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Selenium-rich foods
The 25 foods in this USDA reference database with the most selenium per 100 g, with the share of the adult Daily Value (55 µg) each one delivers. Reference data — not medical advice.
| Food | Selenium per 100 g | %DV |
|---|---|---|
| Brazilnut, dried | 1917 µg | 3485% |
| Pork kidney, cooked | 312 µg | 566% |
| Lamb kidneys, braised | 219 µg | 398% |
| Pork kidney, raw | 190 µg | 345% |
| Beef kidneys, simmered | 168 µg | 305% |
| Dried egg | 165 µg | 299% |
| Pacific oyster, cooked | 154 µg | 280% |
| Atlantic cod, dried and salted | 148 µg | 269% |
| Beef kidneys, raw | 141 µg | 256% |
| Dried egg yolk | 139 µg | 253% |
| Egg substitute, powder | 128 µg | 232% |
| Lamb kidneys, raw | 127 µg | 231% |
| Dried egg white | 125 µg | 227% |
| Dried egg white powder | 125 µg | 227% |
| Puffed wheat cereal | 123 µg | 224% |
| Quaker puffed wheat cereal | 123 µg | 224% |
| Dried egg white flakes | 117 µg | 212% |
| Lamb liver, fried | 116 µg | 211% |
| Lamb liver, braised | 111 µg | 203% |
| Yellowfin tuna, cooked | 108 µg | 197% |
| Lamb kidney, cooked | 105 µg | 191% |
| Chicken giblets, fried | 104 µg | 189% |
| Turkey liver, cooked | 102 µg | 186% |
| Roasting chicken giblets, cooked | 100 µg | 182% |
| Veal kidneys, braised | 100 µg | 182% |
Ranked by amount per 100 g, excluding spices and industrial items (drink powders, baking aids, feed meals) that would distort the comparison. Cooking and serving size change what you actually eat, and a varied diet matters more than any single nutrient.
Frequently asked questions
Which food has the most selenium per 100 g?
Brazilnut, dried tops this database with 1917 µg per 100 g — 3485% of the adult Daily Value. The ranking is per 100 g, which is not the same as a serving.
How much selenium do I need per day?
The Daily Value for Selenium is 55 µg for adults (FDA reference). Your own needs can differ by age, sex and health — this page shows reference data, not a recommendation.
Should I eat more of the top foods on this list?
These rankings compare amounts per 100 g, not meals. A varied diet matters more than any single food or nutrient, and amounts above what you need are not automatically better. Before taking supplements, talk to a healthcare professional.
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