Top Food High in Selenium

About Food and Selenium

There are quite a number of foods rich in selenium, and most of this list will provide a significant portion of your recommended daily values.

Some of the highest selenium food include brazil nut, dijon mustard, wheat germ, canned tuna, clams, soy flour, egg yolk, ginger, chia seeds and crab meat. Other selenium rich food are wheat flour, barley, anchovy, pork, sesame seeds, yellow mustard, fried egg, whole wheat bread, salmon and boiled egg.

We calculated the top foods for selenium by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 foods highest in selenium.

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult DV (Female or Male)

Brazil Nut (dried)

image of brazil nut

In 1 cup, brazil nut has 2550ug of selenium, or about 4600% for adults.
Selenium
2550ug in
1 cup (133g)
582ug in
200 Calories (30g)
4600%
1100%
Complete nutrition for Brazil Nut

Dijon Mustard (ground)

image of dijon mustard

1 tablespoon of dijon mustard contains 13ug of selenium, or about 24% for adults.
Selenium
13ug in
1 tablespoon (6.3g)
82ug in
200 Calories (39g)
24%
150%
Complete nutrition for Dijon Mustard

Wheat Germ

image of wheat germ

In 1 cup, wheat germ has 91ug of selenium, or about 170% for adults.
Selenium
91ug in
1 cup (115g)
44ug in
200 Calories (56g)
170%
80%
Complete nutrition for Wheat Germ

Canned Tuna

image of canned tuna

1 ounce of canned tuna contains 19ug of selenium, or about 34% for adults.
Selenium
19ug in
1 ounce (28.35g)
103ug in
200 Calories (156g)
34%
190%
Complete nutrition for Canned Tuna

Clams (cooked)

image of clams

In 1 ounce, clam has 18ug of selenium, or about 33% for adults.
Selenium
18ug in
1 ounce (28.333333333333g)
86ug in
200 Calories (135g)
33%
160%
Complete nutrition for Clams

Soy Flour

image of soy flour

1 cup of soy flour contains 52ug of selenium, or about 94% for adults.
Selenium
52ug in
1 cup (88g)
32ug in
200 Calories (54g)
94%
58%
Complete nutrition for Soy Flour

Egg Yolk (raw)

image of egg yolk

1 large egg yolk has 9.5ug of selenium, or about 17% for adults.
Selenium
9.5ug in
1 large (17g)
35ug in
200 Calories (62g)
17%
63%
Complete nutrition for Egg Yolk

Ginger (ground)

image of ginger

1 tablespoon of ginger contains 2.9ug of selenium, or about 5% for adults.
Selenium
2.9ug in
1 tablespoon (5.2g)
33ug in
200 Calories (60g)
5%
61%
Complete nutrition for Ginger

Chia Seeds (dried)

image of chia seeds

In 1 ounce, chia seed has 16ug of selenium, or about 28% for adults.
Selenium
16ug in
1 ounce (28.35g)
23ug in
200 Calories (41g)
28%
41%
Complete nutrition for Chia Seeds

Crab Meat

image of crab meat

1 cup of crab meat contains 58ug of selenium, or about 110% for adults.
Selenium
58ug in
1 cup (135g)
103ug in
200 Calories (241g)
110%
190%
Complete nutrition for Crab Meat

Wheat Flour

image of wheat flour

In 1 cup, wheat flour has 54ug of selenium, or about 99% for adults.
Selenium
54ug in
1 cup (137g)
22ug in
200 Calories (55g)
99%
40%
Complete nutrition for Wheat Flour

Barley (raw)

image of barley

1 cup of barley contains 75ug of selenium, or about 140% for adults.
Selenium
75ug in
1 cup (200g)
21ug in
200 Calories (57g)
140%
39%
Complete nutrition for Barley

Anchovy (raw)

image of anchovy

In 1 ounce, anchovy has 10ug of selenium, or about 19% for adults.
Selenium
10ug in
1 ounce (28.333333333333g)
56ug in
200 Calories (153g)
19%
100%
Complete nutrition for Anchovy

Pork (ground)

image of pork

1 ounce of pork contains 10ug of selenium, or about 18% for adults.
Selenium
10ug in
1 ounce (28.333333333333g)
24ug in
200 Calories (67g)
18%
43%
Complete nutrition for Pork

Sesame Seeds

image of sesame seeds

In 1 tablespoon, sesame seed has 3.3ug of selenium, or about 6% for adults.
Selenium
3.3ug in
1 tablespoon (9.45g)
12ug in
200 Calories (35g)
6%
22%
Complete nutrition for Sesame Seeds

Yellow Mustard

image of yellow mustard

1 tablespoon of yellow mustard contains 5.2ug of selenium, or about 9% for adults.
Selenium
5.2ug in
1 tablespoon (15.56g)
112ug in
200 Calories (333g)
9%
200%
Complete nutrition for Yellow Mustard

Fried Egg (cooked)

image of fried egg

1 large fried egg has 15ug of selenium, or about 28% for adults.
Selenium
15ug in
1 large (46g)
34ug in
200 Calories (102g)
28%
61%
Complete nutrition for Fried Egg

Whole Wheat Bread

image of whole wheat bread

1 slice of whole wheat bread contains 8.6ug of selenium, or about 16% for adults.
Selenium
8.6ug in
1 slice (26g)
25ug in
200 Calories (75g)
16%
45%
Complete nutrition for Whole Wheat Bread

Salmon (raw)

image of salmon

In 1 ounce, salmon has 8.9ug of selenium, or about 16% for adults.
Selenium
8.9ug in
1 ounce (28.333333333333g)
49ug in
200 Calories (157g)
16%
90%
Complete nutrition for Salmon

Boiled Egg (cooked)

image of boiled egg

1 cup of boiled egg contains 42ug of selenium, or about 76% for adults.
Selenium
42ug in
1 cup (136g)
40ug in
200 Calories (129g)
76%
72%
Complete nutrition for Boiled Egg


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