Foods high in selenium

Malt syrup tops the list with 40.8 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. 1Malt syrupSweets · 1 cup (332 g)40.8 µg74% DV
2. 2Twix peanut butter cookie barsSweets · 1 package (9.43 oz) (267 g)34.4 µg63% DV
3. 3Caramel custard flan, dry mixSweets · 1 package (3 oz) (85 g)18.1 µg33% DV
4. 4Chocolate mousse, prepared from recipeSweets · 0.5 cup (202 g)14.9 µg27% DV
5. 5Egg custard, dry mixSweets · 1 package (3 oz) (85 g)14.1 µg26% DV
6. 6Twix caramel cookie barsSweets · 1 package (11 oz) (312 g)13.4 µg24% DV
7. 7Caramel custard flan, prepared from recipeSweets · 0.5 cup (153 g)13.3 µg24% DV
8. 8Baked egg custardSweets · 0.5 cup (141 g)12.4 µg23% DV
9. 9Unsweetened baking chocolate, squaresSweets · 1 cup, grated (132 g)10.7 µg19% DV
10. 10Dark corn syrupSweets · 1 cup (328 g)9.5 µg17% DV
11. 11Fluffy white frosting mix, drySweets · 1 package (207 g)8.5 µg15% DV
12. 12Egg custard, dry mix, prepared with whole milkSweets · 0.5 cup (141 g)8.5 µg15% DV
13. 13Fluffy white frosting, dry mix, prepared with waterSweets · 1 package yields (315 g)8.2 µg15% DV
14. 14Milk chocolate coated peanutsSweets · 1 cup (149 g)8 µg15% DV
15. 15Yogurt confectioner's coatingSweets · 1 cup chips (170 g)8 µg15% DV
16. 16Milk chocolateSweets · 1 cup chips (168 g)7.6 µg14% DV
17. 17Caramel custard flan, dry mix, prepared with 2% milkSweets · 0 cup (141 g)7.5 µg14% DV
18. 18Caramel flan, prepared with whole milkSweets · 0 cup (141 g)7.3 µg13% DV
19. 19Chocolate fudge syrupSweets · 1 cup (304 g)7 µg13% DV
20. 20Egg custard, dry mix, prepared with 2% milkSweets · 0.5 cup (141 g)6.9 µg13% DV
21. 21Nuts in syrup toppingSweets · 1 cup (328 g)6.9 µg13% DV
22. 22Nestle Butterfinger CrispSweets · 1 piece (60 g)6.6 µg12% DV
23. 23Peanut butter confectioner's coatingSweets · 1 cup chips (168 g)6.6 µg12% DV
24. 24Gelatin dessert, dry mixSweets · 1 package (3 oz) (85 g)5.7 µg10% DV
25. 25Sorghum syrupSweets · 1 cup (330 g)5.6 µg10% DV
26. 26Semisweet chocolate with butterSweets · 1 cup chips (6 oz package) (170 g)5.4 µg10% DV
27. 27Chocolate pudding, dry mix, prepared with whole milkSweets · 0.5 cup (142 g)5.3 µg10% DV
28. 28Frozen yogurts, chocolate, nonfat milk, sweetened without sugarSweets · 1 cup (186 g)5.2 µg9% DV
29. 29Apple crispSweets · 0.5 cup (141 g)4.9 µg9% DV
30. 30Milk chocolate coated raisinsSweets · 1 cup (180 g)4.7 µg9% DV
31. 31Vanilla pudding, dry mix, prepared with whole milkSweets · 0.5 cup (140 g)4.6 µg8% DV
32. 32Unsweetened carob candySweets · 1 bar (3 oz) (87 g)4.5 µg8% DV
33. 33Snickers BarSweets · 1 bar (2 oz) (57 g)4.4 µg8% DV
34. 34Reduced sugar home preserved jelliesSweets · 1 cup (300 g)4.2 µg8% DV
35. 35Banana pudding, prepared with whole milkSweets · 0.5 cup (127 g)4.2 µg8% DV
36. 36Banana pudding, instant, with whole milkSweets · 0.5 cup (127 g)4.1 µg7% DV
37. 37Coconut bar, not chocolate coveredSweets · 1 bar (47 g)4 µg7% DV
38. 38Instant coconut cream pudding mixSweets · 1 package (3.5 oz) (99 g)4 µg7% DV
39. 39White chocolateSweets · 1 bar (3 oz) (85 g)3.8 µg7% DV
40. 40No sugar jam and preserves, any flavorSweets · 1 cup (224 g)3.8 µg7% DV
41. 41Rich vanilla ice creamSweets · 0.5 cup (107 g)3.7 µg7% DV
42. 42Rice pudding, ready-to-eatSweets · 1 serving 4 oz pudding cup (113 g)3.6 µg7% DV
43. 43Mars Twix chocolate fudge cookie barsSweets · 2 cookie 2011 label (51 g)3.6 µg6% DV
44. 44Fat-free chocolate frozen milk dessertSweets · 1 cup (137 g)3.6 µg6% DV
45. 45MolassesSweets · 1 serving 1 tbsp (20 g)3.6 µg6% DV
46. 46Chocolate pudding, regular dry mix, 2% milkSweets · 0.5 cup (128 g)3.5 µg6% DV
47. 47Chocolate frozen yogurtSweets · 1 cup (174 g)3.3 µg6% DV
48. 48Flavored frozen yogurtSweets · 1 cup (174 g)3.3 µg6% DV
49. 49Glaze frosting, prepared from recipeSweets · 1 recipe yield (327 g)3.3 µg6% DV
50. 50Chocolate pudding, dry mixSweets · 1 package (3.5 oz) (99 g)3.3 µg6% DV
51. 51Instant chocolate pudding, 2% milkSweets · 0.5 cup From 19211 (142 g)3.3 µg6% DV
52. 52Chocolate rennin, dry mix, prepared with 2% milkSweets · 0 cup (142 g)3.3 µg6% DV
53. 53Plain halavahSweets · 1 oz (28.4 g)3.3 µg6% DV
54. 54Coconut cream pudding, dry mix, prepared with 2% milkSweets · 0.5 cup (140 g)3.2 µg6% DV
55. 55Coconut cream pudding, prepared with whole milkSweets · 0.5 cup (140 g)3.2 µg6% DV
56. 56Light vanilla soft-serve ice creamSweets · 1 serving 1/2 cup (88 g)3.2 µg6% DV
57. 57Coconut cream pudding mix, regularSweets · 1 package (3.12 oz) (88 g)3.2 µg6% DV
58. 58Rich chocolate ice creamSweets · 1 cup (148 g)3.1 µg6% DV
59. 59Dry gelatin dessert mix with saltSweets · 1 package (3 oz) (85 g)3.1 µg6% DV
60. 60Lemon pudding, dry mix, prepared with sugarSweets · 0.5 cup (127 g)3 µg6% DV
61. 61Banana pudding, prepared with 2% milkSweets · 0.5 cup From 19211 (142 g)3 µg5% DV
62. 62Chocolate rennin, dry mix, prepared with whole milkSweets · 0 cup (142 g)3 µg5% DV
63. 63Vanilla rennin, dry mix, prepared with 2% milkSweets · 0 cup (142 g)3 µg5% DV
64. 64Instant banana pudding, prepared with 2% milkSweets · 0.5 cup From 19191 (147 g)2.9 µg5% DV
65. 65Coconut cream pudding, instant dry mix, 2% milkSweets · 0.5 cup (147 g)2.9 µg5% DV
66. 66Coconut cream pudding, prepared with whole milkSweets · 0.5 cup (147 g)2.9 µg5% DV
67. 67HoneySweets · 1 cup (339 g)2.7 µg5% DV
68. 68Vanilla pudding, regular dry mix, 2% milkSweets · 0.5 cup (128 g)2.7 µg5% DV
69. 69Fruit syrupSweets · 1 cup (334 g)2.7 µg5% DV
70. 70Hershey's Payday BarSweets · 1 serving (52 g)2.7 µg5% DV
71. 71Lemon pudding, prepared with whole milkSweets · 0.5 cup (147 g)2.6 µg5% DV
72. 72Brown sugarSweets · 1 cup packed (220 g)2.6 µg5% DV
73. 73French vanilla soft-serve ice creamSweets · 0.5 cup (4 fl oz) (86 g)2.6 µg5% DV
74. 74Tapioca pudding, dry mix, prepared with 2% milkSweets · 0.5 cup (128 g)2.6 µg5% DV
75. 75Table syrup blend, corn, refiner, and sugarSweets · 1 cup (316 g)2.5 µg5% DV
76. 76Chocolate pudding, dry mix, prepared with whole milkSweets · 0.5 cup (147 g)2.5 µg5% DV
77. 77Chocolate pudding, instant dry mixSweets · 1 package (3.5 oz) (99 g)2.5 µg5% DV
78. 78Rice pudding, dry mix, prepared with 2% milkSweets · 0.5 cup (128 g)2.4 µg4% DV
79. 79Tapioca pudding, dry mix, prepared with whole milkSweets · 0.5 cup (128 g)2.4 µg4% DV
80. 80Light corn syrupSweets · 1 cup (341 g)2.4 µg4% DV
81. 81Dark chocolate, 60-69% cacaoSweets · 1 oz (28.4 g)2.4 µg4% DV
82. 82Pineapple toppingSweets · 1 cup (340 g)2.4 µg4% DV
83. 83Vanilla soft-serve frozen yogurtSweets · 0.5 cup (72 g)2.4 µg4% DV
84. 84Rice pudding, dry mix, prepared with whole milkSweets · 0.5 cup (128 g)2.3 µg4% DV
85. 85Reduced calorie dry gelatin mixSweets · 1 tbsp (9 g)2.3 µg4% DV
86. 86Reduced calorie dry gelatin mixSweets · 1 tbsp (9 g)2.3 µg4% DV
87. 87Vanilla pudding, instant dry mix, whole milkSweets · 0.5 cup (142 g)2.3 µg4% DV
88. 88Unsweetened baking chocolate, liquidSweets · 1 oz (28.4 g)2.2 µg4% DV
89. 89M&M's Peanut Chocolate CandiesSweets · 1 serving 1 singles bag (54 g)2.2 µg4% DV
90. 90Butterscotch confectioner's coatingSweets · 1 cup chips (170 g)2.2 µg4% DV
91. 91High-fructose corn syrupSweets · 1 cup (310 g)2.2 µg4% DV
92. 92Kit Kat wafer barSweets · 1 bar (1.5 oz) (42 g)2.1 µg4% DV
93. 93Light chocolate ice cream, no sugar addedSweets · 1 serving 1/2 cup (72 g)2.1 µg4% DV
94. 94Reese's Fast Break milk chocolate peanut butter nougatSweets · 1 serving 1 bar (56 g)2.1 µg4% DV
95. 95Schiff Tiger's Milk BarSweets · 1 bar (35 g)2.1 µg4% DV
96. 96Fat-free vanilla ice creamSweets · 0.5 cup (67 g)1.9 µg4% DV
97. 97Dark chocolate, 70-85% cacaoSweets · 1 oz (28.4 g)1.9 µg4% DV
98. 98Pancake syrup, 2% maple, with potassiumSweets · 1 cup (315 g)1.9 µg3% DV
99. 99Frozen novelties, ice cream type, vanilla ice cream, light, no sugar added, chocolate coatedSweets · 1 bar (78 g)1.9 µg3% DV
100. 100Milk chocolate with rice cerealSweets · 1 bar (1.4 oz) (40 g)1.8 µg3% 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.