Foods high in Selenium

Whole foods (vegetables, fruits, legumes, nuts and seeds, grains, dairy and eggs, meat, poultry, fish and oils) ranked by how much selenium they give per 100 calories, so foods that give a lot without many calories come first. The Daily Value is 55 mcg.

Foods high in Selenium
Food	Typical portion	In that portion	Per 100 kcal
Nuts, brazilnuts, dried, unblanched	1 cup, whole (133 g)	2550 mcg (4636% DV)	291 mcg
Pork, fresh, variety meats and by-products, kidneys, cooked, braised	1 cup (140 g)	436 mcg (793% DV)	206 mcg
Pork, fresh, variety meats and by-products, kidneys, raw	1 kidney (233 g)	443 mcg (805% DV)	190 mcg
Lamb, variety meats and by-products, kidneys, cooked, braised	1 unit, cooked (yield from 1 lb raw meat) (255 g)	558 mcg (1014% DV)	160 mcg
Beef, variety meats and by-products, kidneys, raw	100 g	141 mcg (256% DV)	142 mcg
Lamb, variety meats and by-products, kidneys, raw	100 g	127 mcg (231% DV)	131 mcg
Beef, New Zealand, imported, variety meats and by-products, kidney, raw	100 g	103 mcg (188% DV)	119 mcg
Mushrooms, brown, italian, or crimini, raw	1 cup, whole (87 g)	22.6 mcg (41% DV)	118 mcg
Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw	1 cup, whole (87 g)	22.6 mcg (41% DV)	118 mcg
Jellyfish, dried, salted	1 cup (58 g)	24.5 mcg (45% DV)	117 mcg
Lamb, New Zealand, imported, kidney, raw	100 g	93.6 mcg (170% DV)	111 mcg
Mollusks, oyster, eastern, farmed, raw	6 medium (84 g)	53.5 mcg (97% DV)	108 mcg
Lobster, tail only, frozen, wild caught	100 g	63.1 mcg (115% DV)	107 mcg
Beef, variety meats and by-products, kidneys, cooked, simmered	100 g	168 mcg (305% DV)	106 mcg
Mollusks, oyster, eastern, farmed, cooked, dry heat	6 medium (59 g)	45.7 mcg (83% DV)	98.1 mcg
Mollusks, oyster, Pacific, raw	1 medium (50 g)	38.5 mcg (70% DV)	95.1 mcg
Lamb, New Zealand, imported, kidney, cooked, soaked and fried	100 g	105 mcg (191% DV)	93.8 mcg
Egg substitute, liquid or frozen, fat free	¼ cup (60 g)	24.8 mcg (45% DV)	86 mcg
Mushrooms, portabella, raw	1 cup, diced (86 g)	16 mcg (29% DV)	84.5 mcg
Mushrooms, portabella, exposed to ultraviolet light, raw	1 cup, diced (86 g)	16 mcg (29% DV)	84.5 mcg
Veal, variety meats and by-products, kidneys, raw	100 g	80 mcg (145% DV)	80.8 mcg
Mushrooms, white button	100 g	20.1 mcg (36% DV)	80.6 mcg
Nuts, mixed nuts, oil roasted, without peanuts, with salt added	1 cup (144 g)	607 mcg (1104% DV)	68.5 mcg
Beef, New Zealand, imported, variety meats and by-products, kidney, cooked, boiled	100 g	105 mcg (191% DV)	67 mcg
Beef, variety meats and by-products, spleen, cooked, braised	100 g	91.4 mcg (166% DV)	63 mcg
Chicken, roasting, giblets, cooked, simmered	1 cup, chopped or diced (145 g)	145 mcg (264% DV)	60.7 mcg
Chicken, capons, giblets, cooked, simmered	1 cup, chopped or diced (145 g)	138 mcg (250% DV)	57.9 mcg
Turkey, all classes, liver, cooked, simmered	1 liver, cooked (53 g)	54.2 mcg (99% DV)	54.1 mcg
Egg, white, dried, stabilized, glucose reduced	1 cup, sifted (107 g)	205 mcg (374% DV)	53.8 mcg
Turkey, all classes, liver, raw	1 raw, liver (78 g)	53.6 mcg (97% DV)	53.7 mcg
Chicken, liver, all classes, cooked, pan-fried	1 liver (44 g)	38.8 mcg (71% DV)	51.3 mcg
Nuts, brazilnuts, raw	100 g	280 mcg (510% DV)	45.2 mcg
Pork, cured, ham -- water added, shank, bone-in, separable lean only, unheated	100 g	40 mcg (73% DV)	44 mcg
Pork, fresh, loin, top loin (chops), boneless, separable lean only, with added solution, raw	1 chop (146 g)	69.9 mcg (127% DV)	40.9 mcg
Pork, fresh, variety meats and by-products, liver, cooked, braised	100 g	67.5 mcg (123% DV)	40.9 mcg
Egg, white, raw, fresh	1 cup (243 g)	48.6 mcg (88% DV)	38.5 mcg
Wheat bran, crude	1 cup (58 g)	45 mcg (82% DV)	35.9 mcg
Egg, white, dried, flakes, stabilized, glucose reduced	100 g	117 mcg (212% DV)	33.3 mcg
Egg, white, dried, powder, stabilized, glucose reduced	1 cup, sifted (107 g)	134 mcg (243% DV)	33.3 mcg
Flaxseed, ground	100 g	136 mcg (247% DV)	26.4 mcg
Wheat, durum	1 cup (192 g)	172 mcg (312% DV)	26.4 mcg
Semolina, enriched	1 cup (167 g)	149 mcg (271% DV)	24.8 mcg
Couscous, cooked	1 cup, cooked (157 g)	43.2 mcg (78% DV)	24.6 mcg
Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)	1 cup, penne (97 g)	35.2 mcg (64% DV)	24.4 mcg
Nuts, mixed nuts, oil roasted, without peanuts, lightly salted	100 g	139 mcg (253% DV)	22.9 mcg
Soy flour, low-fat	1 cup, stirred (88 g)	51.8 mcg (94% DV)	15.8 mcg
Tofu, extra firm, prepared with nigari	¼ block (91 g)	11.8 mcg (22% DV)	15.7 mcg
Tofu, salted and fermented (fuyu)	1 block (11 g)	1.9 mcg (3% DV)	14.9 mcg
Tofu, salted and fermented (fuyu), prepared with calcium sulfate	1 block (11 g)	1.9 mcg (3% DV)	14.9 mcg
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	¼ block (90 g)	8.01 mcg (15% DV)	14.6 mcg

Source: USDA FoodData Central (SR Legacy and Foundation Foods). Daily Values: FDA, 21 CFR 101.9.