Top 10 Foods Highest in Selenium

Top 10 Foods Highest in Selenium

#1: Nuts (Brazil Nuts)
Nuts, especially Brazil nuts, are a great source of selenium. Brazil nuts, which are also rich in magnesium, provide the most selenium with 1917μg (2739% DV) per 100 gram serving, 2550μg (3642% DV) per cup, and 96μg (137% DV) in a single kernel or nut. Mixed nuts by contrast provide about half as much selenium with 422μg (77% DV) per 100 gram serving, 607μg (111% DV) per cup, and 118μg (169% DV) per ounce.

#2: Shellfish (Oysters, Mussels, Whelk)
In addition to selenium oysters and shellfish are also a great source of iron, zinc, copper, and vitamin B12. Pacific oysters provide the most selenium with 154μg (220% DV) per 100 gram serving, or 131μg (52% DV) per ounce, and 38.5μg (55% DV) per oyster. Other shellfish high in selenium include blue mussels and whelk which provide 90μg (128% DV) of selenium per 100 gram serving, 76μg (109% DV) per 3 ounce serving.

#3: Liver
The liver of most any animal is packed with nutrients like selenium. Often appearing on the culinary scene as pâté, liver can also be eaten in sausage (liverwurst), and prepared steamed or fried with onions and herbs. Lamb liver provides the most selenium with 116μg per 100g serving or 166% of the DV. That is 99μg (141% DV) of selenium in a 3 ounce serving.

#4: Fish
Fish is a heart healthy food, a good source of protein, and rich in vitamins B1, B2, B3, B6, and B12. Orange roughy provides the most selenium with 88μg (126% DV) per 100 gram serving, 75μg (107% DV) per 3 ounce serving. It is followed by canned tuna, canned anchovies, swordfish, pickled herring, and lastly tilefish which provides 52μg (74% DV) of selenium per 100 gram serving, or 44μg (63% DV) per 3 ounce serving.
Click to see complete nutrition facts.

#5: Sunflower Seeds
Sunflower seeds are great as a snack or as an addition to salads, they are also a great source of vitamin E, iron, vitamin B1 (thiamin), B6, protein, magnesium, potassium, and copper. Sunflower seeds provide 79μg (113% DV) of selenium per 100 gram serving, that is 102μg (145% DV) of selenium per cup hulled, and 22.2μg (32% DV) per ounce.
Click to see complete nutrition facts.

#6: Bran (Wheat, Rice, and Oat)
Rice, Wheat, and Oat bran are great additions to breads and breakfast cereals like oats, rye, and buckwheat.
Wheat bran contains 78μg (111% DV) of selenium per 100 gram serving, which is 45μg (64% DV) per cup, and 3μg (4% DV) per tablespoon. Oat bran provides 45μg (65% DV) of selenium per 100 grams, and rice bran contains much less selenium with 17μg per 100 gram serving.

#7: Caviar
Caviar is not as expensive as people think and is a great source of iron, protein, and vitamin B12. 100 grams of caviar will provide 65.5μg (94% DV) of selenium, or 18μg (26% DV) per ounce, 10.5μg (15% DV) per tablespoon.

#8: Bacon and Pork Chops
Despite being a high cholesterol food bacon is a good source of selenium. 100 grams of bacon will provide 65μg (93% DV) of selenium, or 5μg (7% DV) per slice. Lean pork chops provide 43μg (61% DV) of selenium per 100 gram serving, 31μg (44% DV) per chop.

#9: Lobster and Crab
Lobster is most commonly served baked, steamed, or in bisque. A 100g serving of spiny lobster provides 59.2μg (85% DV) of selenium, that is 96.5μg (138%DV) in a whole lobster, 50.3μg (72% DV) in a 3 ounce serving. Dungeness crab provides 47.6μg (68% DV) per 100 gram serving, 60.5μg (86% DV) per crab, and 40.5μg (58% DV) per 3 ounce serving. Click to see complete nutrition facts.

#10: Shrimp (Prawns, Camarones)
Despite being a high cholesterol food shrimps are rich in iron as well as selenium. Shrimps provide 39.6μg (57% DV) of selenium per 100 gram serving, 34μg (48% DV) per 3 ounce serving, and 8.7μg (12% DV) of selenium in 4 large shrimps.

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