Foods High in Selenium
Daily value: 55 mcg/day
Selenium is a trace mineral that functions as an essential component of selenoproteins — enzymes that protect against oxidative damage, regulate thyroid hormone metabolism, and support immune function. The FDA recommends 55 mcg/day for adults. Brazil nuts are nutritionally extraordinary: a single nut provides 68–91 mcg of selenium — over 100% of daily needs. This makes them the most concentrated whole-food source of any single nutrient in the human diet. Selenium's relationship with thyroid health is particularly important: the thyroid contains more selenium per gram of tissue than any other organ, using it to convert inactive T4 thyroid hormone to active T3.
Top 93 Foods High in Selenium
Brazil Nuts
3 nuts (15g)
288 mcg of selenium per serving
Canned Tuna
1 can drained (142g)
108 mcg of selenium per serving
Mussels
3 oz cooked (85g)
76 mcg of selenium per serving
Oysters
6 medium (84g)
56 mcg of selenium per serving
Clams
3 oz cooked (85g)
54 mcg of selenium per serving
Wild Salmon
4 oz fillet (113g)
53 mcg of selenium per serving
Sardines
1 can (92g)
48 mcg of selenium per serving
Mackerel
3 oz (85g)
44 mcg of selenium per serving
Pork Tenderloin
4 oz (113g)
43 mcg of selenium per serving
Cod
4 oz (113g)
42 mcg of selenium per serving
Herring
3 oz (85g)
40 mcg of selenium per serving
Crab
3 oz (85g)
36 mcg of selenium per serving
Bison (Ground)
4 oz (113g)
34 mcg of selenium per serving
Seitan
3 oz (85g)
34 mcg of selenium per serving
Turkey Breast
4 oz (113g)
34 mcg of selenium per serving
Chicken Breast
4 oz (113g)
32 mcg of selenium per serving
Anchovies
1 can (45g)
31 mcg of selenium per serving
Eggs
2 large eggs (100g)
31 mcg of selenium per serving
Lamb
4 oz (113g)
31 mcg of selenium per serving
Beef Liver
3 oz (85g)
31 mcg of selenium per serving
Cottage Cheese
1 cup (226g)
27 mcg of selenium per serving
Beef (lean)
4 oz (113g)
24 mcg of selenium per serving
Tofu (firm)
½ cup (126g)
22 mcg of selenium per serving
Ricotta
½ cup (124g)
21 mcg of selenium per serving
Sunflower Seeds
¼ cup (35g)
19 mcg of selenium per serving
Chia Seeds
2 tbsp (28g)
15 mcg of selenium per serving
Amaranth
1 cup cooked (246g)
14 mcg of selenium per serving
Barley
1 cup cooked (157g)
14 mcg of selenium per serving
Cheddar Cheese
1.5 oz (42g)
12 mcg of selenium per serving
Oats
½ cup dry (40g)
12 mcg of selenium per serving
Asparagus
1 cup cooked (180g)
11 mcg of selenium per serving
Rainbow Trout
3 oz fillet (85g)
11 mcg of selenium per serving
Tahini (Sesame Paste)
2 tbsp (30g)
10 mcg of selenium per serving
Kefir
1 cup (243g)
8.75 mcg of selenium per serving
Milk (whole)
1 cup (244ml)
9.03 mcg of selenium per serving
Lima Beans
1 cup cooked (170g)
7.65 mcg of selenium per serving
Mozzarella
1.5 oz (42g)
7.14 mcg of selenium per serving
Mushrooms (UV-exposed)
1 cup sliced (70g)
6.51 mcg of selenium per serving
Chickpeas
1 cup cooked (164g)
6.07 mcg of selenium per serving
Parmesan Cheese
1 oz (28g)
6.3 mcg of selenium per serving
Cashews
¼ cup (28g)
5.57 mcg of selenium per serving
Fortified Soy Milk
1 cup (240ml)
5.52 mcg of selenium per serving
Lentils
1 cup cooked (198g)
5.54 mcg of selenium per serving
Bone Broth (Beef)
1 cup (240ml)
5 mcg of selenium per serving
Quinoa
1 cup cooked (185g)
5.18 mcg of selenium per serving
Nutritional Yeast
2 tbsp (16g)
4.42 mcg of selenium per serving
Buckwheat
1 cup cooked (168g)
3.7 mcg of selenium per serving
Coconut (Dried/Shredded)
¼ cup (20g)
3.7 mcg of selenium per serving
Ground Flaxseed
2 tbsp (14g)
3.56 mcg of selenium per serving
Green Peas
1 cup cooked (160g)
3.04 mcg of selenium per serving
Broccoli
1 cup cooked (156g)
2.5 mcg of selenium per serving
Pumpkin Seeds
¼ cup (30g)
2.82 mcg of selenium per serving
Spinach
1 cup cooked (180g)
2.7 mcg of selenium per serving
Black Beans
1 cup cooked (172g)
2.06 mcg of selenium per serving
Brussels Sprouts
1 cup cooked (156g)
2.34 mcg of selenium per serving
Kidney Beans
1 cup cooked (177g)
2.12 mcg of selenium per serving
Pistachios
¼ cup (31g)
2.17 mcg of selenium per serving
White Beans
1 cup cooked (179g)
2.33 mcg of selenium per serving
Almonds
¼ cup (35g)
1.44 mcg of selenium per serving
Dark Chocolate (85%)
1 oz (28g)
1.9 mcg of selenium per serving
Millet
1 cup cooked (174g)
1.57 mcg of selenium per serving
Swiss Chard
1 cup cooked (175g)
1.58 mcg of selenium per serving
Walnuts
¼ cup (30g)
1.47 mcg of selenium per serving
Banana
1 medium (118g)
1.18 mcg of selenium per serving
Beets
1 cup cooked (170g)
1.19 mcg of selenium per serving
Cabbage
1 cup cooked (150g)
0.9 mcg of selenium per serving
Canned Pumpkin
1 cup (245g)
0.98 mcg of selenium per serving
Collard Greens
1 cup cooked (190g)
0.95 mcg of selenium per serving
Edamame
1 cup shelled (155g)
1.24 mcg of selenium per serving
Guava
1 cup (165g)
0.99 mcg of selenium per serving
Mango
1 cup sliced (165g)
0.99 mcg of selenium per serving
Papaya
1 cup cubed (145g)
0.87 mcg of selenium per serving
Peanut Butter
2 tbsp (32g)
1.31 mcg of selenium per serving
Pecans
1 oz (28g)
1.06 mcg of selenium per serving
Pomegranate
1 cup arils (174g)
0.87 mcg of selenium per serving
Sauerkraut
1 cup (142g)
0.85 mcg of selenium per serving
Split Peas
1 cup cooked (196g)
1.18 mcg of selenium per serving
Turnip Greens
1 cup cooked (144g)
1.3 mcg of selenium per serving
Cantaloupe
1 cup cubed (160g)
0.64 mcg of selenium per serving
Cauliflower
1 cup cooked (124g)
0.74 mcg of selenium per serving
Sweet Corn
1 cup kernels (154g)
0.31 mcg of selenium per serving
Dried Apricots
¼ cup (33g)
0.73 mcg of selenium per serving
Dried Figs
¼ cup (50g)
0.3 mcg of selenium per serving
Kale
1 cup chopped (67g)
0.6 mcg of selenium per serving
Kimchi
1 cup (150g)
0.75 mcg of selenium per serving
Kiwi
2 medium (150g)
0.3 mcg of selenium per serving
Potato
1 medium (173g)
0.69 mcg of selenium per serving
Sugar Snap Peas
1 cup (98g)
0.69 mcg of selenium per serving
Spirulina
1 tbsp (7g)
0.5 mcg of selenium per serving
Strawberries
1 cup (152g)
0.61 mcg of selenium per serving
Sweet Potato
1 medium (150g)
0.3 mcg of selenium per serving
Watercress
2 cups raw (68g)
0.61 mcg of selenium per serving
Watermelon
1 cup diced (152g)
0.61 mcg of selenium per serving
Budget Rankings: Selenium
Foods ranked by cost per % Daily Value — cheapest sources first.
Brazil Nuts
524% DV · $3/week
Sardines
87% DV · $3/week
Mussels
138% DV · $5/week
Herring
73% DV · $3.5/week
Mackerel
80% DV · $4/week
Anchovies
56% DV · $3/week
Beef Liver
56% DV · $3/week
Sunflower Seeds
35% DV · $2/week
Clams
98% DV · $6/week
Tofu (firm)
40% DV · $2.5/week
Brazil Nuts provides 524% DV for $3/week (~$13/month) — plus all its other nutrients.
Goals That Need Selenium
Selenium Synergies
Compare Top Selenium Sources
Why Selenium Matters
🦋 Thyroid Function
Selenium-dependent deiodinase enzymes convert inactive T4 thyroid hormone to active T3. Low selenium is associated with hypothyroidism and thyroid autoimmune disease (Hashimoto's).
Source: Thyroid, 2011
🛡️ Antioxidant Defense
Glutathione peroxidase, selenium's primary enzyme system, neutralizes hydrogen peroxide and lipid peroxides — protecting cells from oxidative stress linked to aging and cancer.
💪 Immune Support
Selenium deficiency impairs both innate and adaptive immunity. Adequate selenium enhances natural killer cell activity and T-lymphocyte proliferation in response to infection.
Source: Journal of Nutrition, 2003
⚡ How to Maximize Selenium Absorption
- •Selenium from animal foods (selenomethionine and selenocysteine) absorbs at 90%+. Plant sources vary by soil selenium content — crops grown in selenium-poor soil deliver far less.
- •Brazil nuts vary enormously in selenium content (68–91 mcg per nut average) based on origin. Bolivian Brazil nuts tend to have higher concentrations than those from elsewhere.
- •Vitamin E and selenium work synergistically as antioxidants — eating nuts, seeds, and whole grains together optimizes both nutrients.
- •Garlic and onions contain selenium compounds that may enhance bioavailability when combined with selenomethionine-rich foods.
- •Avoid mega-dosing selenium supplements — the margin between adequate (55 mcg) and toxic (400 mcg upper limit) is relatively narrow. Whole food sources are far safer.
⚠️ Selenium Deficiency: Signs & Risk Factors
Who's at Risk?
People living in selenium-depleted regions (parts of China, Europe, New Zealand), those on long-term parenteral nutrition, people with HIV/AIDS or Crohn's disease, and individuals with severe iodine deficiency are at highest risk.
Symptoms to Watch For
Keshan disease (a potentially fatal cardiomyopathy) and Kashin-Beck disease (severe osteoarthropathy) occur in severely deficient populations. Subclinical deficiency impairs thyroid function, increases oxidative stress, and weakens immune response. Hair loss, nail changes, and fatigue may also occur.
Testing & Diagnosis
Serum or plasma selenium concentrations reflect recent dietary intake. Levels below 85 µg/L suggest suboptimal status; below 45 µg/L indicates deficiency. Glutathione peroxidase activity is a functional marker of selenium status.
🚫 Common Selenium Myths — Debunked
Myth: You need to eat Brazil nuts every day for selenium.
Reality: Actually, eating too many Brazil nuts daily risks selenium toxicity. 1–2 Brazil nuts, 3–4 times per week, provides optimal selenium. Seafood, tuna, eggs, and chicken liver are excellent everyday sources that are far easier to control.
Myth: All plant foods are poor selenium sources.
Reality: While plant foods vary by soil, whole grains grown in selenium-sufficient soils (like much of the US Great Plains) can provide meaningful selenium. One cup of cooked brown rice provides about 19 mcg (35% DV).
Myth: High selenium intake prevents cancer.
Reality: Early studies suggested selenium might prevent cancer, but large RCTs like SELECT (2011) found no benefit — and actually found increased prostate cancer risk at high supplemental doses. Food-form selenium remains associated with positive health outcomes.
📅 Sample Daily Menu to Hit Your Selenium Target
Total: This menu provides approximately 100%+ of your daily selenium needs from whole foods.
Selenium Tuna & Grain Bowl
This simple bowl delivers 100+ mcg of selenium — nearly 2× your daily value in one nutrient-dense meal.
Ingredients
- 🐟 3 oz canned tuna — 68 mcg selenium (124% DV)
- 🍚 1 cup cooked brown rice — 19 mcg selenium (35% DV)
- 🥦 1 cup broccoli — 2.5 mcg selenium
- 🥚 1 hard-boiled egg — 15 mcg selenium (27% DV)
- 🫒 Olive oil, lemon, herbs for dressing
Preparation
- Cook brown rice according to package directions.
- Steam broccoli until tender-crisp (about 4 minutes).
- Hard-boil or slice a pre-boiled egg.
- Drain and flake canned tuna over rice.
- Top with egg, broccoli, drizzle olive oil and lemon.
Pro tip: Canned tuna in water (not oil) retains more selenium than oil-packed varieties, which can leach some of the mineral into the oil that gets discarded.
Why Food Beats Selenium Supplements
- ✓Better bioavailability — Food-form nutrients often absorb more efficiently than isolated supplement forms.
- ✓Nutrient synergy — Whole foods deliver co-factors, fiber, and phytonutrients that enhance selenium absorption and utilization.
- ✓No overdose risk — Your body regulates absorption from food naturally. Supplement megadoses can cause side effects.
- ✓Lower cost — Whole foods typically cost less per unit of nutrition than pharmaceutical-grade supplements.
Common Questions About Selenium
How many Brazil nuts should I eat for selenium?
1–2 Brazil nuts provide 68–182 mcg of selenium — enough to meet your daily needs. Eating more than 3–4 per day regularly risks approaching the upper tolerable limit of 400 mcg. Rotate with other sources like tuna, eggs, and chicken.
Is selenium important for thyroid health?
Yes — the thyroid gland contains the highest selenium concentration of any organ. Selenium-dependent enzymes convert T4 to active T3 and protect thyroid tissue from oxidative damage. Low selenium is linked to Hashimoto's disease severity.
Can you overdose on selenium?
Yes — selenosis occurs at chronic intakes above 400 mcg/day. Symptoms include hair loss, nail brittleness, garlic breath odor, nausea, and neurological symptoms. Stick to 1–2 Brazil nuts per day or food-first sources.
Do vegans and vegetarians get enough selenium?
It depends on geography. Vegetarians in selenium-rich regions (USA, Canada) often do fine with grains, nuts, and seeds. Those in selenium-poor regions (parts of Europe, Asia, NZ) may need supplementation or regular Brazil nut consumption.
Scientific References
Explore More Nutrient Guides
Medical Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or qualified healthcare provider before making dietary changes or if you have specific health concerns.