Foods high in selenium

Food (Serving Size)

Selenium

(μg)

Brazil nuts, raw or blanched (30g, 10 nuts)

276

Tuna, canned in brine, drained (100g)

73

Anchovy, canned in oil, drained (100g)

68

Prawn, school or wild, raw (100g)

62

Egg, chicken, hard-boiled (1 egg)

60

Sardines, canned in oil, with bones (110g, 1 tin)

58

Flathead, steamed, baked (100g)

58

Tuna, yellowfin, steamed (100g)

44

Oysters, Pacific, raw (100g)

43

Pork, loin, baked (100g)

40

Chicken, breast, baked (100g)

26

Beef strips, lean, cooked (100g)

26

Chickpeas, cooked (85g, ½ cup)

21

Sunflower seeds, raw (30g, ¼ cup)

19

Turkey, breast, baked (100g)

19

Tofu, firm, raw (100g)

17

Mushroom, common, raw (100g, 1 cup)

16

Wheat bran, unprocessed, raw (60g, 1 cup)

14

Cottage cheese, 1% milkfat (180g, ½ cup)

10

Brown rice, long grain, cooked (100g, ½ cup)

9.5

Parmesan cheese (50g, ½ cup)

8.5

Milk, 1% fat (1 cup)

8

Lentils, cooked (75g, 1 cup)

6

Chia seeds (10g, 1 tablespoon)

6

Spinach, boiled (110g, ½ cup)

5

Note: Selenium content of plant-based sources can vary with soil selenium levels