Selenium-Rich Foods

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Food NameCaloriesSelenium
Nuts, brazilnuts, dried, unblanched6561917.0
Sea lion, Steller, liver (Alaska Native)137693.0
Nuts, mixed nuts, oil roasted, without peanuts, with salt added615421.5
Pork, fresh, variety meats and by-products, kidneys, cooked, braised151311.5
Sea lion, Steller, kidney (Alaska Native)93274.0
Lamb, variety meats and by-products, kidneys, cooked, braised137218.8
Spices, mustard seed, ground508208.1
Smelt, dried (Alaska Native)386194.0
Egg, white, dried, stabilized, glucose reduced362192.0
Pork, fresh, variety meats and by-products, kidneys, raw100190.0
Beef, variety meats and by-products, kidneys, cooked, simmered158168.0
Egg, whole, dried605164.7
Mollusks, oyster, Pacific, cooked, moist heat163154.0
Fish, cod, Atlantic, dried and salted290147.8
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  • 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)

36.0
Mustard

26.3
White potato, dry, powdered, not reconstituted

24.8
Mushroom, Oriental, cooked, from dried

24.1
Yeast

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)

19.0
Corn fritter

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

17.1
Mushrooms, stuffed

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)

14.2
Garlic, raw

14.2
Garlic, cooked

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)

11.7
Greek Salad

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

11.5
Mushrooms, cooked, fat added in cooking

11.5
Mushrooms, cooked, from frozen, fat added in cooking

11.1
Spinach souffle

10.7
Vegetable tempura

10.4
White potato, from dry, mashed, made with milk, fat, egg and cheese

10.2
Onion soup, French

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

9.3
Mushrooms, raw

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
Mustard sauce

8.7
Vegetable combinations (excluding carrots, broccoli, and dark-green leafy), cooked, with pasta

8.6
Carrot chips, dried

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
White potato, chips

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, sticks

8.1
White potato skins, chips

8.0
White potato, patty

8.0
Mushrooms, pickled

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

7.5
Tomato sandwich

7.4
Potato and ham fritters, Puerto Rican style (Frituras de papa y jamon)

7.3
Seaweed, dried

7.3
Eggplant and meat casserole

7.2
Sofrito, Puerto Rican seasoning

7.2
Algae, dried

7.1
Squash, winter, souffle

7.0
Vegetable beef soup with noodles or pasta, home recipe

6.8
Potato pancake

List of Selenium-Rich Fruits and Fruit Products



Selenium (mcg)
Selenium Rich Fruits (100 g)

19.9
Lime souffle

12.7
Lemon pie filling

8.5
Banana whip

7.4
Prune whip

4.6
Apples with ham, baby food, strained

4.0
Papaya, dried

3.9
Banana flakes, dehydrated

3.5
Banana chips

3.0
Date

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

2.3
Fruit dessert

2.2
Apricot, dried, uncooked

2.2
Ambrosia

2.1
Banana, chocolate-covered with nuts

2.0
Banana, batter-dipped, fried

2.0
Soup, sour cherry

1.9
Mango, dried

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

1.4
Apple chips

1.3
Mixed fruit juice with lowfat yogurt, baby food

1.3
Tamarind, raw

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
Banana, baked

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
Rhubarb, raw

1.1
Bananas, baby food, strained

1.1
Banana pudding, baby food, strained

1.1
Banana, ripe, fried

1.1
Banana, red, fried

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, ripe, boiled

1.0
Banana, raw

1.0
Banana, apple, raw

1.0
Banana, Chinese, raw

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
Rhubarb, frozen

0.9
Grapefruit, canned or frozen, in light syrup

0.9
Grapefruit, canned or frozen, unsweetened, water pack

Nutrition of Common Foods

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