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Food Name | Selenium | Calories | |
Milk, human | 1.8 | 70 | |
Milk | 3.1 | 50 | |
Milk, cow's, fluid, whole | 3.7 | 60 | |
Milk, cow's, fluid, whole, low-sodium | 2.0 | 61 | |
Milk, calcium fortified, cow's, fluid, whole | 3.7 | 60 | |
Milk, calcium fortified, cow's, fluid, 1% fat | 3.3 | 42 | |
Milk, calcium fortified, cow's, fluid, skim or nonfat | 2.1 | 35 | |
Milk, cow's, fluid, other than whole ("lowfat") | 2.8 | 44 | |
Milk, cow's, fluid, 2% fat | 2.5 | 50 | |
Milk, cow's, fluid, acidophilus, 1% fat | 3.3 | 42 | |
Milk, cow's, fluid, acidophilus, 2% fat | 2.5 | 50 | |
Milk, cow's, fluid, 1% fat | 3.3 | 42 | |
Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat | 3.1 | 34 | |
Milk, cow's, fluid, filled with vegetable oil | 2.0 | 63 | |
|
Usage Notes
- Selenium (measured in micrograms) and calories are calculated per 100g of food.
- This selenium content of foods database contains approximately 7,000 most common
food items.
- Click on column header to sort foods by name or by selenium or calories.
- Pie chart shows relative contributions to total calories from carbohydrate, protein
and fat (and alcohol, if exists).
Selenium in Diet
Selenium is a trace mineral that is essential to good health but required only in
small amounts. Selenium is incorporated into proteins to make selenoproteins, which
are important antioxidant enzymes. The antioxidant properties of selenoproteins
help prevent cellular damage from free radicals. Free radicals are natural by-products
of oxygen metabolism that may contribute to the development of chronic diseases
such as cancer and heart disease. Other selenoproteins help regulate thyroid function
and play a role in the immune system.
Some medical studies suggest that selenium may help with the following conditions,
but more studies are needed:
•Prevent certain cancers
•Prevent cardiovascular disease
•Help protect the body from the poisonous effects of heavy metals and other harmful
substances
•Boost fertility, especially among men. The mineral has been shown to improve the
production of sperm and sperm movement.
Selenium Deficiency
Human selenium deficiency is rare in the U.S. but is seen in other countries, most
notably China, where soil concentration of selenium is low. There is evidence that
selenium deficiency may contribute to development of a form of heart disease, hypothyroidism,
and a weakened immune system. There is also evidence that selenium deficiency does
not usually cause illness by itself. Rather, it can make the body more susceptible
to illnesses caused by other nutritional, biochemical or infectious stresses.
Keshan disease is caused by a lack of selenium. This leads to an abnormality of
the heart muscle. Keshan disease caused many childhood deaths in China until the
link to selenium was discovered and selenium supplements were provided.
Two other diseases have been linked to selenium deficiency:
•Kashin-Beck disease, which results in joint and bone disease
•Myxedematous endemic cretinism, which results in mental retardation
Selenium Food Sources
Plant foods are the major dietary sources of selenium in most countries throughout
the world. The content of selenium in food depends on the selenium content of the
soil where plants are grown or animals are raised. For example, researchers know
that soils in the high plains of northern Nebraska and the Dakotas have very high
levels of selenium. People living in those regions generally have the highest selenium
intakes in the United States (U.S.).
In the U.S., food distribution patterns across the country help prevent people living
in low-selenium geographic areas from having low dietary selenium intakes. Soils
in some parts of China and Russia have very low amounts of selenium. Selenium deficiency
is often reported in those regions because most food in those areas is grown and
eaten locally. Selenium also can be found in some meats and seafood. Animals that
eat grains or plants that were grown in selenium-rich soil have higher levels of
selenium in their muscle. In the U.S., meats and bread are common sources of dietary
selenium.
Some nuts are also sources of selenium. Selenium content of foods can vary. For
example, Brazil nuts may contain as much as 544 micrograms of selenium per ounce.
They also may contain far less selenium. It is wise to eat Brazil nuts only occasionally
because of their unusually high intake of selenium.
Foods High in Selenium
List of top 100 foods high in selenium content. Selenium content is in micrograms per 100 grams of food weight.
| Foods High in Selenium |
Selenium |
| Nuts, brazilnuts, dried, unblanched |
1917 |
| Sea lion, Steller, liver (Alaska Native) |
693 |
| Nuts, mixed nuts, oil roasted, without peanuts, with salt added |
422 |
| Pork, fresh, variety meats and by-products, kidneys, cooked, braised |
312 |
| Sea lion, Steller, kidney (Alaska Native) |
274 |
| Lamb, variety meats and by-products, kidneys, cooked, braised |
219 |
| Spices, mustard seed, ground |
208 |
| Smelt, dried (Alaska Native) |
194 |
| Pork, fresh, variety meats and by-products, kidneys, raw |
190 |
| Beef, variety meats and by-products, kidneys, cooked, simmered |
168 |
| Mollusks, oyster, Pacific, cooked, moist heat |
154 |
| Turkey, fryer-roasters, skin only, cooked, roasted |
153 |
| Turkey, young tom, skin only, cooked, roasted |
153 |
| Fish, cod, Atlantic, dried and salted |
148 |
| Turkey, young hen, skin only, cooked, roasted |
144 |
| Turkey, all classes, giblets, raw |
142 |
| Beef, variety meats and by-products, kidneys, raw |
141 |
| Chicken, broilers or fryers, skin only, cooked, roasted |
137 |
| Egg substitute, powder |
128 |
| Lamb, variety meats and by-products, kidneys, raw |
127 |
| Egg, white, dried, powder, glucose reduced |
125 |
| Turkey, all classes, skin only, cooked, roasted |
124 |
| Cereals ready-to-eat, wheat, puffed, fortified |
123 |
| Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat |
123 |
| Sea lion, Steller, heart (Alaska Native) |
122 |
| Egg, whole, dried, stabilized, glucose reduced |
121 |
| Sea lion, Steller, meat with fat (Alaska Native) |
119 |
| Foods High in Selenium |
Selenium |
| Egg Mix, USDA Commodity |
118 |
| Egg, white, dried, flakes, glucose reduced |
117 |
| Lamb, variety meats and by-products, liver, cooked, pan-fried |
116 |
| Fish, whitefish, dried (Alaska Native) |
113 |
| Chicken, broilers or fryers, skin only, cooked, stewed |
112 |
| Sea lion, Steller, meat (Alaska Native) |
112 |
| Lamb, variety meats and by-products, liver, cooked, braised |
111 |
| Fish, tuna, yellowfin, fresh, cooked, dry heat |
108 |
| Steelhead trout, dried, flesh (Shoshone Bannock) |
105 |
| Seeds, sunflower seed butter, with salt added |
104 |
| Seeds, sunflower seed butter, without salt |
104 |
| Chicken, broilers or fryers, giblets, cooked, fried |
104 |
| Fish, salmon, chum, dried (Alaska Native) |
104 |
| Whale, beluga, meat, dried (Alaska Native) |
103 |
| Chicken, roasting, giblets, cooked, simmered |
100 |
| Veal, variety meats and by-products, kidneys, cooked, braised |
100 |
| Chicken, capons, giblets, cooked, simmered |
95 |
| Fish, whitefish, eggs (Alaska Native) |
93 |
| Beef, variety meats and by-products, spleen, cooked, braised |
91 |
| Seal, bearded (Oogruk), meat, dried, in oil (Alaska Native) |
91 |
| Fish, tuna, fresh, yellowfin, raw |
91 |
| Chicken, stewing, giblets, cooked, simmered |
90 |
| Mollusks, whelk, unspecified, cooked, moist heat |
90 |
| Mollusks, cuttlefish, mixed species, cooked, moist heat |
90 |
| Mollusks, mussel, blue, cooked, moist heat |
90 |
| Mollusks, octopus, common, cooked, moist heat |
90 |
| Cereals ready-to-eat, UNCLE SAM CEREAL |
88 |
| Fish, roughy, orange, cooked, dry heat |
88 |
| Chicken, liver, all classes, cooked, pan-fried |
88 |
| Foods High in Selenium |
Selenium |
| Turkey, liver, all classes, cooked, simmered |
83 |
| Lamb, variety meats and by-products, liver, raw |
82 |
| Chicken, liver, all classes, cooked, simmered |
82 |
| Veal, variety meats and by-products, spleen, cooked, braised |
81 |
| Fish, tuna, light, canned in water, drained solids |
80 |
| Fish, tuna, light, canned in water, without salt, drained solids |
80 |
| Veal, variety meats and by-products, kidneys, raw |
80 |
| Seeds, sunflower seed kernels, dry roasted, without salt |
79 |
| Seeds, sunflower seed kernels, dry roasted, with salt added |
79 |
| Noodles, egg, dry, enriched |
79 |
| Noodles, egg, dry, unenriched |
79 |
| Seeds, sunflower seed kernels, oil roasted, without salt |
78 |
| Seeds, sunflower seed kernels, oil roasted, with salt added |
78 |
| Cereals ready-to-eat, MALT-O-MEAL, Puffed Wheat Cereal |
78 |
| Mollusks, oyster, eastern, farmed, cooked, dry heat |
78 |
| Mollusks, oyster, Pacific, raw |
77 |
| Fish, rockfish, Pacific, mixed species, cooked, dry heat |
76 |
| Fish, tuna, light, canned in oil, without salt, drained solids |
76 |
| Fish, tuna, light, canned in oil, drained solids |
76 |
| Salmon, red (sockeye), filets with skin, smoked (Alaska Native) |
76 |
| Crackers, matzo, whole-wheat |
75 |
| Fish, mackerel, salted |
73 |
| Crustaceans, lobster, northern, cooked, moist heat |
73 |
| Spaghetti, whole-wheat, dry |
73 |
| Pork, fresh, variety meats and by-products, pancreas, cooked, braised |
73 |
| Turkey, liver, all classes, raw |
71 |
| Cereals, whole wheat hot natural cereal, dry |
71 |
| Cereals, WHEATENA, dry |
71 |
| Foods High in Selenium |
Selenium |
| Wheat, hard red winter |
71 |
| Wheat, hard red spring |
71 |
| Fish, swordfish, cooked, dry heat |
69 |
| Fish, anchovy, european, canned in oil, drained solids |
68 |
New York Times: Hopes Rising for Selenium
SELENIUM, a mineral long feared for its toxicity, is on the road to becoming a Cinderella
nutrient. As the last of 40 nutrients to be proved essential to human health, selenium
is now the subject of both human and animal studies that suggest it can help prevent
the two leading killers in the Western world: heart disease and cancer. It may also
lift the human spirit.
In the latest published study, selenium supplements taken for 10 years failed in
their primary mission, to protect against the development of skin cancers, but they
were incidentally found to reduce other cancers by a third and to cut overall cancer
deaths in half. This effect of a daily 200-microgram supplement was so dramatic
that the researchers are convinced that it is real, not just a statistical fluke,
even though the study was designed to examine a different question.
Earlier studies had linked low dietary intakes of selenium to an elevated risk of
heart attacks, strokes and other diseases related to high blood pressure. People
with low levels of selenium in their blood were shown to be three times as likely
to die of a heart attack as those with higher selenium levels, a finding that may
be related to selenium's apparent ability to raise blood levels of HDL, the ''good''
cholesterol, which helps protect against heart disease.
Read more
...
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