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Complex Carb Content of 8,000+ Foods
| Food Name | Calories | Selenium |
| Nuts, brazilnuts, dried, unblanched | 656 | 1917.0 |
| Sea lion, Steller, liver (Alaska Native) | 137 | 693.0 |
| Nuts, mixed nuts, oil roasted, without peanuts, with salt added | 615 | 421.5 |
| Pork, fresh, variety meats and by-products, kidneys, cooked, braised | 151 | 311.5 |
| Sea lion, Steller, kidney (Alaska Native) | 93 | 274.0 |
| Lamb, variety meats and by-products, kidneys, cooked, braised | 137 | 218.8 |
| Spices, mustard seed, ground | 508 | 208.1 |
| Smelt, dried (Alaska Native) | 386 | 194.0 |
| Egg, white, dried, stabilized, glucose reduced | 362 | 192.0 |
| Pork, fresh, variety meats and by-products, kidneys, raw | 100 | 190.0 |
| Beef, variety meats and by-products, kidneys, cooked, simmered | 158 | 168.0 |
| Egg, whole, dried | 605 | 164.7 |
| Mollusks, oyster, Pacific, cooked, moist heat | 163 | 154.0 |
| Fish, cod, Atlantic, dried and salted | 290 | 147.8 |
|
Usage Note
- Nutrition data are calculated per 100g of food weight unless otherwise noted.
- Click on column header to sort foods by name or by nutrient content. Click again to reverse sort order.
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- Check or uncheck the nutrients in list below to choose which nutrition data to display.
- Abbreviations: g = gram, mg = milligram, mcg = microgram, kcal = kilocalorie, kJ = kilojoule.
About DietGrail Selenium-Rich Foods Database
This is a most easy to use and insightful database for selenium contents of common foods.
Besides calorie, protein, fat and carbohydrate data, we provide percentages of calories that comes from protein, carb and fat for each food. The total of these caloric percentages should be 100 unless the food contains alcohol.
We also provide selenium content by ounce of food weight and by 100 calories of food intake.
For addition selenium info and selenium content of 8,000+ common foods from our other US Survey nutrient database see: Selenium Food Sources.
What is Selenium
information from the
National Institutes of Health
Selenium is a trace element that is naturally present in many foods, added to others, and available as a dietary supplement. Selenium, which is nutritionally essential for humans, is a constituent of more than two dozen selenoproteins that play critical roles in reproduction, thyroid hormone metabolism, DNA synthesis, and protection from oxidative damage and infection.
Sources of Selenium
Seafoods and organ meats are the richest food sources of selenium. Other sources include muscle meats, cereals and other grains, and dairy products. The amount of selenium in drinking water is not nutritionally significant in most geographic regions. The major food sources of selenium in the American diet are breads, grains, meat, poultry, fish, and eggs.
The amount of selenium in a given type of plant-based food depends on the amount of selenium in the soil and several other factors, such as soil pH, amount of organic matter in the soil, and whether the selenium is in a form that is amenable to plant uptake. As a result, selenium concentrations in plant-based foods vary widely by geographic location. For example, according to the U.S. Department of Agriculture Food Composition Database, Brazil nuts have 544 mcg selenium/ounce, but values from other analyses vary widely.
Selenium Deficiency
Selenium deficiency produces biochemical changes that might predispose people who experience additional stresses to develop certain illnesses. For example, selenium deficiency in combination with a second stress (possibly a viral infection) leads to Keshan disease, a cardiomyopathy that occurred in parts of China prior to a government-sponsored selenium supplementation program that began in the 1970s. Before the Chinese government supplementation program, adults in the Keshan disease areas had average selenium intakes of no more than 11 mcg/day; intakes of at least 20 mcg/day protect adults from Keshan disease.
Selenium deficiency is also associated with male infertility and might play a role in Kashin-Beck disease, a type of osteoarthritis that occurs in certain low-selenium areas of China, Tibet, and Siberia. Selenium deficiency could exacerbate iodine deficiency, potentially increasing the risk of cretinism in infants.
Directory of Special Food Lists
List of Selenium-Rich Vegetables and Vegetable Products
| Selenium (mcg) |
| Selenium Rich Vegetables (100 g) |
| 26.3 |
| White potato, dry, powdered, not reconstituted |
| 24.8 |
| Mushroom, Oriental, cooked, from dried |
| 22.6 |
| Vegetable soup, dry mix, not reconstituted |
| 20.0 |
| Jai, Monk's Food (mushrooms, lily roots, bean curd, water chestnuts) |
| 19.5 |
| Potato chicken pie, Puerto Rican style (Pastelon de pollo) |
| 18.0 |
| Yeast extract spread |
| 17.9 |
| Green plantain with cracklings, Puerto Rican style (Mofongo) |
| 17.3 |
| Squash fritter or cake |
| 17.2 |
| White potato, from dry, mashed, made with milk, fat and egg |
| 17.2 |
| White potato, chips, restructured, fat free, made with Olean |
| 16.5 |
| Ripe plantain fritters, Puerto Rican style (Pionono) |
| 16.1 |
| Spinach salad, no dressing |
| 15.9 |
| Onion rings, from frozen, batter-dipped, baked or fried |
| 15.6 |
| Ripe plantain meat pie, Puerto Rican style (Pinon) |
| 15.1 |
| Onion rings, from fresh, batter-dipped, baked or fried |
| 15.1 |
| Onion rings, batter-dipped, baked or fried |
| 14.3 |
| Cassava pie stuffed with crab meat, Puerto Rican style (Empanada de jueyes) |
| 13.4 |
| White potato skins, with adhering flesh, fried, with cheese and bacon |
| 13.2 |
| Vegetable mixture, dried |
| 13.0 |
| Spinach and cheese casserole |
| 12.9 |
| Stuffed tannier fritters, Puerto Rican style (Alcapurrias) |
| 12.5 |
| Broccoli casserole (broccoli, noodles, and cream sauce) |
| 12.0 |
| Stuffed cabbage, with meat, Puerto Rican style (Repollo relleno con carne) |
| Selenium (mcg) |
| Selenium Rich Vegetables (100 g) |
| 11.8 |
| Mushrooms, cooked, from fresh, fat not added in cooking |
| 11.8 |
| Mushrooms, cooked, from frozen, fat not added in cooking |
| 11.8 |
| Mushrooms, cooked, fat not added in cooking |
| 11.7 |
| Chiles rellenos, cheese-filled (stuffed chili peppers) |
| 11.5 |
| Mushrooms, cooked, from fresh, fat added in cooking |
| 11.5 |
| Mushrooms, cooked, from frozen |
| 11.5 |
| Mushrooms, cooked, from fresh |
| 11.5 |
| Mushrooms, cooked, fat added in cooking |
| 11.5 |
| Mushrooms, cooked, from frozen, fat added in cooking |
| 10.4 |
| White potato, from dry, mashed, made with milk, fat, egg and cheese |
| 9.8 |
| Puerto Rican stew (Sancocho) |
| 9.8 |
| White potato, french fries, breaded or battered |
| 9.6 |
| Chives, dried or dehydrated |
| 9.6 |
| Norwegian Lefse, potato and flour pancake |
| 9.4 |
| Wrap sandwich, filled with vegetables |
| 9.1 |
| Potato puffs, cheese-filled |
| 8.8 |
| Vegetable combinations (including carrots, broccoli, and/or dark-green leafy), cooked, with pasta |
| 8.8 |
| Squash, summer, souffle |
| 8.7 |
| Vegetable combinations (excluding carrots, broccoli, and dark-green leafy), cooked, with pasta |
| 8.6 |
| Cabbage with meat soup |
| 8.5 |
| Chiles rellenos, filled with meat and cheese (stuffed chili peppers) |
| 8.4 |
| Mushrooms, from fresh, creamed |
| 8.4 |
| Cassava Pasteles, Puerto Rican style (Pasteles de yuca) |
| Selenium (mcg) |
| Selenium Rich Vegetables (100 g) |
| 8.3 |
| Caesar salad (with romaine) |
| 8.2 |
| Vegetable combinations (including carrots, broccoli, and/or dark-green leafy), cooked, with butter sauce and pasta |
| 8.2 |
| Puerto Rican pasteles (Pasteles de masa) |
| 8.1 |
| White potato, chips, restructured |
| 8.1 |
| White potato, chips, fat free |
| 8.1 |
| White potato, chips, reduced fat |
| 8.1 |
| Vegetable sticks, breaded (including corn, carrots, and green beans) |
| 8.1 |
| White potato chips, fat free, made with Olean |
| 8.1 |
| White potato, chips, restructured, reduced fat and reduced sodium |
| 8.1 |
| White potato, chips, restructured, baked |
| 8.1 |
| White potato, chips, unsalted |
| 8.1 |
| White potato, chips, unsalted, reduced fat |
| 8.1 |
| White potato skins, chips |
| 7.7 |
| Vegetable combinations (excluding carrots, broccoli, and dark-green leafy), cooked, with butter sauce and pasta |
| 7.7 |
| Lettuce, salad with egg, tomato, and/or carrots, with or without other vegetables, no dressing |
| 7.6 |
| Tannier fritters, Puerto Rican style (Frituras de yautia) |
| 7.5 |
| Cobb salad with dressing |
| 7.4 |
| Potato and ham fritters, Puerto Rican style (Frituras de papa y jamon) |
| 7.3 |
| Eggplant and meat casserole |
| 7.2 |
| Sofrito, Puerto Rican seasoning |
| 7.1 |
| Squash, winter, souffle |
| 7.0 |
| Vegetable beef soup with noodles or pasta, home recipe |
List of Selenium-Rich Fruits and Fruit Products
| Selenium (mcg) |
| Selenium Rich Fruits (100 g) |
| 4.6 |
| Apples with ham, baby food, strained |
| 3.9 |
| Banana flakes, dehydrated |
| 2.5 |
| Apples and chicken, baby food, strained |
| 2.4 |
| Fried dwarf banana with cheese, Puerto Rican style |
| 2.4 |
| Plums, bananas, and rice, baby food strained |
| 2.2 |
| Apricot, dried, uncooked |
| 2.1 |
| Banana, chocolate-covered with nuts |
| 2.0 |
| Banana, batter-dipped, fried |
| 1.7 |
| Fruit salad (excluding citrus fruits) with pudding |
| 1.7 |
| Fruit salad (including citrus fruits) with pudding |
| 1.6 |
| Banana juice with lowfat yogurt, baby food |
| 1.3 |
| Mixed fruit juice with lowfat yogurt, baby food |
| 1.3 |
| Apple, dried, uncooked, low sodium |
| 1.3 |
| Lychee, dried (lychee nuts) |
| 1.3 |
| Apple, dried, uncooked |
| 1.2 |
| Fruit salad (including citrus fruits) with cream substitute |
| Selenium (mcg) |
| Selenium Rich Fruits (100 g) |
| 1.2 |
| Tamarind pulp, dried, sweetened ("Pulpitas") |
| 1.2 |
| Pineapple dessert, baby food, strained |
| 1.2 |
| Fruit dessert with cream and/or pudding and nuts |
| 1.1 |
| Rhubarb, cooked or canned, unsweetened |
| 1.1 |
| Fruit salad (including citrus fruits) with marshmallows |
| 1.1 |
| Bananas, baby food, strained |
| 1.1 |
| Banana pudding, baby food, strained |
| 1.0 |
| Banana, white, ripe (guineo blanco maduro) |
| 1.0 |
| Cranberry salad, congealed |
| 1.0 |
| Fruit, dried (assume uncooked) |
| 1.0 |
| Peach cobbler, baby food, junior |
| 1.0 |
| Peach cobbler, baby food, strained |
| 1.0 |
| Peach cobbler, baby food |
| 1.0 |
| Banana, red, ripe (guineo morado) |
| 1.0 |
| Rhubarb, cooked or canned, in light syrup |
| 1.0 |
| Fruit salad (excluding citrus fruits) with cream substitute |
| 0.9 |
| Rhubarb, cooked or canned |
| 0.9 |
| Fruit salad (including citrus fruits) with salad dressing or mayonnaise |
| 0.9 |
| Fruit salad (including citrus fruit) with cream |
| 0.9 |
| Rhubarb, frozen, with sugar |
| 0.9 |
| Grapefruit, canned or frozen, in light syrup |
| 0.9 |
| Grapefruit, canned or frozen, unsweetened, water pack |
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