Top Vegetables High in Selenium

About Vegetables and Selenium

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

Some of the highest selenium vegetables include broccoli, parsnip, peas, lima beans, shallot, leeks, edamame, jicama, beets and poi. Other selenium rich vegetables are water chestnut, ketchup, cauliflower, butterhead lettuce, sweet potatoes, tomato sauce and squash.

We calculated the top vegetables for selenium by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 17 vegetables highest in selenium.

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

Adult DV (Female or Male)

Broccoli

image of broccoli

In 1 cup, broccoli has 2.3ug of selenium, or about 4% for adults.
Selenium
2.3ug in
1 cup (91g)
15ug in
200 Calories (588g)
4%
27%
Complete nutrition for Broccoli

Parsnip

image of parsnip

1 cup of parsnip contains 2.4ug of selenium, or about 4% for adults.
Selenium
2.4ug in
1 cup (133g)
4.8ug in
200 Calories (267g)
4%
9%
Complete nutrition for Parsnip

Peas

image of peas

In 1 cup, pea has 2.6ug of selenium, or about 5% for adults.
Selenium
2.6ug in
1 cup (145g)
4.4ug in
200 Calories (247g)
5%
8%
Complete nutrition for Peas

Lima Beans

image of lima beans

1 cup of lima bean contains 2.8ug of selenium, or about 5% for adults.
Selenium
2.8ug in
1 cup (156g)
3.2ug in
200 Calories (177g)
5%
6%
Complete nutrition for Lima Beans

Shallot

image of shallot

In 1 cup, shallot has 1.9ug of selenium, or about 3% for adults.
Selenium
1.9ug in
1 cup (160g)
3.3ug in
200 Calories (278g)
3%
6%
Complete nutrition for Shallot

Leeks

image of leeks

1 cup of leek contains 0.89ug of selenium, or about 2% for adults.
Selenium
0.89ug in
1 cup (89g)
3.3ug in
200 Calories (328g)
2%
6%
Complete nutrition for Leeks

Edamame

image of edamame

In 1 cup, edamame has 1.2ug of selenium, or about 2% for adults.
Selenium
1.2ug in
1 cup (155g)
1.3ug in
200 Calories (165g)
2%
2%
Complete nutrition for Edamame

Jicama

image of jicama

1 cup of jicama contains 0.84ug of selenium, or about 2% for adults.
Selenium
0.84ug in
1 cup (120g)
3.7ug in
200 Calories (526g)
2%
7%
Complete nutrition for Jicama

Beets

image of beets

In 1 cup, beet has 0.95ug of selenium, or about 2% for adults.
Selenium
0.95ug in
1 cup (136g)
3.3ug in
200 Calories (465g)
2%
6%
Complete nutrition for Beets

Poi

image of poi

1 cup of poi contains 1.7ug of selenium, or about 3% for adults.
Selenium
1.7ug in
1 cup (240g)
1.2ug in
200 Calories (179g)
3%
2%
Complete nutrition for Poi

Water Chestnut

image of water chestnut

In 1 cup, water chestnut has 0.87ug of selenium, or about 2% for adults.
Selenium
0.87ug in
1 cup (124g)
1.4ug in
200 Calories (206g)
2%
3%
Complete nutrition for Water Chestnut

Ketchup

image of ketchup

1 cup of ketchup contains 1.7ug of selenium, or about 3% for adults.
Selenium
1.7ug in
1 cup (240g)
1.4ug in
200 Calories (198g)
3%
3%
Complete nutrition for Ketchup

Cauliflower

image of cauliflower

In 1 head, cauliflower has 5ug of selenium, or about 9% for adults.
Selenium
5ug in
1 head (840g)
4.8ug in
200 Calories (800g)
9%
9%
Complete nutrition for Cauliflower

Butterhead Lettuce

image of butterhead lettuce

1 head of butterhead lettuce contains 0.98ug of selenium, or about 2% for adults.
Selenium
0.98ug in
1 head (163g)
9.2ug in
200 Calories (1538g)
2%
17%
Complete nutrition for Butterhead Lettuce

Sweet Potatoes

image of sweet potatoes

In 1 cup, sweet potato has 0.8ug of selenium, or about 1% for adults.
Selenium
0.8ug in
1 cup (133g)
1.4ug in
200 Calories (233g)
1%
3%
Complete nutrition for Sweet Potatoes

Tomato Sauce

image of tomato sauce

1 cup of tomato sauce contains 1.5ug of selenium, or about 3% for adults.
Selenium
1.5ug in
1 cup (245g)
5ug in
200 Calories (833g)
3%
9%
Complete nutrition for Tomato Sauce

Squash (cooked)

image of squash

In 1 cup, squash has 1ug of selenium, or about 2% for adults.
Selenium
1ug in
1 cup (205g)
2.5ug in
200 Calories (500g)
2%
5%
Complete nutrition for Squash


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