Top Nuts High in Selenium

About Nuts and Selenium

Most nuts are fairly low in selenium, but some contain more than others.

Some of the highest selenium nuts include chia seeds, sesame seeds, flaxseeds, cashews, coconut, pistachio, walnut, almonds, hazelnut and pecan. Other selenium rich nuts are pine nut.

We calculated the top nuts for selenium by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 11 nuts highest in selenium.

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

Adult DV (Female or Male)

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

Sesame Seeds

image of sesame seeds

1 tablespoon of sesame seed contains 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

Flaxseeds

image of flaxseeds

In 1 cup, flaxseed has 43ug of selenium, or about 78% for adults.
Selenium
43ug in
1 cup (168g)
9.5ug in
200 Calories (37g)
78%
17%
Complete nutrition for Flaxseeds

Cashews

image of cashews

1 ounce of cashew contains 5.6ug of selenium, or about 10% for adults.
Selenium
5.6ug in
1 ounce (28.35g)
7.2ug in
200 Calories (36g)
10%
13%
Complete nutrition for Cashews

Coconut

image of coconut

In 1 cup, coconut has 8.1ug of selenium, or about 15% for adults.
Selenium
8.1ug in
1 cup (80g)
5.7ug in
200 Calories (56g)
15%
10%
Complete nutrition for Coconut

Pistachio

image of pistachio

1 cup of pistachio contains 12ug of selenium, or about 22% for adults.
Selenium
12ug in
1 cup (123g)
3.5ug in
200 Calories (35g)
22%
6%
Complete nutrition for Pistachio

Walnut

image of walnut

In 1 cup, walnut has 5.7ug of selenium, or about 10% for adults.
Selenium
5.7ug in
1 cup (117g)
1.5ug in
200 Calories (31g)
10%
3%
Complete nutrition for Walnut

Almonds

image of almonds

1 cup of almond contains 5.9ug of selenium, or about 11% for adults.
Selenium
5.9ug in
1 cup (143g)
1.4ug in
200 Calories (35g)
11%
3%
Complete nutrition for Almonds

Hazelnut

image of hazelnut

In 1 cup, hazelnut has 9.3ug of selenium, or about 17% for adults.
Selenium
9.3ug in
1 cup (226.8g)
1.3ug in
200 Calories (31g)
17%
2%
Complete nutrition for Hazelnut

Pecan

image of pecan

1 cup of pecan contains 4.1ug of selenium, or about 8% for adults.
Selenium
4.1ug in
1 cup (109g)
1.1ug in
200 Calories (29g)
8%
2%
Complete nutrition for Pecan

Pine Nut (dried)

image of pine nut

In 1 cup, pine nut has 0.95ug of selenium, or about 2% for adults.
Selenium
0.95ug in
1 cup (135g)
0.21ug in
200 Calories (30g)
2%
0%
Complete nutrition for Pine Nut


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