Foods high in selenium

Brazil nuts tops the list with 2,550 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. 1Brazil nutsNuts and seeds · 1 cup (133 g)2,550 µg4636% DV
2. 2Brazil nuts, dried, unblanchedNut and Seed Products · 1 cup, whole (133 g)2,550 µg4636% DV
3. 3Oil roasted mixed nuts, no peanuts, saltedNut and Seed Products · 1 cup (144 g)607 µg1104% DV
4. 4KidneyLiver and organ meats · 1 kidney (230 g)383 µg697% DV
5. 5Flax seedsNuts and seeds · 1 cup (168 g)228 µg415% DV
6. 6Raw mixed nutsNuts and seeds · 1 cup (142 g)209 µg380% DV
7. 7Dried egg whites, stabilized, glucose reducedDairy and Egg Products · 1 cup, sifted (107 g)205 µg374% DV
8. 8Unsalted mixed nuts without peanutsNuts and seeds · 1 cup (142 g)202 µg368% DV
9. 9Salted mixed nuts without peanutsNuts and seeds · 1 cup (142 g)201 µg365% DV
10. 10Tuna, cannedFish · 1 large can (255 g)173 µg314% DV
11. 11Durum wheatCereal Grains and Pasta · 1 cup (192 g)172 µg312% DV
12. 12LobsterShellfish · 1 lobster (200 g)161 µg293% DV
13. 13Dried shrimpShellfish · 1 cup (135 g)160 µg292% DV
14. 14Tuna, cookedFish · 1 large fillet (135 g)152 µg276% DV
15. 15Uncooked khorasan wheatCereal Grains and Pasta · 1 cup (186 g)152 µg276% DV
16. 16Chicken giblets, friedPoultry Products · 1 cup, chopped or diced (145 g)151 µg275% DV
17. 17Enriched semolinaCereal Grains and Pasta · 1 cup (167 g)149 µg271% DV
18. 18Simmered roasting chicken gibletsPoultry Products · 1 cup, chopped or diced (145 g)145 µg264% DV
19. 19Tilapia, grilledFish · 1 whole fish, any size (270 g)143 µg260% DV
20. 20Tilapia, steamedFish · 1 whole fish, any size (270 g)143 µg259% DV
21. 21TilapiaFish · 1 whole fish, any size (270 g)140 µg255% DV
22. 22Tilapia, baked or broiledFish · 1 whole fish, any size (270 g)140 µg255% DV
23. 23Dried whole eggsDairy and Egg Products · 1 cup, sifted (85 g)140 µg255% DV
24. 24Capon giblets, cooked, simmeredPoultry Products · 1 cup, chopped or diced (145 g)138 µg250% DV
25. 25Hard red spring wheatCereal Grains and Pasta · 1 cup (192 g)136 µg247% DV
26. 26Hard red winter wheatCereal Grains and Pasta · 1 cup (192 g)136 µg247% DV
27. 27Egg white, dried, powder, stabilized, glucose reducedDairy and Egg Products · 1 cup, sifted (107 g)134 µg243% DV
28. 28Simmered stewing chicken gibletsPoultry Products · 1 cup, chopped or diced (145 g)131 µg238% DV
29. 29Atlantic cod, dried and saltedFinfish and Shellfish Products · 3 oz (85 g)126 µg228% DV
30. 30Pompano, grilledFish · 1 whole fish, any size (270 g)125 µg227% DV
31. 31Pompano, steamedFish · 1 whole fish, any size (270 g)124 µg226% DV
32. 32Coated tilapia, baked or broiledFish · 1 whole fish, any size (270 g)124 µg225% DV
33. 33LiverwurstCold cuts and cured meats · 1 cup, solid pack (213 g)124 µg225% DV
34. 34Baked pompanoFish · 1 whole fish, any size (270 g)122 µg222% DV
35. 35PompanoFish · 1 whole fish, any size (270 g)122 µg222% DV
36. 36Tuna, rawFish · 1 cup (135 g)122 µg222% DV
37. 37Canned shrimpShellfish · 1 large can (255 g)121 µg220% DV
38. 38Tuna with cream or white sauceSeafood mixed dishes · 1 cup (237 g)114 µg208% DV
39. 39Plain unsalted sunflower seedsNuts and seeds · 1 cup, without shell (144 g)114 µg208% DV
40. 40Sunflower seedsNuts and seeds · 1 cup, without shell (144 g)114 µg208% DV
41. 41SnapperFish · 1 whole fish, any size (270 g)114 µg207% DV
42. 42Plain salted sunflower seedsNuts and seeds · 1 cup, without shell (144 g)113 µg205% DV
43. 43White fish, mixed species, grilledFish · 1 whole fish, any size (270 g)111 µg201% DV
44. 44White fish, mixed species, steamedFish · 1 whole fish, any size (270 g)110 µg201% DV
45. 45Whiting, grilledFish · 1 whole fish, any size (270 g)110 µg200% DV
46. 46Whiting, steamedFish · 1 whole fish, any size (270 g)110 µg199% DV
47. 47Flavored sunflower seedsNuts and seeds · 1 cup, without shell (144 g)109 µg198% DV
48. 48CroakerFish · 1 whole fish, any size (270 g)109 µg198% DV
49. 49HerringFish · 1 whole fish, any size (270 g)109 µg198% DV
50. 50Pompano, baked or broiled, coatedFish · 1 whole fish, any size (270 g)109 µg198% DV
51. 51White fish, mixed speciesFish · 1 whole fish, any size (270 g)109 µg197% DV
52. 52White fish, mixed species, baked or broiledFish · 1 whole fish, any size (270 g)109 µg197% DV
53. 53Whiting, baked or broiledFish · 1 whole fish, any size (270 g)108 µg196% DV
54. 54Sardine sandwichSeafood sandwiches · 1 large sandwich (270 g)107 µg194% DV
55. 55New Zealand lamb kidney, rawLamb, Veal, and Game Products · 4 oz (113 g)106 µg192% DV
56. 56Unsalted mixed nuts with peanutsNuts and seeds · 1 cup (142 g)106 µg192% DV
57. 57Oil roasted sunflower seeds, saltedNut and Seed Products · 1 cup (135 g)106 µg192% DV
58. 58Sunflower seed kernels, oil roasted, unsaltedNut and Seed Products · 1 cup (135 g)106 µg192% DV
59. 59Lightly salted mixed nuts with peanutsNuts and seeds · 1 cup (142 g)105 µg191% DV
60. 60Mixed nutsNuts and seeds · 1 cup (142 g)105 µg191% DV
61. 61NutsNuts and seeds · 1 cup (142 g)105 µg191% DV
62. 62Salted mixed nuts with peanutsNuts and seeds · 1 cup (142 g)105 µg191% DV
63. 63Smooth peanut butterLegumes and Legume Products · 1 cup (258 g)104 µg190% DV
64. 64Whole egg, dried, stabilized, glucose reducedDairy and Egg Products · 1 cup, sifted (85 g)103 µg187% DV
65. 65Dry roasted sunflower seed kernels, with saltNut and Seed Products · 1 cup (127 g)102 µg186% DV
66. 66Dry roasted sunflower seeds, saltedNut and Seed Products · 1 cup (128 g)102 µg185% DV
67. 67Sunflower seed kernels, dry roasted, unsaltedNut and Seed Products · 1 cup (128 g)102 µg185% DV
68. 68Trail mix with nutsNuts and seeds · 1 cup (140 g)100 µg182% DV
69. 69Salted mackerelFinfish and Shellfish Products · 1 cup, cooked (136 g)99.8 µg181% DV
70. 70Fat-free egg substitute, liquid or frozenDairy and Egg Products · 1 cup (240 g)99.1 µg180% DV
71. 71Grilled perchFish · 1 whole fish, any size (270 g)98 µg178% DV
72. 72Clams, cannedShellfish · 1 large can (255 g)97.4 µg177% DV
73. 73Grilled mackerelFish · 1 large fillet (210 g)97.2 µg177% DV
74. 74Liver pâtéLiver and organ meats · 1 cup (210 g)96.8 µg176% DV
75. 75Coated white fish, mixed species, baked or broiledFish · 1 whole fish, any size (270 g)96.7 µg176% DV
76. 76Whiting, baked or broiled, coatedFish · 1 whole fish, any size (270 g)96.4 µg175% DV
77. 77Baked perchFish · 1 whole fish, any size (270 g)95.8 µg174% DV
78. 78Baked mackerelFish · 1 large fillet (210 g)95.1 µg173% DV
79. 79MackerelFish · 1 large fillet (210 g)95.1 µg173% DV
80. 80Tuna salad sandwich, wheat bun, cheeseSeafood sandwiches · 1 large (300 g)94.8 µg172% DV
81. 81Tilapia, friedFish · 1 whole fish, any size (270 g)94.2 µg171% DV
82. 82Lobster, Puerto Rican styleSeafood mixed dishes · 1 cup (242 g)93.9 µg171% DV
83. 83Dried egg yolksDairy and Egg Products · 1 cup, sifted (67 g)93.3 µg170% DV
84. 84Subway tuna sub on white breadFast Foods · 6 inch sub (237 g)92.9 µg169% DV
85. 85Tuna sub with lettuce and tomatoFast Foods · 6 inch sub (237 g)92.9 µg169% DV
86. 86Chia seedsNuts and seeds · 1 cup (168 g)92.7 µg169% DV
87. 87Fresh yellowfin tuna, cookedFinfish and Shellfish Products · 3 oz (85 g)92 µg167% DV
88. 88TunaFish · 1 large fillet (135 g)91.5 µg166% DV
89. 89Shrimp teriyakiStir-fry and soy-based sauce mixtures · 1 cup (201 g)91.5 µg166% DV
90. 90Crude wheat germCereal Grains and Pasta · 1 cup (115 g)91.1 µg166% DV
91. 91Grilled flounderFish · 1 whole fish, any size (270 g)91 µg165% DV
92. 92Tuna salad sandwich, white bun, cheeseSeafood sandwiches · 1 large (300 g)90.9 µg165% DV
93. 93Grilled chicken fillet sandwich, wheat bun, cheeseChicken fillet sandwiches · 1 large sandwich (322 g)90.8 µg165% DV
94. 94Steamed flounderFish · 1 whole fish, any size (270 g)90.7 µg165% DV
95. 95Grilled chicken fillet sandwich, white bun, cheeseChicken fillet sandwiches · 1 large sandwich (322 g)90.5 µg165% DV
96. 96Mixed seedsNuts and seeds · 1 cup (145 g)89.6 µg163% DV
97. 97New Zealand lamb kidney, cooked, soaked and friedLamb, Veal, and Game Products · 3 oz (85 g)89.3 µg162% DV
98. 98Grilled chicken fillet sandwich, fast food, cheeseChicken fillet sandwiches · 1 large sandwich (322 g)89.2 µg162% DV
99. 99Baked flounderFish · 1 whole fish, any size (270 g)89.1 µg162% DV
100. 100FlounderFish · 1 whole fish, any size (270 g)89.1 µg162% 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.