Foods high in Selenium
Foods such as fruits, some vegetables (tomatoes, mushrooms, broccoli ...), meat (beef, pork, turkey ...), fish and shellfish, eggs ... are foods high in selenium. In general and to be clear, where there are proteins, there is selenium.
What foods are high in Selenium ?
[+] Dairy products and Eggs high in Selenium
- Egg substitute, powder
- Egg, chicken, white, dried
- Egg substitute, frozen (yolk replaced), cooked
- Egg substitute, frozen (yolk replaced)
- Egg, chicken, whole, fried
- Egg, goose, whole, fresh, raw
- Egg, duck, whole, fresh, raw
- Egg, turkey, whole, fresh, raw
- Egg, chicken, whole, boiled in shell, hard-cooked
- Egg, quail, whole, fresh, raw
- Per 100g
- 127.7 µg
- 125.1 µg
- 44.84 µg
- 41.3 µg
- 37.33 µg
- 36.9 µg
- 36.4 µg
- 34.3 µg
- 34.25 µg
- 32 µg
[+] Vegetables high in Selenium
- Soy flour, low fat
- Corn, dried, yellow
- Tofu, koyadofu, dried-frozen (prepared with calcium...
- Mushroom, shiitake, dried
- Jew's ear (cloud or wood ear, pepeao), dried
- Mushrooms, fungi, Cloud ears, dried
- Parsley, freeze-dried
- Tofu, fried
- Tofu, fried (prepared with calcium sulfate)
- Beans, pinto, raw
- Per 100g
- 58.9 µg
- 56.5 µg
- 54.3 µg
- 46.1 µg
- 45.3 µg
- 43.4 µg
- 32.3 µg
- 28.5 µg
- 28.5 µg
- 27.9 µg
[+] Cereals, Pasta and Baked products high in Selenium
- Grains, wheat, durum
- Grains, wheat germ, crude
- Pasta, egg noodles, unenriched, dry
- Grains, wheat bran, crude
- Pasta, spaghetti, whole-wheat, dry
- Grains, wheat, hard red winter
- Cereal, amaranth, flakes
- Grains, wheat flour, whole-wheat
- Pasta, spaghetti, spinach, enriched, dry
- Pasta, macaroni (elbow), unenriched, dry
- Per 100g
- 89.4 µg
- 79.2 µg
- 78.8 µg
- 77.6 µg
- 73 µg
- 70.7 µg
- 70.7 µg
- 65.69 µg
- 63.5 µg
- 63.2 µg
[+] Poultry products high in Selenium
- Chicken, broiler, skin only, water chill, roasted
- Chicken, roasting, giblets, simmered
- Chicken, capon, giblets, simmered
- Chicken, stewing, giblets, simmered
- Chicken, liver, all classes, cooked, pan-fried
- Turkey, all classes, liver, simmered
- Chicken, broiler, liver, simmered
- Chicken, broiler, skin only, flour coated, fried
- Turkey, all classes, giblets, simmered
- Chicken, broiler, skin only, batter dipped, fried
- Per 100g
- 137 µg
- 100.1 µg
- 95 µg
- 90.4 µg
- 88.2 µg
- 82.5 µg
- 82.4 µg
- 62.9 µg
- 57.9 µg
- 53.9 µg
[+] Finfish and Shellfish products high in Selenium
- Smelt, dried
- Mollusks, oyster, pacific, boiled or steamed
- Cod (scrod), atlantic, dried and salted
- Steelhead trout, meat, dried
- Mollusks, octopus, common, boiled or steamed
- Mollusks, cuttlefish, mixed spsecies, boiled or steamed
- Mollusks, whelk, unspecified, boiled or steamed
- Mollusks, mussel, blue, boiled or steamed
- Orange roughy, baked or broiled
- Tuna, light, canned in water, drained, unsalted
- Per 100g
- 194 µg
- 154 µg
- 147.8 µg
- 105 µg
- 89.6 µg
- 89.6 µg
- 89.6 µg
- 89.6 µg
- 88.3 µg
- 80.4 µg
[+] Beef, Pork, Lamb and meat high in Selenium
- Game meat, native, sea lion, stellar, liver
- Pork, kidney, braised
- Game meat, native, sea lion, stellar, kidney
- Lamb, kidney, braised
- Beef, kidney, simmered
- Game meat, native, sea lion, stellar, heart
- Lamb, liver, pan-fried
- Game meat, native, sea lion, stellar, meat
- Lamb, liver, braised
- Veal, kidney, braised
- Per 100g
- 693 µg
- 311.5 µg
- 274 µg
- 218.8 µg
- 168 µg
- 122 µg
- 116.1 µg
- 111.8 µg
- 111.4 µg
- 100 µg
[+] Fruits and Juices high in Selenium
- Banana, dehydrated or banana powder
- Kiwi fruit, gold, raw
- Date, domestic, natural and dry
- Pear, dried halves, sulphured, cooked, added sugar
- Apricot, dried, sulphured, uncooked
- Apple, dehydrated (low moisture), sulphured, uncooked
- Chokecherry, raw, pitted
- Plantain, raw
- Grapefruit, white, all areas, raw
- Plantain, cooked
- Per 100g
- 3.9 µg
- 3.1 µg
- 3 µg
- 2.4 µg
- 2.2 µg
- 1.8 µg
- 1.7 µg
- 1.5 µg
- 1.4 µg
- 1.4 µg
[+] Nuts, Seeds and Spices high in Selenium
- Nuts, brazilnuts, dried, unblanched
- Nuts, mixed nuts, oil roasted without peanuts, salted
- Spices, mustard seed, yellow
- Nuts, mixed nuts, oil roasted with peanuts, salted
- Seeds, sunflower seed kernels, dry roasted, salted
- Seeds, sunflower seed flour, partially defatted
- Seeds, sunflower seed kernels, dried
- Spices, ginger, ground
- Seeds, sesame butter, from whole seed, paste
- Seeds, sesame seed kernels, dried, shelled
- Per 100g
- 1917 µg
- 421.5 µg
- 208.1 µg
- 140.9 µg
- 79.3 µg
- 58.2 µg
- 53 µg
- 38.5 µg
- 35.5 µg
- 34.4 µg
Why we need foods high in Selenium ?
Selenium is a trace element with multiple properties. It is primarily a powerful antioxidant that will neutralize free radicals responsible for premature aging of cells. Selenium is also very good for your view and would avoid the retinal degeneration related to age.
Selenium is also recommended to maintain a robust immune system and brain alert, two more reasons to regularly consume foods high in selenium. The recommended daily dose of selenium is 55 micrograms.