Nutrition Guide: Selenium
Whole foods with the highest amounts of selenium…
- All
- Beans & Legumes
- Eggs & Dairy
- Fruits
- Grains
- Herbs & Spices
- Nuts & Seeds
- Poultry & Meats
- Seafood
- Vegetables
Tuna, Yellowfin
Amount: 4 oz (113 g) baked
Selenium: 123
Shrimp
Amount: 4 oz (113 g) lg steamed
Selenium: 56.13
Salmon
Amount: 4 oz (113 g) wild, broiled
Selenium: 43.09
Whole Wheat Pasta
Amount: 1 cup cooked (140 g)
Selenium: 36.3
Turkey (Pasture-raised)
Amount: 4 oz light meat roasted
Selenium: 34.25
Chicken (Pasture-raised)
Amount: 4 oz breast roasted
Selenium: 31.3
Lamb (Grass-fed)
Amount: 4 oz loin roasted
Selenium: 27.9
Scallops
Amount: 4 oz (113 g) steamed
Selenium: 24.61
Beef (Grass Fed)
Amount: 4 oz steak cooked (113 g)
Selenium: 23.93
Barley
Amount: .33 cup dry (61.3 g)
Selenium: 23.12
Tofu
Amount: 4 oz (113 g)
Selenium: 19.73
Brown Rice
Amount: 1 cup cooked (195 g)
Selenium: 19.11
Mushrooms, Crimini
Amount: 1 cup (72 g)
Selenium: 18.72
Sunflower Seeds
Amount: .25 cup (35 g)
Selenium: 18.55
Mushrooms, Shiitake
Amount: .5 cup (72.5 g)
Selenium: 17.98
Eggs (Pasture-raised)
Amount: 1 lg hard boiled
Selenium: 15.4
Soybeans
Amount: 1 cup cooked (172 g)
Selenium: 12.56
Sesame Seeds
Amount: .25 cup dried (36 g)
Selenium: 12.38
Asparagus
Amount: 1 cup (180g)
Selenium: 11
Pinto Beans
Amount: 1 cup (171 g)
Selenium: 10.6
Lima Beans
Amount: 1 cup (188 g) cooked
Selenium: 8.46
Cashews
Amount: .25 cup (40 g)
Selenium: 8
Rye (Whole Grain)
Amount: .33 cup dry (55.8 g)
Selenium: 7.75
Garbanzo Beans (Chickpeas)
Amount: 1 cup (164 g)
Selenium: 6.1
Lentils
Amount: 1 cup cooked (198 g)
Selenium: 5.5
Yogurt (Grass-fed)
Amount: 1 cup whole milk
Selenium: 5.39
Navy Beans
Amount: 1 cup cooked (182 g)
Selenium: 5.28
Quinoa
Amount: 1 cup cooked
Selenium: 5.2
Cow’s Milk (100% Grass-fed)
Amount: 4 oz (122 g)
Selenium: 4.51
Cheese (100% Grass-fed)
Amount: 1 oz cheddar
Selenium: 3.94
Buckwheat
Amount: 1 cup cooked (168 g)
Selenium: 3.7
Flaxseeds
Amount: 2 tbs ground (14 g)
Selenium: 3.56
Cabbage
Amount: 1 cup (150 g)
Selenium: 3.45
Pumpkin Seeds
Amount: .25 cup shelled (32.25 g)
Selenium: 3.03
Spinach
Amount: 1 cup (30g)
Selenium: 2.7
Peanuts
Amount: .25 cup (36.5 g)
Selenium: 2.63
Green Peas
Amount: 1 cup (138 g)
Selenium: 2.62
Broccoli
Amount: 1 cup (156 g)
Selenium: 2.5
Brussels Sprouts
Amount: 1 cup cooked (156 g)
Selenium: 2.34
Black Beans
Amount: 1 cup cooked
Selenium: 2.1
Kidney Beans
Amount: 1 cup (177 g)
Selenium: 1.95
Papaya
Amount: 1 medium (276 g)
Selenium: 1.66
Millet
Amount: 1 cup cooked (174 g)
Selenium: 1.57
Swiss Chard
Amount: 1 cup cooked (175 g)
Selenium: 1.57
Walnuts
Amount: .25 cup (30 g)
Selenium: 1.47
Turnip Greens
Amount: 1 cup cooked (144 g)
Selenium: 1.3
Onions
Amount: 1 cup cooked (210 g)
Selenium: 1.26
Olives, Black
Amount: 1 cup (134 g)
Selenium: 1.21
Beets
Amount: 1 cup (170g)
Selenium: 1.2
Split Peas
Amount: 1 cup cooked (196 g)
Selenium: 1.2
Kale
Amount: 1 cup (130 g)
Selenium: 1.2
Miso
Amount: 1 tbs (17 g)
Selenium: 1.2
Bananas
Amount: 1 medium (118 g)
Selenium: 1.18
Mangos
Amount: 1 cup (165 g)
Selenium: 1
Collard Greens
Amount: 1 cup cooked (190 g)
Selenium: 0.95
Mustard Greens
Amount: 1 cup cooked (140 g)
Selenium: 0.84
Winter Squash
Amount: 1 cup cooked (205 g)
Selenium: 0.82
Cauliflower
Amount: 1 cup (124 g)
Selenium: 0.74
Potatoes
Amount: 1 cup baked (173 g)
Selenium: 0.69
Bok Choy
Amount: 1 cup cooked (170 g)
Selenium: 0.68
Oranges
Amount: 1 medium (131 g)
Selenium: 0.65
Cantaloupe
Amount: 1 cup (160 g)
Selenium: 0.64
Watermelon
Amount: 1 cup (152 g)
Selenium: 0.61
Fennel
Amount: 1 cup raw (87 g)
Selenium: 0.61
Avocados
Amount: 1 cup, sliced (146g)
Selenium: 0.6
Strawberries
Amount: 1 cup (144 g)
Selenium: 0.58
Almonds
Amount: .25 cup (23 g)
Selenium: 0.57
Leeks
Amount: 1 cup cooked (104 g)
Selenium: 0.52
Sweet Potato
Amount: 1 cup (200 g)
Selenium: 0.4
Celery
Amount: 1 cup raw (101 g)
Selenium: 0.4
Romaine Lettuce
Amount: 2 cups (94 g)
Selenium: 0.38
Grapefruit
Amount: .5 medium (128 g)
Selenium: 0.38
Summer Squash
Amount: 1 cup cooked (180 g)
Selenium: 0.36
Cucumber
Amount: 1 cup raw (104 g)
Selenium: 0.31
Green Beans
Amount: 1 cup (125 g)
Selenium: 0.25
Raspberries
Amount: 1 cup fresh (123 g)
Selenium: 0.25
Pears
Amount: 1 medium (178 g)
Selenium: 0.18
Pineapple
Amount: 1 cup (165 g)
Selenium: 0.16
Blueberries
Amount: 1 cup (148 g)
Selenium: 0.15
Corn, Yellow
Amount: 1 cooked (77 g)
Selenium: 0.15
Grapes
Amount: 1 cup (151 g)
Selenium: 0.15
Kiwifruit
Amount: 1 2" fresh (69 g)
Selenium: 0.14
Carrots
Amount: 1 cup (122 g)
Selenium: 0.12
Eggplant
Amount: 1 cup cooked (99 g)
Selenium: 0.1
Cranberries
Amount: 1 cup fresh (100 g)
Selenium: 0.1
Figs
Amount: 1 medium fresh (50 g)
Selenium: 0.1
Bell Peppers
Amount: 1 cup (92 g)
Selenium: 0.09
Cilantro
Amount: .5 cup (8 g)
Selenium: 0.07
Lemons & Limes
Amount: .25 cup (61 g)
Selenium: 0.06
Basil
Amount: .5 cup (21 g)
Selenium: 0.06
Parsley
Amount: .5 cup (30.4 g)
Selenium: 0.03
Apricots
Amount: 1 whole (35 g)
Selenium: 0.03
Arugula
Amount: .5 cup (10 g)
Selenium: 0
Tempeh
Amount: 4 oz (113 g)
Selenium: 0
Edamame
Amount: 1 cup (155 g)
Selenium: 0
Tomatoes
Amount: 1 cup (180 g)
Selenium: 0
Oats
Amount: .25 cup uncooked (39 g)
Selenium:
Apple
Amount: 1 Medium (182 g)
Selenium: 0
Plums & Prunes
Amount: 1 fresh (66 g)
Selenium: 0
Sea Vegetables
Amount: 1 tbs dried (5 g)
Selenium:
Chia Seeds
Amount: 2 tbs (28 g)
Selenium: