Top 101 Foods High In Selenium

Selenium is an essential mineral that plays an important role in many bodily functions, including thyroid function and immune health.

While it can be found in a variety of foods, some are particularly rich in this nutrient. If you’re looking to up your selenium intake, incorporating foods such as Brazil nuts, seafood, and organ meats into your diet can be a great way to do so.

Check out our list of the top 101 foods high in selenium, including their common serving size, recommended daily intake, and calories per 100g, to help you make informed choices about what to add to your meals.

  1. Brazil nuts (Common Serving size 1 ounce (28g), Recommended Daily Intake (% RDI) 544% and Calories per 100g is 656 calories)
  2. Oysters (Common Serving size 3 ounces (85g), Recommended Daily Intake (% RDI) 238% and Calories per 100g is 83 calories)
  3. Tuna (Common Serving size 3 ounces (85g), Recommended Daily Intake (% RDI) 163% and Calories per 100g is 99 calories)
  4. Halibut (Common Serving size 3 ounces (85g), Recommended Daily Intake (% RDI) 63% and Calories per 100g is 111 calories)
  5. Yellowfin tuna (Common Serving size 3 ounces (85g), Recommended Daily Intake (% RDI) 147% and Calories per 100g is 109 calories)
  6. Sardines (Common Serving size 3.2 ounces (90g), Recommended Daily Intake (% RDI) 64% and Calories per 100g is 208 calories)
  7. Clams (Common Serving size 3 ounces (85g), Recommended Daily Intake (% RDI) 98% and Calories per 100g is 126 calories)
  8. Shrimp (Common Serving size 3 ounces (85g), Recommended Daily Intake (% RDI) 36% and Calories per 100g is 84 calories)
  9. Salmon (Common Serving size 3 ounces (85g), Recommended Daily Intake (% RDI) 59% and Calories per 100g is 121 calories)
  10. Crab (Common Serving size 3 ounces (85g), Recommended Daily Intake (% RDI) 43% and Calories per 100g is 97 calories)
  11. Pork chops (Common Serving size 3 ounces (85g), Recommended Daily Intake (% RDI) 24% and Calories per 100g is 172 calories)
  12. Chicken breast (Common Serving size 3 ounces (85g), Recommended Daily Intake (% RDI) 13% and Calories per 100g is 165 calories)
  13. Beef steak (Common Serving size 3 ounces (85g), Recommended Daily Intake (% RDI) 24% and Calories per 100g is 250 calories)
  14. Turkey breast (Common Serving size 3 ounces (85g), Recommended Daily Intake (% RDI) 25% and Calories per 100g is 111 calories)
  15. Lamb chops (Common Serving size 3 ounces (85g), Recommended Daily Intake (% RDI) 20% and Calories per 100g is 259 calories)
  16. Duck (Common Serving size 3 ounces (85g), Recommended Daily Intake (% RDI) 30% and Calories per 100g is 337 calories)
  17. Goose (Common Serving size 3 ounces (85g), Recommended Daily Intake (% RDI) 28% and Calories per 100g is 305 calories)
  18. Cod (Common Serving size 3 ounces (85g), Recommended Daily Intake (% RDI) 21% and Calories per 100g is 82 calories)
  19. Herring (Common Serving size 3 ounces (85g), Recommended Daily Intake (% RDI) 58% and Calories per 100g is 158 calories)
  20. Mussels (Common Serving size 3 ounces (85g), Recommended Daily Intake (% RDI) 70% and Calories per 100g is 172 calories)
  21. Lobster (Common Serving size 3 ounces (85g), Recommended Daily Intake (% RDI) 31% and Calories per 100g is 89 calories)
  22. Brown rice (Common Serving size 1 cup cooked (195g), Recommended Daily Intake (% RDI) 27% and Calories per 100g is 112 calories)
  23. Sunflower seeds (Common Serving size 1 ounce (28g), Recommended Daily Intake (% RDI) 16% and Calories per 100g is 584 calories)
  24. Eggs (Common Serving size 1 large egg (50g), Recommended Daily Intake (% RDI) 14% and Calories per 100g is 143 calories)
  25. Spinach (Common Serving size 1 cup (30g), Recommended Daily Intake (% RDI) 5% and Calories per 100g is 23 calories)
  26. Mushrooms (Common Serving size 1 cup (70g), Recommended Daily Intake (% RDI) 8% and Calories per 100g is 22 calories)
  27. Broccoli (Common Serving size 1 cup chopped (91g), Recommended Daily Intake (% RDI) 3% and Calories per 100g is 34 calories)
  28. Chia seeds (Common Serving size 1 ounce (28g), Recommended Daily Intake (% RDI) 24% and Calories per 100g is 486 calories)
  29. Flaxseeds (Common Serving size 1 ounce (28g), Recommended Daily Intake (% RDI) 10% and Calories per 100g is 534 calories)
  30. Cabbage (Common Serving size 1 cup chopped (89g), Recommended Daily Intake (% RDI) 2% and Calories per 100g is 25 calories)
  31. Asparagus (Common Serving size 1 cup (134g), Recommended Daily Intake (% RDI) 8% and Calories per 100g is 20 calories)
  32. Brussels sprouts (Common Serving size 1 cup (88g), Recommended Daily Intake (% RDI) 6% and Calories per 100g is 43 calories)
  33. Avocado (Common Serving size 1 avocado (201g), Recommended Daily Intake (% RDI) 10% and Calories per 100g is 160 calories)
  34. Garlic (Common Serving size 1 clove (3g), Recommended Daily Intake (% RDI) 1% and Calories per 100g is 149 calories)
  35. Brown bread (Common Serving size 1 slice (45g), Recommended Daily Intake (% RDI) 7% and Calories per 100g is 264 calories)
  36. Lentils (Common Serving size 1 cup cooked (198g), Recommended Daily Intake (% RDI) 18% and Calories per 100g is 116 calories)
  37. Kidney beans (Common Serving size 1 cup cooked (177g), Recommended Daily Intake (% RDI) 28% and Calories per 100g is 127 calories)
  38. Chickpeas (Common Serving size 1 cup cooked (164g), Recommended Daily Intake (% RDI) 16% and Calories per 100g is 164 calories)
  39. Lima beans (Common Serving size 1 cup cooked (188g), Recommended Daily Intake (% RDI) 28% and Calories per 100g is 115 calories)
  40. Pinto beans (Common Serving size 1 cup cooked (171g), Recommended Daily Intake (% RDI)17% and Calories per 100g is 143 calories)
  41. Oatmeal (Common Serving size 1 cup cooked (234g), Recommended Daily Intake (% RDI) 27% and Calories per 100g is 71 calories)
  42. Milk (Common Serving size 1 cup (244g), Recommended Daily Intake (% RDI) 8% and Calories per 100g is 42 calories)
  43. Yogurt (Common Serving size 1 cup (245g), Recommended Daily Intake (% RDI) 16% and Calories per 100g is 61 calories)
  44. Cheese (Common Serving size 1 slice (28g), Recommended Daily Intake (% RDI) 7% and Calories per 100g is 402 calories)
  45. Beef (Common Serving size 3 ounces (85g), Recommended Daily Intake (% RDI) 20% and Calories per 100g is 250 calories)
  46. Chicken (Common Serving size 3 ounces (85g), Recommended Daily Intake (% RDI) 27% and Calories per 100g is 165 calories)
  47. Pork (Common Serving size 3 ounces (85g), Recommended Daily Intake (% RDI) 26% and Calories per 100g is 271 calories)
  48. Turkey (Common Serving size 3 ounces (85g), Recommended Daily Intake (% RDI) 27% and Calories per 100g is 140 calories)
  49. Lamb (Common Serving size 3 ounces (85g), Recommended Daily Intake (% RDI) 18% and Calories per 100g is 282 calories)
  50. Clams (Common Serving size 3 ounces (85g), Recommended Daily Intake (% RDI) 47% and Calories per 100g is 126 calories)
  51. Mussels (Common Serving size 3 ounces (85g), Recommended Daily Intake (% RDI) 77% and Calories per 100g is 146 calories)
  52. Shrimp (Common Serving size 3 ounces (85g), Recommended Daily Intake (% RDI) 36% and Calories per 100g is 99 calories)
  53. Tuna (Common Serving size 3 ounces (85g), Recommended Daily Intake (% RDI) 66% and Calories per 100g is 184 calories)
  54. Salmon (Common Serving size 3 ounces (85g), Recommended Daily Intake (% RDI) 51% and Calories per 100g is 206 calories)
  55. Halibut (Common Serving size 3 ounces (85g), Recommended Daily Intake (% RDI) 32% and Calories per 100g is 111 calories)
  56. Sardines (Common Serving size 3 ounces (85g), Recommended Daily Intake (% RDI) 63% and Calories per 100g is 208 calories)
  57. Cod (Common Serving size 3 ounces (85g), Recommended Daily Intake (% RDI) 15% and Calories per 100g is 105 calories)
  58. Crab (Common Serving size 3 ounces (85g), Recommended Daily Intake (% RDI) 41% and Calories per 100g is 83 calories)
  59. Scallops (Common Serving size 3 ounces (85g), Recommended Daily Intake (% RDI) 36% and Calories per 100g is 111 calories)
  60. Lobster (Common Serving size 3 ounces (85g), Recommended Daily Intake (% RDI) 31% and Calories per 100g is 89 calories)
  61. Brown rice (Common Serving size 1 cup cooked (195g), Recommended Daily Inttke (% RDI) 27% and Calories per 100g is 111 calories)
  62. Quinoa (Common Serving size 1 cup cooked (185g), Recommended Daily Intake (% RDI) 29% and Calories per 100g is 120 calories)
  63. Lentils (Common Serving size 1 cup cooked (198g), Recommended Daily Intake (% RDI) 18% and Calories per 100g is 116 calories)
  64. Chickpeas (Common Serving size 1 cup cooked (240g), Recommended Daily Intake (% RDI) 43% and Calories per 100g is 164 calories)
  65. Lima beans (Common Serving size 1 cup cooked (170g), Recommended Daily Intake (% RDI) 31% and Calories per 100g is 115 calories)
  66. Peanuts (Common Serving size 1 ounce (28g), Recommended Daily Intake (% RDI) 14% and Calories per 100g is 567 calories)
  67. Peanut butter (Common Serving size 2 tablespoons (32g), Recommended Daily Intake (% RDI) 7% and Calories per 100g is 588 calories)
  68. Sunflower seeds (Common Serving size 1 ounce (28g), Recommended Daily Intake (% RDI) 14% and Calories per 100g is 584 calories)
  69. Flaxseeds (Common Serving size 1 tablespoon (10g), Recommended Daily Intake (% RDI) 6% and Calories per 100g is 534 calories)
  70. Chia seeds (Common Serving size 1 ounce (28g), Recommended Daily Intake (% RDI) 17% and Calories per 100g is 486 calories)
  71. Sesame seeds (Common Serving size 1 ounce (28g), Recommended Daily Intake (% RDI) 14% and Calories per 100g is 573 calories)
  72. Poppy seeds (Common Serving size 1 ounce (28g), Recommended Daily Intake (% RDI) 17% and Calories per 100g is 525 calories)
  73. Mushrooms (Common Serving size 1 cup sliced (70g), Recommended Daily Intake (% RDI) 8% and Calories per 100g is 22 calories)
  74. Onions (Common Serving size 1 cup chopped (160g), Recommended Daily Intake (% RDI) 7% and Calories per 100g is 40 calories)
  75. Garlic (Common Serving size 1 clove (3g), Recommended Daily Intake (% RDI) 2% and Calories per 100g is 149 calories)
  76. Tomatoes (Common Serving size 1 medium tomato (123g), Recommended Daily Intake (% RDI) 5% and Calories per 100g is 18 calories)
  77. Broccoli (Common Serving size 1 cup chopped (91g), Recommended Daily Intake (% RDI) 7% and Calories per 100g is 34 calories)
  78. Cauliflower (Common Serving size 1 cup chopped (107g), Recommended Daily Intake (% RDI) 8% and Calories per 100g is 25 calories)
  79. Spinach (Common Serving size 1 cup (30g), Recommended Daily Intake (% RDI) 4% and Calories per 100g is 23 calories)
  80. Sweet potatoes (Common Serving size 1 medium sweet potato (114g), Recommended Daily Intake (% RDI) 4% and Calories per 100g is 86 calories)
  81. Carrots (Common Serving size 1 cup chopped (128g), Recommended Daily Intake (% RDI) 6% and Calories per 100g is 41 calories)
  82. 82. Bell peppers (Common Serving size 1 medium pepper (164g), Recommended Daily Intake (% RDI) 4% and Calories per 100g is 20 calories)
  83. Squash (Common Serving size 1 cup cooked (245g), Recommended Daily Intake (% RDI) 10% and Calories per 100g is 40 calories)
  84. Cabbage (Common Serving size 1 cup chopped (89g), Recommended Daily Intake (% RDI) 5% and Calories per 100g is 25 calories)
  85. Brussels sprouts (Common Serving size 1 cup cooked (156g), Recommended Daily Intake (% RDI) 11% and Calories per 100g is 43 calories)
  86. Asparagus (Common Serving size 1 cup cooked (180g), Recommended Daily Intake (% RDI) 30% and Calories per 100g is 22 calories)
  87. Artichokes (Common Serving size 1 medium artichoke (120g), Recommended Daily Intake (% RDI) 10% and Calories per 100g is 47 calories)
  88. Avocado (Common Serving size 1 avocado (201g), Recommended Daily Intake (% RDI) 9% and Calories per 100g is 160 calories)
  89. Kiwi (Common Serving size 1 medium kiwi (69g), Recommended Daily Intake (% RDI) 3% and Calories per 100g is 61 calories)
  90. Mango (Common Serving size 1 cup sliced (165g), Recommended Daily Intake (% RDI) 8% and Calories per 100g is 60 calories)
  91. Cantaloupe (Common Serving size 1 cup diced (156g), Recommended Daily Intake (% RDI) 2% and Calories per 100g is 34 calories)
  92. Honeydew melon (Common Serving size 1 cup diced (170g), Recommended Daily Intake (% RDI) 2% and Calories per 100g is 36 calories)
  93. Pineapple (Common Serving size 1 cup chunks (165g), Recommended Daily Intake (% RDI) 14% and Calories per 100g is 50 calories)
  94. Oranges (Common Serving size 1 medium orange (131g), Recommended Daily Intake (% RDI) 1% and Calories per 100g is 47 calories)
  95. Grapefruit (Common Serving size 1/2 medium grapefruit (123g), Recommended Daily Intake (% RDI) 4% and Calories per 100g is 42 calories)
  96. Strawberries (Common Serving size 1 cup sliced (166g), Recommended Daily Intake (% RDI) 5% and Calories per 100g is 32 calories)
  97. Raspberries (Common Serving size 1 cup (123g), Recommended Daily Intake (% RDI) 24% and Calories per 100g is 52 calories)
  98. Blueberries (Common Serving size 1 cup (148g), Recommended Daily Intake (% RDI) 12% and Calories per 100g is 57 calories)
  99. Blackberries (Common Serving size 1 cup (144g), Recommended Daily Intake (% RDI) 12% and Calories per 100g is 43 calories)
  100. Grapes (Common Serving size 1 cup (151g), Recommended Daily Intake (% RDI) 2% and Calories per 100g is 69 calories)
  101. Watermelon (Common Serving size 1 cup diced (152g), Recommended Daily Intake (% RDI) 1% and Calories per 100g is 30 calories)

Selenium is an essential mineral that plays an important role in many bodily functions, including thyroid function and immune health.

While it can be found in a variety of foods, some are particularly rich in this nutrient. If you’re looking to up your selenium intake, incorporating foods such as Brazil nuts, seafood, and organ meats into your diet can be a great way to do so.

Check out our list of the top 101 foods high in selenium, including their common serving size, recommended daily intake, and calories per 100g, to help you make informed choices about what to add to your meals.

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About the Author Adam


As a health and fitness writer, Adam combines his two passions—weightlifting and writing. With a creative writing degree under his belt, he spends his mornings lifting weights, his nights putting pen to paper, and eating too many snacks in between.

Health Disclaimer

  • Any products written about is not intended to diagnose, treat, cure, or prevent any disease.
  • Results may vary/may not be typical. 
  • This information does not constitute medical advice and it should not be relied upon as such. Consult with your doctor before modifying your regular medical regime.

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