Selenium is a mineral that the body needs in small quantities to support the function of selenium-dependent enzymes called selenoproteins, which play various roles in the body. Some selenoproteins act as antioxidants to prevent cell damage, others are necessarily for thyroid and immune system function.1 Research suggests selenium might also help prevent cancer, heart disease, age-related cognitive impairment, and thyroid disease.2
The daily recommendation for adults is 55 mcg of selenium per day. Selenium deficiency is rare in the US.3 Selenium is found in brazil nuts, shrimp, seafood, meat, eggs, milk, and oats.2
Selenium-rich Foods
| Ingredient | µg of Selenium per 100g | µg of Selenium per 100 calories |
|---|---|---|
| mustard seeds | 208.1 | 41.0 |
| salt cod | 147.8 | 51.0 |
| egg substitute | 127.7 | 28.8 |
| brazil nuts | 103.0 | 15.1 |
| yellowfin tuna | 90.6 | 83.1 |
| lamb liver | 82.4 | 59.3 |
| light tuna | 80.4 | 69.3 |
| wheat germ | 79.2 | 22.0 |
| egg noodles | 78.8 | 20.5 |
| bran | 77.6 | 35.9 |
| tuna | 76.0 | 38.4 |
| whole wheat pasta | 73.0 | 21.0 |
| tuna in water | 70.6 | 82.1 |
| kamut | 69.3 | 20.6 |
| turkey liver | 68.7 | 53.7 |
| foie gras | 68.1 | 51.2 |
| anchovy paste | 68.1 | 32.4 |
| duck liver | 67.0 | 49.3 |
| orange roughy | 66.7 | 87.8 |
| caviar | 65.5 | 24.8 |
| lobster meat | 63.6 | 82.6 |
| spaghetti | 63.2 | 17.0 |
| elbow macaroni | 63.2 | 17.0 |
| rockfish | 63.0 | 70.0 |
| whole wheat flour | 61.8 | 18.2 |
| liverwurst | 58.0 | 17.8 |
| swordfish steaks | 57.4 | 39.9 |
| egg yolks | 56.0 | 17.4 |
| ground ginger | 55.8 | 16.7 |
| chia seeds | 55.2 | 11.4 |
| chicken livers | 54.6 | 45.9 |
| sunflower seeds | 53.0 | 9.1 |
| sardines | 52.7 | 25.3 |
| canned herring | 52.6 | 24.2 |
| stuffing | 49.8 | 28.1 |
| bacon bits | 48.4 | 10.3 |
| stuffing mix | 48.0 | 12.4 |
| shrimp | 47.5 | 47.5 |
| smoked trout | 46.8 | 35.2 |
| dried porcini mushrooms | 46.1 | 15.6 |
| shredded roast pork | 45.6 | 26.1 |
| halibut fillets | 45.6 | 50.1 |
| oat bran | 45.2 | 18.4 |
| squid | 44.8 | 48.7 |
| mussels | 44.8 | 52.1 |
| whole-wheat pitas | 44.0 | 16.5 |
| pork rib roast | 43.1 | 20.9 |
| crispy chow mein noodles | 43.0 | 9.4 |
| smoked haddock | 42.9 | 37.0 |
| tilapia fillets | 41.8 | 43.5 |
| fat-free liquid egg substitute | 41.3 | 86.0 |
| salmon roe | 40.3 | 28.2 |
| whole wheat bread | 40.3 | 16.3 |
| bratwurst | 39.7 | 11.9 |
| liver | 39.7 | 29.4 |
| vital wheat gluten | 39.7 | 10.7 |
| cake flour | 39.7 | 11.0 |
| unflavored gelatin | 39.5 | 11.8 |
| canned salmon | 39.5 | 28.6 |
| kaiser rolls | 39.1 | 13.3 |
| pork roast | 38.7 | 15.2 |
| red snapper fillets | 38.2 | 38.2 |
| farro | 37.7 | 10.7 |
| pearl barley | 37.7 | 10.6 |
| canned mackerel | 37.7 | 24.2 |
| croutons | 37.5 | 9.2 |
| matzo meal | 36.9 | 9.3 |
| crispbread | 36.6 | 10.0 |
| mahi mahi fillets | 36.5 | 42.9 |
| salmon fillets | 36.5 | 25.7 |
| herring fillets | 36.5 | 23.1 |
| tuna steaks | 36.5 | 25.3 |
| anchovy fillets | 36.5 | 27.9 |
| red mullet | 36.5 | 31.2 |
| grouper fillets | 36.5 | 39.7 |
| monkfish fillets | 36.5 | 48.0 |
| porgy | 36.5 | 34.8 |
| turbot | 36.5 | 38.4 |
| bluefish fillets | 36.5 | 29.4 |
| mackerel | 36.5 | 23.1 |
| sea bass fillets | 36.5 | 37.6 |
| crabmeat | 36.4 | 43.3 |
| pork loin | 36.1 | 25.2 |
| bison steak | 35.3 | 28.9 |
| canned sprats | 35.0 | 17.4 |
| pepperoni | 35.0 | 7.1 |
| pork chops | 34.5 | 27.2 |
| tahini | 34.4 | 5.8 |
| sesame seeds | 34.4 | 6.0 |
| shoulder joint of pork | 34.3 | 12.8 |
| langoustines | 34.2 | 39.3 |
| oat flour | 34.0 | 8.4 |
| unbleached all-purpose flour | 33.9 | 9.3 |
| all-purpose flour | 33.9 | 9.3 |
| whey | 33.8 | 8.2 |
| cod | 33.1 | 40.4 |
| pita chips | 33.1 | 7.2 |
| yeast dinner rolls | 33.0 | 12.1 |
| dijon mustard | 32.9 | 49.1 |
| millet flour | 32.7 | 8.8 |
