 µg50% DV
47. 47White industrial flour, 11.5% protein, enrichedCereal Grains and Pasta27.5 µg50% DV
48. 48White industrial flour, 11.5% protein, unbleachedCereal Grains and Pasta27.5 µg50% DV
49. 49White industrial flour, 11.5% protein, unenrichedCereal Grains and Pasta27.5 µg50% DV
50. 50Cooked enriched pasta, no added saltCereal Grains and Pasta26.4 µg48% DV
51. 51Cooked enriched pasta, with added saltCereal Grains and Pasta26.4 µg48% DV
52. 52Unenriched pasta, cooked, without saltCereal Grains and Pasta26.4 µg48% DV
53. 53Unenriched pasta, with salt, cookedCereal Grains and Pasta26.4 µg48% DV
54. 54Bleached white wheat flour, 13% protein, unenrichedCereal Grains and Pasta26.2 µg48% DV
55. 55White industrial flour, 13% protein, enrichedCereal Grains and Pasta26.2 µg48% DV
56. 56Old fashioned rolled oatsCereal Grains and Pasta25.4 µg46% DV
57. 57Protein-fortified spaghetti, cookedCereal Grains and Pasta25.2 µg46% DV
58. 58Uncle Ben's dry parboiled brown riceCereal Grains and Pasta25.2 µg46% DV
59. 59Cooked enriched egg noodlesCereal Grains and Pasta23.9 µg43% DV
60. 60Cooked unenriched egg noodles, with added saltCereal Grains and Pasta23.9 µg43% DV
61. 61Egg noodles, cooked, without saltCereal Grains and Pasta23.9 µg43% DV
62. 62Enriched egg noodles, cooked, with saltCereal Grains and Pasta23.9 µg43% DV
63. 63Unenriched whole wheat flourCereal Grains and Pasta23.6 µg43% DV
64. 64Whole grain milletCereal Grains and Pasta23.1 µg42% DV
65. 65Spinach spaghetti, cookedCereal Grains and Pasta22.1 µg40% DV
66. 66Cooked enriched spinach egg noodlesCereal Grains and Pasta21.8 µg40% DV
67. 67Amaranth flourCereal Grains and Pasta21.1 µg38% DV
68. 68Unbleached unenriched all-purpose flourCereal Grains and Pasta20.1 µg37% DV
69. 69Dry enriched parboiled white riceCereal Grains and Pasta19.9 µg36% DV
70. 70Dry unenriched parboiled long-grain white riceCereal Grains and Pasta19.9 µg36% DV
71. 71Cooked enriched vegetable macaroniCereal Grains and Pasta19.8 µg36% DV
72. 72Amaranth grain, uncookedCereal Grains and Pasta18.7 µg34% DV
73. 73Dark rye flourCereal Grains and Pasta18 µg33% DV
74. 74Light rye flourCereal Grains and Pasta17.6 µg32% DV
75. 75Raw brown long-grain riceCereal Grains and Pasta17.1 µg31% DV
76. 76Rye flourCereal Grains and Pasta16.6 µg30% DV
77. 77Crude corn branCereal Grains and Pasta16.5 µg30% DV
78. 78Bleached enriched all-purpose flourCereal Grains and Pasta15.7 µg29% DV
79. 79Buckwheat flourCereal Grains and Pasta15.7 µg29% DV
80. 80Crude rice branCereal Grains and Pasta15.6 µg28% DV
81. 81White corn grainCereal Grains and Pasta15.5 µg28% DV
82. 82White whole-grain cornmealCereal Grains and Pasta15.5 µg28% DV
83. 83Whole-grain yellow cornmealCereal Grains and Pasta15.5 µg28% DV
84. 84Yellow corn grainCereal Grains and Pasta15.5 µg28% DV
85. 85White whole-grain corn flourCereal Grains and Pasta15.4 µg28% DV
86. 86Whole-grain yellow corn flourCereal Grains and Pasta15.4 µg28% DV
87. 87Dry rice noodlesCereal Grains and Pasta15.1 µg27% DV
88. 88Raw enriched long-grain white riceCereal Grains and Pasta15.1 µg27% DV
89. 89Raw enriched medium-grain white riceCereal Grains and Pasta15.1 µg27% DV
90. 90Raw unenriched long-grain white riceCereal Grains and Pasta15.1 µg27% DV
91. 91Uncooked enriched short-grain white riceCereal Grains and Pasta15.1 µg27% DV
92. 92Uncooked unenriched glutinous white riceCereal Grains and Pasta15.1 µg27% DV
93. 93Raw unenriched long grain brown riceCereal Grains and Pasta14.8 µg27% DV
94. 94Bleached white wheat flour, 10% protein, enrichedCereal Grains and Pasta14.6 µg27% DV
95. 95Bleached white wheat flour, 10% protein, unenrichedCereal Grains and Pasta14.6 µg27% DV
96. 96White industrial flour, 10% protein, enrichedCereal Grains and Pasta14.6 µg27% DV
97. 97Medium rye flourCereal Grains and Pasta14.4 µg26% DV
98. 98Unbleached enriched all-purpose flourCereal Grains and Pasta14.2 µg26% DV
99. 99Rye grainCereal Grains and Pasta13.9 µg25% DV
100. 100Whole grain buckwheatCereal Grains and Pasta13.6 µg25% 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.