Selenium Foods List – Finding selenium on the menu and in your kitchen

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Welcome to your go-to guide for selenium foods….

As noted in the page on selenium benefits, the highest concentrations of selenium are found in meat, seafood and whole grain cereals – the last however depends on the selenium content of the soil in which the grains are grown.  Keep this in mind when looking at the below selenium levels for particular foods, especially plants – they can vary greatly.


selenium benefits, the highest concentrations of selenium are found in meat, seafood and whole grain cereals - here scallops
selenium benefits, the highest concentrations of selenium are found in meat, seafood and whole grain cereals -here Brazil nuts
selenium benefits, the highest concentrations of selenium are found in meat, seafood and whole grain cereals - Here tuna


Depending on where you live, inadequate selenium can become a problem. The UK, parts of Europe, the US Northeast and Southeast, and parts of China, among other areas, have low selenium soil levels. 

If you live in a selenium depleted region or rely only on foods from these regions, you may be at greater risk for selenium deficiency. Consider sourcing grains from elsewhere or finding additional sources of selenium. Put this down as a benefit of the global food system.


According to 2010 study, the most common sources of selenium foods for Americans are breads, grains, meat, poultry, fish and eggs.  But as we’ll see there are additional foods that can provide you with the selenium you need for vibrant health. Always good to have new ideas to boost your diet to healthier heights.


Without further ado, your selenium foods guide.




Selenium Foods Guide – Selenium Foods List

Selenium Foods *

  • Brazil nuts, 1 oz/28 mg, 6- 8 nuts – 544 mcg**
  • Butter, 3.5 oz/100 g – 146 mcg
  • Smoked herring, 3.5 oz/100 g – 141 mcg
  • Smelt, 3.5 oz/100 g – 123 mcg
  • Wheat germ, 3.5 oz/100 g - 111 mcg
  • Tuna, yellow fin, baked, 3 oz/85 g - 92 mcg
  • Apple Cider Vinegar, 3.5 oz/100 g -89 mcg
  • Scallops, 3.5 oz/100 g –  77 mcg
  • Barley, 3.5 oz/100 g – 66 mcg
  • Lobster, 3.5 oz/100 g – 65 mcg
  • Bran, 3.5 oz/100 g – 63 mcg
  • Shrimp, 3.5 oz/100 g – 58 mcg
  • Red Swiss Chard, 3.5 oz/100 g – 57 mcg
  • Clams, 3.5 oz/100 g – 55 mcg
  • King Crab, 3.5 oz/100 g – 51 mcg
  • Oysters, 3.5 oz/100 g – 49 mcg
  • Halibut, baked -3 oz/85 g - 27 mcg
  • Sardines, canned in oil, drained solids with bones – 3 oz/85 g – 45 mcg
  • Cod, 3.5 oz/100 g –  43 mcg
  • Ham, roasted, 3 oz/85 g - 42 mcg
  • Shrimp, canned, 3 oz/85 g - 40 mcg
  • Macaroni, enriched, cooked, 1 cup/250 ml – 37 mcg
  • Beef steak, bottom round, roasted, 3 oz/85 g - 33 mcg
  • Turkey, boneless, roasted, 3 oz/85 g – 31 mcg
  • Beef liver, pan fried, 3 oz/85 g – 31 mcg
  • Lamb, 3.5 oz/100 g –  30 mcg
  • Turnips, 3.5 oz/100 g –  27 mcg
  • Molasses, 3.5 oz/100 g –  26 mcg
  • Garlic, 3.5 oz/100 g –  25 mcg
  • Barley, 3.5 oz/100 g –  24 mcg
  • Chicken, light meat, roasted 3 oz - 22 mcg
  • Cottage Cheese, 1% milk fat, 1 cup/250ml – 20 mcg
  • Orange Juice, 3.5 oz/100 g –  19 mcg
  • Beer, 3.5 oz/100 g –  19 mcg
  • Rice, brown, long-grain, cooked – 1 cup/250 ml- 19 mcg
  • Lamb chop, 3.5 oz/100 g –  18 mcg
  • Egg Yolk, 3.5 oz/100 g –  18 mcg
  • Beef, ground, 25% fat, broiled, 3 oz/85 g - 18 mcg
  • Egg, hard boiled, 1 large – 13 mcg
  • Puffed wheat, fortified ready to eat, 1 cup/250 ml – 15 mcg
  • Whole-wheat bread, whole-wheat, 1 slice – 13 mcg
  • Baked beans, canned, plain or vegetarian, 1 cup/250 ml – 13 mcg
  • Oatmeal, regular and quick cooking, non-enriched, cooked in water, 1 cup/250 ml – 13 mcg
  • Mushrooms, 3.5 oz/100 g –  12 mcg
  • Spinach, frozen, boiled, 1 cup/250 ml – 11 mcg
  • Swiss Cheese, 3.5 oz/100 g –  10 mcg
  • Milk, 1% fat, 1 cup/250 ml – 8 mcg
  • Yogurt, plain, low fat, 1 cup/250 ml – 8 mcg
  • Lentils, boiled, 1 cup/25 ml – 6 mcg
  • White bread, 1 slice – 6 mcg
  • Wine, 3.5 oz/100 g – 5 mcg
  • Grape juice, 3.5 oz/100 g – 4 mcg
  • Cashew nuts, dry roasted, 1 oz/28 g - 3 mcg
  • Corn flakes, 1 cup/250 ml - 2 mcg
  • Onion, 3.5 oz/100 g –  2 mcg
  • Green peas, frozen, boiled, 1 cup/250 ml - 2 mcg
  • Bananas, sliced, 1 cup/250 ml – 2 mcg
  • Potato, baked, with skin, 1 potato – 1 mcg
  • Peaches, canned in water, solids and liquids, 1 cup/250 ml – 1 mcg
  • Carrots, raw, 1 cup/250 ml – 0 mcg – 2 mcg
  • Lettuce, iceberg, raw, 1 cup/250 ml – 0 mcg

 

*List from  Clinical Nutrition, a functional approach, second edition, Deana Liska among others, published by  The Institute for Functional Medicine, 2004 and US Office of Dietary Supplements NIH’s Dietary Fact Sheet on Selenium

**Selenium levels in plants can vary widely. Eg. The NIH’s figures  for brazil nuts are 554 mcg per 3 oz/80 g of Brazil nuts; whereas Clinical Nutrition’s  figures is substantially less for brazil nuts at 103 mcg per 3 oz./100 g!

 




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