Foods high in selenium

Crude wheat bran tops the list with 35.9 µg per 100 calories. 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. 1Crude wheat branCereal Grains and Pasta35.9 µg
2. 2Durum wheatCereal Grains and Pasta26.4 µg
3. 3Enriched semolinaCereal Grains and Pasta24.8 µg
4. 4Cooked couscousCereal Grains and Pasta24.6 µg
5. 5Cooked whole-wheat pastaCereal Grains and Pasta24.4 µg
6. 6Uncooked khorasan wheatCereal Grains and Pasta24.2 µg
7. 7Cooked khorasan wheatCereal Grains and Pasta24.2 µg
8. 8Dry whole-wheat pastaCereal Grains and Pasta22 µg
9. 9Crude wheat germCereal Grains and Pasta22 µg
10. 10Hard red winter wheatCereal Grains and Pasta21.6 µg
11. 11Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cookedCereal Grains and Pasta21.5 µg
12. 12Hard red spring wheatCereal Grains and Pasta21.5 µg
13. 13Sprouted wheatCereal Grains and Pasta21.5 µg
14. 14Whole grain pasta, 51% wheat, dryCereal Grains and Pasta21.3 µg
15. 15Dry enriched egg noodlesCereal Grains and Pasta20.5 µg
16. 16Dry unenriched egg noodlesCereal Grains and Pasta20.5 µg
17. 17Whole grain pasta, 51% wheat, cookedCereal Grains and Pasta19.7 µg
18. 18Cooked oat branCereal Grains and Pasta19.3 µg
19. 19Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dryCereal Grains and Pasta19.2 µg
20. 20Raw oat branCereal Grains and Pasta18.4 µg
21. 21Whole-grain wheat flourCereal Grains and Pasta18.2 µg
22. 22Enriched egg noodles, cooked, with saltCereal Grains and Pasta17.3 µg
23. 23Cooked unenriched egg noodles, with added saltCereal Grains and Pasta17.3 µg
24. 24Cooked enriched egg noodlesCereal Grains and Pasta17.3 µg
25. 25Egg noodles, cooked, without saltCereal Grains and Pasta17.3 µg
26. 26Dry spinach spaghettiCereal Grains and Pasta17.1 µg
27. 27Dry enriched pastaCereal Grains and Pasta17 µg
28. 28Unenriched pasta, dryCereal Grains and Pasta17 µg
29. 29Spinach spaghetti, cookedCereal Grains and Pasta17 µg
30. 30Cooked enriched pasta, with added saltCereal Grains and Pasta16.8 µg
31. 31Unenriched pasta, with salt, cookedCereal Grains and Pasta16.8 µg
32. 32Cooked enriched pasta, no added saltCereal Grains and Pasta16.7 µg
33. 33Unenriched pasta, cooked, without saltCereal Grains and Pasta16.7 µg
34. 34Cooked enriched spinach egg noodlesCereal Grains and Pasta16.5 µg
35. 35Cooked enriched vegetable macaroniCereal Grains and Pasta15.5 µg
36. 36Protein-fortified spaghetti, cookedCereal Grains and Pasta15.4 µg
37. 37Fine semolina flourCereal Grains and Pasta12 µg
38. 38Enriched white bread flourCereal Grains and Pasta11 µg
39. 39Unenriched bread flourCereal Grains and Pasta11 µg
40. 40Barley flour or mealCereal Grains and Pasta10.9 µg
41. 41Vital wheat glutenCereal Grains and Pasta10.7 µg
42. 42Pearled barley, rawCereal Grains and Pasta10.7 µg
43. 43Hulled barleyCereal Grains and Pasta10.6 µg
44. 44Barley malt flourCereal Grains and Pasta10.4 µg
45. 45Whole grain oat flourCereal Grains and Pasta9.9 µg
46. 46Dry enriched instant white riceCereal Grains and Pasta9.8 µg
47. 47Enriched self-rising all-purpose white wheat flourCereal Grains and Pasta9.7 µg
48. 48Bleached enriched all-purpose white wheat flourCereal Grains and Pasta9.3 µg
49. 49All-purpose flour, enriched, unbleachedCereal Grains and Pasta9.3 µg
50. 50Unenriched all-purpose white flourCereal Grains and Pasta9.3 µg
51. 51Unbleached enriched white bread flourCereal Grains and Pasta9.2 µg
52. 52Millet flourCereal Grains and Pasta8.6 µg
53. 53Partially debranned oat flourCereal Grains and Pasta8.4 µg
54. 54Coarse semolina flourCereal Grains and Pasta8.2 µg
55. 55Tinkyada brown rice pasta, cookedCereal Grains and Pasta8 µg
56. 56Bleached white wheat flour, 15% protein, enrichedCereal Grains and Pasta7.8 µg
57. 57Bleached white wheat flour, 15% protein, unenrichedCereal Grains and Pasta7.8 µg
58. 58Steel cut oatsCereal Grains and Pasta7.7 µg
59. 59White industrial flour, 11.5% protein, enrichedCereal Grains and Pasta7.6 µg
60. 60White industrial flour, 11.5% protein, unenrichedCereal Grains and Pasta7.6 µg
61. 61White industrial flour, 11.5% protein, unbleachedCereal Grains and Pasta7.6 µg
62. 62Cooked enriched parboiled white riceCereal Grains and Pasta7.6 µg
63. 63Cooked unenriched parboiled long-grain white riceCereal Grains and Pasta7.6 µg
64. 64Crude corn branCereal Grains and Pasta7.4 µg
65. 65White industrial flour, 13% protein, enrichedCereal Grains and Pasta7.2 µg
66. 66Bleached white wheat flour, 13% protein, unenrichedCereal Grains and Pasta7.2 µg
67. 67Pearled barley, cookedCereal Grains and Pasta7 µg
68. 68Uncle Ben's dry parboiled brown riceCereal Grains and Pasta6.8 µg
69. 69Old fashioned rolled oatsCereal Grains and Pasta6.7 µg
70. 70Uncle Ben's parboiled brown rice, cookedCereal Grains and Pasta6.4 µg
71. 71Unenriched whole wheat flourCereal Grains and Pasta6.4 µg
72. 72Crunchy flat noodles, Chinese restaurantCereal Grains and Pasta6.2 µg
73. 73Whole grain milletCereal Grains and Pasta6.1 µg
74. 74Chinese chow mein noodlesCereal Grains and Pasta6.1 µg
75. 75Cooked white glutinous riceCereal Grains and Pasta5.8 µg
76. 76Cooked enriched long-grain white rice, with saltCereal Grains and Pasta5.8 µg
77. 77White long-grain rice, cooked, with saltCereal Grains and Pasta5.8 µg
78. 78Cooked enriched long-grain white riceCereal Grains and Pasta5.8 µg
79. 79Cooked unenriched long-grain white rice, without saltCereal Grains and Pasta5.8 µg
80. 80Cooked enriched medium-grain white riceCereal Grains and Pasta5.8 µg
81. 81Cooked enriched short-grain white riceCereal Grains and Pasta5.8 µg
82. 82Amaranth flourCereal Grains and Pasta5.6 µg
83. 83Unbleached unenriched all-purpose flourCereal Grains and Pasta5.6 µg
84. 84Dark rye flourCereal Grains and Pasta5.5 µg
85. 85Amaranth grain, cookedCereal Grains and Pasta5.4 µg
86. 86Dry enriched parboiled white riceCereal Grains and Pasta5.3 µg
87. 87Dry unenriched parboiled long-grain white riceCereal Grains and Pasta5.3 µg
88. 88Amaranth grain, uncookedCereal Grains and Pasta5 µg
89. 89Crude rice branCereal Grains and Pasta4.9 µg
90. 90Light rye flourCereal Grains and Pasta4.9 µg
91. 91Rye flourCereal Grains and Pasta4.7 µg
92. 92Cooked brown long-grain riceCereal Grains and Pasta4.7 µg
93. 93Buckwheat flourCereal Grains and Pasta4.7 µg
94. 94Raw brown long-grain riceCereal Grains and Pasta4.7 µg
95. 95Bleached enriched all-purpose flourCereal Grains and Pasta4.3 µg
96. 96White whole-grain cornmealCereal Grains and Pasta4.3 µg
97. 97Whole-grain yellow cornmealCereal Grains and Pasta4.3 µg
98. 98White whole-grain corn flourCereal Grains and Pasta4.3 µg
99. 99Whole-grain yellow corn flourCereal Grains and Pasta4.3 µg
100. 100White corn grainCereal Grains and Pasta4.2 µg

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.