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200 Foods Highest in Selenium

Ranked by a serving size.
70μg Selenium = 100% DV
DV = Daily Value
RDI = Reference Dietary Intake
AI = Adequate Intake

See more about daily values.

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  1. Brazilnuts
    544.4μg (778% DV) in 1 oz (6 kernels)
  2. Cooked Yellowfin Tuna
    183.9μg (263% DV) in 6oz fillet
  3. Cooked Pacific Oysters
    130.9μg (187% DV) in 3 oz
  4. Cooked Clams
    121.6μg (174% DV) in 20 small
  5. Dried Salted Atlantic Cod
    118.2μg (169% DV) in 1 piece (5-1/2 Inch x 1-1/2 Inch x 1/2 Inch)
  6. Canned Eastern Oysters
    97.4μg (139% DV) in 1 can (12 oz), oysters and liquid
  7. Cooked Grouper
    94.5μg (135% DV) in 1 fillet
  8. Subway Tuna Sub
    92.9μg (133% DV) in 6 inch sub
  9. Cooked Tilapia
    92.5μg (132% DV) in 6oz fillet
  10. Atlantic Mackerel (Cooked)
    87.7μg (125% DV) in 6oz fillet
  11. Pork Chops (With Fat)
    86.1μg (123% DV) in 1 chop
  12. Cooked Snapper
    83.3μg (119% DV) in 1 fillet
  13. Pork Chops (Lean)
    80.6μg (115% DV) in 6oz chop
  14. Bluefin Tuna (Cooked)
    79.6μg (114% DV) in 6oz fillet
  15. Wild Atlantic Salmon (Cooked)
    79.6μg (114% DV) in 6oz fillet
  16. Canned Sardines
    78.5μg (112% DV) in 1 cup, drained
  17. Cooked Tilefish
    77.3μg (110% DV) in 1/2 fillet
  18. Cooked Blue Mussels
    76.2μg (109% DV) in 3 oz
  19. Whelk (Cooked)
    76.2μg (109% DV) in 3 oz
  20. Cooked Cuttlefish
    76.2μg (109% DV) in 3 oz
  21. Octopus (Cooked)
    76.2μg (109% DV) in 3 oz
  22. Cooked Orange Roughy
    75.1μg (107% DV) in 3 oz
  23. Cooked Mahimahi
    74.4μg (106% DV) in 1 fillet
  24. Farmed Atlantic Salmon
    70.4μg (101% DV) in 6oz fillet
  25. Cooked Yellowtail
    68.3μg (98% DV) in 1/2 fillet
  26. Cooked Atlantic Cod
    67.7μg (97% DV) in 1 fillet
  27. Cooked Pacific Herring
    67.4μg (96% DV) in 1 fillet
  28. Lean Roasted Ham
    67.4μg (96% DV) in 1 cup, diced
  29. Atlantic Herring
    66.9μg (96% DV) in 1 fillet
  30. Roasted Chicken Leg
    66.3μg (95% DV) in 1 leg, with skin (Sum of drumstick+thigh+back)
  31. Cooked Eastern Oysters (Farmed)
    65.9μg (94% DV) in 3 oz
  32. Cooked Coho Salmon (Wild)
    64.6μg (92% DV) in 6oz fillet
  33. Lobster (Cooked)
    62.1μg (89% DV) in 3 oz
  34. Skirt Steak
    61.2μg (87% DV) in 6oz steak
  35. Roasted Ham
    61.2μg (87% DV) in 1 cup, diced
  36. Canned Shrimp
    60.8μg (87% DV) in 1 cup
  37. Dungeness Crab (Raw)
    60.5μg (86% DV) in 1 crab
  38. Cooked Sockeye Salmon
    60.4μg (86% DV) in 6oz fillet
  39. Cooked Swordfish
    58.2μg (83% DV) in 3 oz
  40. Striped Bass (Raw)
    58μg (83% DV) in 1 fillet
  41. Cooked Striped Bass
    58μg (83% DV) in 1 fillet
  42. Canned Blue Crab
    57.9μg (83% DV) in 1 cup
  43. Canned White Tuna (Water Packed)
    55.8μg (80% DV) in 3 oz
  44. Kamut Cooked
    54.9μg (78% DV) in 1 cup
  45. Chuck Steak (Mock Tender)
    54.7μg (78% DV) in 1 steak
  46. Lean Chicken Breast (Cooked)
    54.2μg (77% DV) in 6oz chicken breast
  47. Raw Eastern Oysters
    54.1μg (77% DV) in 3 oz
  48. Alaskan King Crab
    53.6μg (77% DV) in 1 leg
  49. Fat Free Ground Turkey
    53.4μg (76% DV) in 6 oz
  50. Roasted Turkey Breast
    51.3μg (73% DV) in 6 oz
  51. Baked Conch
    51.2μg (73% DV) in 1 cup, sliced
  52. Canned White Tuna (Oil Packed)
    51.1μg (73% DV) in 3 oz
  53. Blue Crab
    50.6μg (72% DV) in 1 cup, flaked and pieces
  54. Cooked Spiny Lobster
    50.3μg (72% DV) in 3 oz
  55. Cured Ham
    50.3μg (72% DV) in 1 cup
  56. Roasted Boneless Skinless Chicken Leg
    50.1μg (72% DV) in 1 leg (Sum of drumstick+thigh+back meat only)
  57. Atlantic Mackerel (Raw)
    49.4μg (71% DV) in 1 fillet
  58. Raw Tilapia
    48.5μg (69% DV) in 1 fillet
  59. Country-Style Roasted Pork Ribs
    47.6μg (68% DV) in 1 rack
  60. Cooked Haddock
    47.6μg (68% DV) in 1 fillet
  61. Cooked Sea Bass
    47.3μg (68% DV) in 1 fillet
  62. Cooked Halibut
    47.1μg (67% DV) in 3 oz
  63. Ribeye Steak (Filet)
    46.7μg (67% DV) in 1 fillet
  64. Abalone (Cooked)
    44μg (63% DV) in 3 oz
  65. Fried Calamari
    44μg (63% DV) in 3 oz
  66. Firm Tofu
    43.8μg (63% DV) in 1 cup
  67. Cooked Couscous
    43.2μg (62% DV) in 1 cup, cooked
  68. Canned Clams
    42.9μg (61% DV) in 3 oz
  69. Whole Wheat Pasta
    42.5μg (61% DV) in 1 cup spaghetti not packed
  70. Cooked Shrimp
    42.1μg (60% DV) in 3 oz
  71. Cooked Pompano
    41.2μg (59% DV) in 1 fillet
  72. Braised Pork Loin
    41μg (59% DV) in 3 oz
  73. Broiled Pork Tenderloin
    40.5μg (58% DV) in 3 oz
  74. Cooked Dungeness Crab
    40.5μg (58% DV) in 3 oz
  75. Cooked Smelt
    39.8μg (57% DV) in 3 oz
  76. Cooked Lingcod
    39.8μg (57% DV) in 3 oz
  77. Cooked King Mackerel
    39.8μg (57% DV) in 3 oz
  78. Cooked Pollock
    39.8μg (57% DV) in 3 oz
  79. Cooked Sablefish
    39.8μg (57% DV) in 3 oz
  80. Cooked Skipjack
    39.8μg (57% DV) in 3 oz
  81. Cooked Turbot
    39.8μg (57% DV) in 3 oz
  82. French Bread
    39.8μg (57% DV) in 1 slice
  83. Spam
    39.1μg (56% DV) in 3 oz
  84. Millet Flour
    38.9μg (56% DV) in 1 cup
  85. Roasted Chicken Breast
    38.6μg (55% DV) in 1 cup, chopped or diced
  86. Pork Loin
    38.5μg (55% DV) in 3 oz
  87. Raw Pacific Oysters
    38.5μg (55% DV) in 1 medium
  88. Egg Noodles (Cooked)
    38.2μg (55% DV) in 1 cup
  89. Queen Crab (Cooked)
    37.7μg (54% DV) in 3 oz
  90. Roast Goose
    36.5μg (52% DV) in 1 unit (yield from 1 lb ready-to-cook goose)
  91. Cooked Shiitake Mushrooms
    36μg (51% DV) in 1 cup pieces
  92. Buffalo Sirloin Steak
    35μg (50% DV) in 1 serving ( 3 oz )
  93. Spinach Egg Noodles (Cooked)
    34.9μg (50% DV) in 1 cup
  94. Roasted Chicken Thigh
    34.7μg (50% DV) in 1 thigh with skin
  95. Pork Bratwurst
    33.7μg (48% DV) in 1 link cooked
  96. Canned Pink Salmon
    33.7μg (48% DV) in 3 oz
  97. Cooked Pasta (Unenriched)
    32.7μg (47% DV) in 1 cup spaghetti not packed
  98. Pork Tenderloin
    32.5μg (46% DV) in 3 oz
  99. Canned Atlantic Cod
    32.4μg (46% DV) in 3 oz
  100. Liverwurst spread
    31.9μg (46% DV) in 1/4 cup
  101. Pork Spare Ribs
    31.8μg (45% DV) in 3 oz
  102. Roasted Boneless Skinless Thigh Meat
    31.4μg (45% DV) in 1 thigh without skin
  103. Roast Duck
    31.4μg (45% DV) in 1 cup, chopped or diced
  104. Crayfish
    31.2μg (45% DV) in 3 oz
  105. Anchovies (Raw)
    31μg (44% DV) in 3 oz
  106. Wild Atlantic Salmon (Raw)
    31μg (44% DV) in 3 oz
  107. Bluefin Tuna (Raw)
    31μg (44% DV) in 3 oz
  108. Skipjack Tuna (Raw)
    31μg (44% DV) in 3 oz
  109. Yellowtail (Raw)
    31μg (44% DV) in 3 oz
  110. Boston Steak (Pork)
    30.9μg (44% DV) in 3 oz
  111. Roasted Lean Buffalo
    30.2μg (43% DV) in 3 oz
  112. Cooked Ground Pork
    30.1μg (43% DV) in 3 oz
  113. Broiled Turkey Patties
    29.8μg (43% DV) in 3 oz
  114. Cooked Whiting
    29.6μg (42% DV) in 1 fillet
  115. Raw Whiting
    29.5μg (42% DV) in 1 fillet
  116. Queen Crab (Raw)
    29.4μg (42% DV) in 3 oz
  117. Canned Sockeye Salmon
    29.4μg (42% DV) in 3 oz
  118. Braised Beef or Chuck Stew
    29.4μg (42% DV) in 3 oz
  119. Canned Salmon
    29.2μg (42% DV) in 3 oz
  120. Braised Cube Steak
    29.1μg (42% DV) in 3 oz
  121. Cooked Crayfish
    29.1μg (42% DV) in 3 oz
  122. Roasted Chicken Drumsticks
    28.2μg (40% DV) in 1 drumstick with skin (yield from 1 lb ready-to-cook chicken)
  123. Beef Chuck Pot Roast
    28.1μg (40% DV) in 3 oz
  124. Low Fat Cured Ham
    27.7μg (40% DV) in 1 cup
  125. Canned Straw Mushrooms
    27.7μg (40% DV) in 1 cup
  126. Cooked Northern Pike
    27.5μg (39% DV) in 6oz fillet
  127. Lean Cured Ham
    27.3μg (39% DV) in 1 cup
  128. Broiled Sirloin Strip Steak
    27.1μg (39% DV) in 3 oz
  129. Roasted Skinless Chicken Drumstick
    27μg (39% DV) in 1 drumstick without skin
  130. London Broil
    26.9μg (38% DV) in 3 oz
  131. Lamb Shank
    26.9μg (38% DV) in 3 oz
  132. Roast Turkey Dark Meat
    26.7μg (38% DV) in 1 serving
  133. Roasted Turkey Thigh
    26.7μg (38% DV) in 3 oz
  134. Top Blade Chuck Steak
    26.7μg (38% DV) in 3 oz
  135. Pink Salmon (Raw)
    26.7μg (38% DV) in 3 oz
  136. Broiled Lean Beef Flank Steak
    26.5μg (38% DV) in 3 oz
  137. Portabellas (Exposed to Sunlight or UV)
    26.5μg (38% DV) in 1 cup sliced
  138. Cooked Alaska Pollock
    26.5μg (38% DV) in 1 fillet
  139. Cooked Grass Fed Ground Bison (Buffalo)
    26.4μg (38% DV) in 3 oz
  140. Pepperoni Pizza
    26.2μg (37% DV) in 1 slice
  141. Grilled Top Round Steak
    26.2μg (37% DV) in 3 oz
  142. Lamb Sirloin
    26.2μg (37% DV) in 3 oz
  143. Pan-Broiled Ground Bison
    26.1μg (37% DV) in 1 patty ( yield from 112.7 g raw meat )
  144. Roast Turkey (Without Skin)
    26.1μg (37% DV) in 3 oz
  145. Cooked Eastern Oysters (Wild)
    26.1μg (37% DV) in 3 oz
  146. Clams (Raw)
    26μg (37% DV) in 3 oz
  147. Grilled T-bone Steak (Choice)
    25.8μg (37% DV) in 3 oz
  148. Yellowfin Tuna (Raw)
    25.7μg (37% DV) in 1 oz, boneless
  149. Roasted Turkey Light Meat
    25.7μg (37% DV) in 1 serving
  150. Roasted Turkey Drumstick
    25.7μg (37% DV) in 3 oz
  151. Roasted Turkey
    25.3μg (36% DV) in 3 oz
  152. Cooked Pacific Cod
    25.2μg (36% DV) in 1 fillet
  153. Grilled T-Bone Steak
    24.9μg (36% DV) in 3 oz
  154. Lowfat Greek Yogurt
    24.8μg (35% DV) in 1 container (7 oz)
  155. Pepperoni
    24.7μg (35% DV) in 3 oz
  156. Grilled Porterhouse Steak (Choice)
    24.7μg (35% DV) in 3 oz
  157. Beef and Pork Baloney (Bologna)
    24.6μg (35% DV) in 3 (1/2) oz
  158. Soft Pretzels
    24.6μg (35% DV) in 1 large
  159. Blue Crab Cakes
    24.4μg (35% DV) in 1 cake
  160. Roasted Beef Eye of Round Roast
    24.1μg (34% DV) in 3 oz
  161. Grilled Porterhouse Steak
    24μg (34% DV) in 3 oz
  162. Cooked Coho Salmon (Farmed)
    24μg (34% DV) in 6oz fillet
  163. Fat Free Broiled Turkey Patties
    23.8μg (34% DV) in 1 patty
  164. Grilled Beef Tenderloin Steak
    23.8μg (34% DV) in 3 oz
  165. Sausage Pizza
    23.5μg (34% DV) in 1 slice
  166. Broiled Beef Round
    23.5μg (34% DV) in 3 oz
  167. Low Fat Broiled Turkey Patties
    23.4μg (33% DV) in 3 oz
  168. Crimini Mushrooms
    22.6μg (32% DV) in 1 cup whole
  169. Crimini Mushrooms (Exposed to Sunlight or UV)
    22.6μg (32% DV) in 1 cup whole
  170. Dry Roasted Sunflower Seeds
    22.5μg (32% DV) in 1 oz
  171. Dry Roasted Sunflower Seeds (With Salt)
    22.5μg (32% DV) in 1 oz
  172. Tofu Prepared with Calcium
    22.1μg (32% DV) in 1 cup
  173. Burrito with Beans
    21.9μg (31% DV) in 2 pieces
  174. Roasted Chicken Wings
    21.7μg (31% DV) in 1 piece
  175. Dry Pork Salami
    21.6μg (31% DV) in 3oz
  176. Cheese Pizza
    21.3μg (30% DV) in 1 slice
  177. Bagels
    21.3μg (30% DV) in 1 bagel
  178. Lowfat Ricotta
    20.7μg (30% DV) in 1/2 cup
  179. Fast Food Hamburger
    20.6μg (29% DV) in 1 item
  180. Cooked Catfish
    20.4μg (29% DV) in 1 fillet
  181. Farmed Atlantic Salmon (Raw)
    20.4μg (29% DV) in 3 oz
  182. Rye Crispbread
    20.1μg (29% DV) in 1 cup, crushed
  183. Cooked Walleye Pike
    20.1μg (29% DV) in 1 fillet
  184. Cooked Rainbow Trout
    20μg (29% DV) in 1 fillet
  185. Chicken Hotdog
    19.6μg (28% DV) in 3 oz
  186. Imitation Crab Meat
    19μg (27% DV) in 3 oz
  187. Cooked Trout
    18.9μg (27% DV) in 1 fillet
  188. Rainbow Trout (Raw)
    18.6μg (27% DV) in 1 fillet
  189. Prime Rib Steak
    18.6μg (27% DV) in 3 oz
  190. Cooked White Button Mushrooms
    18.6μg (27% DV) in 1 cup pieces
  191. Lamb Ribs
    18.5μg (26% DV) in 3 oz
  192. Toasted Wheat Germ
    18.5μg (26% DV) in 1 oz
  193. Scallops
    18.4μg (26% DV) in 3 oz
  194. Panfried Beef Hamburger
    18.4μg (26% DV) in 3 oz
  195. Smoked Whitefash
    18.4μg (26% DV) in 1 cup, cooked
  196. Broiled Ground Beef Patty (93% Lean)
    18.3μg (26% DV) in 3 oz
  197. Broiled Ground Beef Patty (97% Lean)
    18.3μg (26% DV) in 3 oz
  198. Bacon (Pan-Fried)
    18.3μg (26% DV) in 3 slices
  199. Whole Milk
    18.1μg (26% DV) in 16oz glass
  200. Pan-Broiled Ground Beef Patty (97% Lean)
    18μg (26% DV) in 3 oz

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.