Foods high in selenium

Durum wheat tops the list with 172 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.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1Durum wheatCereal Grains and Pasta · 1 cup (192 g)172 µg312% DV
  2. 2Uncooked khorasan wheatCereal Grains and Pasta · 1 cup (186 g)152 µg276% DV
  3. 3Enriched semolinaCereal Grains and Pasta · 1 cup (167 g)149 µg271% DV
  4. 4Hard red spring wheatCereal Grains and Pasta · 1 cup (192 g)136 µg247% DV
  5. 5Hard red winter wheatCereal Grains and Pasta · 1 cup (192 g)136 µg247% DV
  6. 6Crude wheat germCereal Grains and Pasta · 1 cup (115 g)91.1 µg166% DV
  7. 7Pearled barley, rawCereal Grains and Pasta · 1 cup (200 g)75.4 µg137% DV
  8. 8Whole-grain wheat flourCereal Grains and Pasta · 1 cup (120 g)74.2 µg135% DV
  9. 9Dry whole-wheat pastaCereal Grains and Pasta · 1 cup spaghetti (91 g)70.6 µg128% DV
  10. 10Whole grain pasta, 51% wheat, dryCereal Grains and Pasta · 1 cup spaghetti (91 g)69.9 µg127% DV
  11. 11Hulled barleyCereal Grains and Pasta · 1 cup (184 g)69.4 µg126% DV
  12. 12Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dryCereal Grains and Pasta · 1 cup spaghetti (91 g)63.2 µg115% DV
  13. 13Barley malt flourCereal Grains and Pasta · 1 cup (162 g)61.1 µg111% DV
  14. 14Dry enriched pastaCereal Grains and Pasta · 1 cup spaghetti (91 g)57.5 µg105% DV
  15. 15Unenriched pasta, dryCereal Grains and Pasta · 1 cup spaghetti (91 g)57.5 µg105% DV
  16. 16Barley flour or mealCereal Grains and Pasta · 1 cup (148 g)55.8 µg101% DV
  17. 17Cooked khorasan wheatCereal Grains and Pasta · 1 cup (172 g)54.9 µg100% DV
  18. 18Enriched white bread flourCereal Grains and Pasta · 1 cup (137 g)54.4 µg99% DV
  19. 19Unenriched bread flourCereal Grains and Pasta · 1 cup unsifted, dipped (137 g)54.4 µg99% DV
  20. 20Sprouted wheatCereal Grains and Pasta · 1 cup (108 g)45.9 µg83% DV
  21. 21Crude wheat branCereal Grains and Pasta · 1 cup (58 g)45 µg82% DV
  22. 22Cooked couscousCereal Grains and Pasta · 1 cup, cooked (157 g)43.2 µg78% DV
  23. 23Enriched self-rising all-purpose white wheat flourCereal Grains and Pasta · 1 cup (125 g)43 µg78% DV
  24. 24Raw oat branCereal Grains and Pasta · 1 cup (94 g)42.5 µg77% DV
  25. 25Cooked whole-wheat pastaCereal Grains and Pasta · 1 cup spaghetti not packed (117 g)42.5 µg77% DV
  26. 26Bleached enriched all-purpose white wheat flourCereal Grains and Pasta · 1 cup (125 g)42.4 µg77% DV
  27. 27All-purpose flour, enriched, unbleachedCereal Grains and Pasta · 1 cup (125 g)42.4 µg77% DV
  28. 28Unenriched all-purpose white flourCereal Grains and Pasta · 1 cup (125 g)42.4 µg77% DV
  29. 29Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cookedCereal Grains and Pasta · 1 cup spaghetti not packed (116 g)39.7 µg72% DV
  30. 30Millet flourCereal Grains and Pasta · 1 cup (119 g)38.9 µg71% DV
  31. 31Enriched egg noodles, cooked, with saltCereal Grains and Pasta · 1 cup (160 g)38.2 µg70% DV
  32. 32Cooked unenriched egg noodles, with added saltCereal Grains and Pasta · 1 cup (160 g)38.2 µg70% DV
  33. 33Cooked enriched egg noodlesCereal Grains and Pasta · 1 cup (160 g)38.2 µg70% DV
  34. 34Egg noodles, cooked, without saltCereal Grains and Pasta · 1 cup (160 g)38.2 µg70% DV
  35. 35Dry enriched parboiled white riceCereal Grains and Pasta · 1 cup (185 g)36.8 µg67% DV
  36. 36Dry unenriched parboiled long-grain white riceCereal Grains and Pasta · 1 cup (185 g)36.8 µg67% DV
  37. 37Dry spinach spaghettiCereal Grains and Pasta · 2 oz (57 g)36.2 µg66% DV
  38. 38Amaranth grain, uncookedCereal Grains and Pasta · 1 cup (193 g)36.1 µg66% DV
  39. 39Whole grain pasta, 51% wheat, cookedCereal Grains and Pasta · 1 cup spaghetti not packed (116 g)35.6 µg65% DV
  40. 40Partially debranned oat flourCereal Grains and Pasta · 1 cup (104 g)35.4 µg64% DV
  41. 41Dry enriched instant white riceCereal Grains and Pasta · 1 cup (95 g)35.3 µg64% DV
  42. 42Protein-fortified spaghetti, cookedCereal Grains and Pasta · 1 cup (140 g)35.3 µg64% DV
  43. 43Cooked enriched spinach egg noodlesCereal Grains and Pasta · 1 cup (160 g)34.9 µg63% DV
  44. 44Cooked enriched pasta, with added saltCereal Grains and Pasta · 1 cup spaghetti not packed (124 g)32.7 µg60% DV
  45. 45Cooked enriched pasta, no added saltCereal Grains and Pasta · 1 cup spaghetti not packed (124 g)32.7 µg60% DV
  46. 46Unenriched pasta, with salt, cookedCereal Grains and Pasta · 1 cup spaghetti not packed (124 g)32.7 µg60% DV
  47. 47Unenriched pasta, cooked, without saltCereal Grains and Pasta · 1 cup spaghetti not packed (124 g)32.7 µg60% DV
  48. 48Raw brown long-grain riceCereal Grains and Pasta · 1 cup (185 g)31.6 µg58% DV
  49. 49Spinach spaghetti, cookedCereal Grains and Pasta · 1 cup (140 g)30.9 µg56% DV
  50. 50Uncooked enriched short-grain white riceCereal Grains and Pasta · 1 cup (200 g)30.2 µg55% DV
  51. 51Dry enriched egg noodlesCereal Grains and Pasta · 1 cup (38 g)29.9 µg54% DV
  52. 52Dry unenriched egg noodlesCereal Grains and Pasta · 1 cup (38 g)29.9 µg54% DV
  53. 53Raw enriched medium-grain white riceCereal Grains and Pasta · 1 cup (195 g)29.4 µg54% DV
  54. 54Uncooked unenriched glutinous white riceCereal Grains and Pasta · 1 cup (185 g)27.9 µg51% DV
  55. 55Raw enriched long-grain white riceCereal Grains and Pasta · 1 cup (185 g)27.9 µg51% DV
  56. 56Raw unenriched long-grain white riceCereal Grains and Pasta · 1 cup (185 g)27.9 µg51% DV
  57. 57Cooked enriched vegetable macaroniCereal Grains and Pasta · 1 cup spiral shaped (134 g)26.5 µg48% DV
  58. 58White corn grainCereal Grains and Pasta · 1 cup (166 g)25.7 µg47% DV
  59. 59Yellow corn grainCereal Grains and Pasta · 1 cup (166 g)25.7 µg47% DV
  60. 60Unenriched white rice flourCereal Grains and Pasta · 1 cup (158 g)23.9 µg43% DV
  61. 61Rye grainCereal Grains and Pasta · 1 cup (169 g)23.5 µg43% DV
  62. 62Sorghum grainCereal Grains and Pasta · 1 cup (192 g)23.4 µg43% DV
  63. 63Dark rye flourCereal Grains and Pasta · 1 cup (128 g)23 µg42% DV
  64. 64Uncooked speltCereal Grains and Pasta · 1 cup (174 g)20.4 µg37% DV
  65. 65White whole-grain cornmealCereal Grains and Pasta · 1 cup (122 g)18.9 µg34% DV
  66. 66Whole-grain yellow cornmealCereal Grains and Pasta · 1 cup (122 g)18.9 µg34% DV
  67. 67Tinkyada brown rice pasta, cookedCereal Grains and Pasta · 1 cup spaghetti not packed (169 g)18.8 µg34% DV
  68. 68Crude rice branCereal Grains and Pasta · 1 cup (118 g)18.4 µg33% DV
  69. 69White whole-grain corn flourCereal Grains and Pasta · 1 cup (117 g)18 µg33% DV
  70. 70Whole-grain yellow corn flourCereal Grains and Pasta · 1 cup (117 g)18 µg33% DV
  71. 71Light rye flourCereal Grains and Pasta · 1 cup (102 g)18 µg33% DV
  72. 72Cooked oat branCereal Grains and Pasta · 1 cup (219 g)16.9 µg31% DV
  73. 73White degermed cornmeal, enrichedCereal Grains and Pasta · 1 cup (157 g)16.5 µg30% DV
  74. 74Yellow degermed enriched cornmealCereal Grains and Pasta · 1 cup (157 g)16.5 µg30% DV
  75. 75White degermed cornmeal, unenrichedCereal Grains and Pasta · 1 cup (157 g)16.5 µg30% DV
  76. 76Yellow degermed cornmeal, unenrichedCereal Grains and Pasta · 1 cup (157 g)16.5 µg30% DV
  77. 77Whole grain sorghum flourCereal Grains and Pasta · 1 cup (121 g)14.8 µg27% DV
  78. 78Cooked enriched parboiled white riceCereal Grains and Pasta · 1 cup (158 g)14.7 µg27% DV
  79. 79Cooked unenriched parboiled long-grain white riceCereal Grains and Pasta · 1 cup (158 g)14.7 µg27% DV
  80. 80Medium rye flourCereal Grains and Pasta · 1 cup (102 g)14.7 µg27% DV
  81. 81Uncle Ben's parboiled brown rice, cookedCereal Grains and Pasta · 1 cup (155 g)14.6 µg26% DV
  82. 82Uncooked quinoaCereal Grains and Pasta · 1 cup (170 g)14.4 µg26% DV
  83. 83Crunchy flat noodles, Chinese restaurantCereal Grains and Pasta · 1 cup (45 g)14.4 µg26% DV
  84. 84BuckwheatCereal Grains and Pasta · 1 cup (170 g)14.1 µg26% DV
  85. 85Cooked enriched medium-grain white riceCereal Grains and Pasta · 1 cup (186 g)13.9 µg25% DV
  86. 86Cooked enriched short-grain white riceCereal Grains and Pasta · 1 cup (186 g)13.9 µg25% DV
  87. 87Roasted buckwheat groats, dryCereal Grains and Pasta · 1 cup (164 g)13.8 µg25% DV
  88. 88Amaranth grain, cookedCereal Grains and Pasta · 1 cup (246 g)13.5 µg25% DV
  89. 89Pearled barley, cookedCereal Grains and Pasta · 1 cup (157 g)13.5 µg25% DV
  90. 90Crude corn branCereal Grains and Pasta · 1 cup (76 g)12.5 µg23% DV
  91. 91Uncle Ben's dry parboiled brown riceCereal Grains and Pasta · 0.25 cup (48 g)12.1 µg22% DV
  92. 92Enriched white masa corn flourCereal Grains and Pasta · 1 cup (114 g)12 µg22% DV
  93. 93White masa corn flourCereal Grains and Pasta · 1 cup (114 g)12 µg22% DV
  94. 94Enriched yellow masa corn flourCereal Grains and Pasta · 1 cup (114 g)12 µg22% DV
  95. 95Cooked enriched long-grain white rice, with saltCereal Grains and Pasta · 1 cup (158 g)11.8 µg22% DV
  96. 96White long-grain rice, cooked, with saltCereal Grains and Pasta · 1 cup (158 g)11.8 µg22% DV
  97. 97Cooked enriched long-grain white riceCereal Grains and Pasta · 1 cup (158 g)11.8 µg22% DV
  98. 98Cooked unenriched long-grain white rice, without saltCereal Grains and Pasta · 1 cup (158 g)11.8 µg22% DV
  99. 99Cooked brown long-grain riceCereal Grains and Pasta · 1 cup (202 g)11.7 µg21% DV
  100. 100Yellow degermed corn flourCereal Grains and Pasta · 1 cup (126 g)10.1 µg18% DV

More rankings

Foods high in sodiumFoods high in potassiumFoods high in calciumFoods high in ironFoods high in magnesiumFoods high in phosphorusFoods high in zincFoods high in copperFoods high in manganeseFoods high in iodine

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.