About this page: Data is drawn from Nutriofia's structured database of published sources (CoFID, USDA, and published analytical literature). The coverage bar shows what percentage of our 1136 foods have been measured for Selenium. This is a research tool — nothing here constitutes medical advice.

About Selenium

Micronutrient

Selenium is a trace mineral incorporated into selenoproteins that play critical roles in antioxidant defence (including glutathione peroxidase), thyroid hormone metabolism, DNA synthesis, and immune function. The selenium content of plant foods depends heavily on soil selenium levels — UK soils are low in selenium, making dietary intake a genuine concern. Brazil nuts are extraordinary — one or two nuts per day typically meet the entire daily requirement (55 µg).

⚠️ Too little

Keshan disease (a cardiomyopathy, first described in selenium-deficient regions of China) and Kashin-Beck disease (joint degeneration). Subclinical deficiency impairs thyroid function, reduces antioxidant capacity, and weakens immune response. Common in the UK given low soil levels.

🚫 Too much

Selenium has one of the narrowest margins between adequate and toxic intakes of any mineral. Selenosis (excess) causes hair and nail loss, garlic breath, GI upset, and peripheral neuropathy. The tolerable upper limit is 400 µg/day for adults — easily exceeded by overconsumption of Brazil nuts.

Sources: NHS · NIH ODS

Daily Reference Intake

EU NRV (adults)
55 µg
Nutrient Reference Value
per European Regulation 1169/2011
Best plant source (per 100g)
280.4 µg
Nuts, brazilnuts, raw
= 510% of daily NRV
Unit
µg
Measurement unit
used in our database

Foods Containing Selenium

485 foods with recorded data, ranked highest first. Showing 1–100 of 485. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Nuts, brazilnuts, raw 280.4 µg 510%
★ Brazil nuts (raw) 254 µg 462%
★ Brazil nuts, kernel only, weighed with shells 117 µg 213%
4 Mushroom, dried 110 µg 200%
5 Brown Lentils (Dry) 105 µg 191%
6 Green Lentils (Dry) 105 µg 191%
7 Puy/French Green Lentils 105 µg 191%
8 Lentils, green and brown, whole, dried, raw 105 µg 191%
9 Seeds, sunflower seed kernels, dry roasted, with salt added 80.4 µg 146%
10 Eggs, chicken, yolk, raw 59 µg 107%
11 Chia seeds, dried 55 µg 100%
12 Sunflower seeds, toasted 51 µg 93%
13 Sunflower seeds 49 µg 89%
14 Sesame butter, creamy 46.5 µg 85%
15 Flour, semolina, fine 44.1 µg 80%
16 Flour, oat, whole grain 38.2 µg 69%
17 Mustard, prepared, yellow 34 µg 62%
18 Red Lentils (Split, Dry) 34 µg 62%
19 Lentils, red, split, dried, raw 34 µg 62%
20 Cashew nuts, kernel only, roasted and salted 34 µg 62%
21 Flour, bread, white, enriched, unbleached 33.3 µg 61%
22 Flour, chapati, brown 32 µg 58%
23 Chickpeas (Cooked, Drained) 29.9 µg 54%
24 Beans, chick peas, Kabuli, whole, dried, boiled in unsalted water 29.9 µg 54%
25 Beans, chick peas, canned, re-heated, drained 29.9 µg 54%
26 Flour, semolina, coarse and semi-coarse 29.8 µg 54%
27 Oats, whole grain, steel cut 29 µg 53%
28 Eggs, chicken, whole, scrambled, without milk 29 µg 53%
29 Cashew nuts, raw 29 µg 53%
30 Eggs, chicken, whole, poached 28 µg 51%
31 Eggs, chicken, whole, boiled 27 µg 49%
32 Pasta, egg, white, dried, raw 27 µg 49%
33 Coriander seeds 26 µg 47%
34 Bread, whole-wheat, commercially prepared 25.8 µg 47%
35 Flaxseed (linseed), ground 25.4 µg 46%
36 Oats, whole grain, rolled, old fashioned 25.4 µg 46%
37 Flour, whole wheat, unenriched 23.6 µg 43%
38 Eggs, chicken, whole, raw 23 µg 42%
39 Courgette, dried 23 µg 42%
40 Pasta, white, dried, raw 22 µg 40%
41 Pasta (Durum, Dry) 22 µg 40%
42 Flour, amaranth 21.1 µg 38%
43 Flour, wheat, all-purpose, unenriched, unbleached 20.1 µg 37%
44 Mushrooms, white button 20.1 µg 36%
45 Rice, white, basmati, easy cook, raw 20 µg 36%
46 Omelette, plain, homemade 20 µg 36%
47 Flour, wheat, wholemeal, bread/strong 19 µg 35%
48 Rice, white, long grain, easy cook, raw 19 µg 35%
49 Eggs, chicken, scrambled, with semi-skimmed milk 19 µg 35%
50 Breakfast cereal, crunchy/crispy muesli type cereal, with nuts, unfortified 19 µg 35%
51 Lentil and nut roast, homemade 18 µg 33%
52 Pinto Beans 18 µg 33%
53 Beans, pinto, dried, raw 18 µg 33%
54 Garlic mushrooms, not coated, homemade 18 µg 33%
55 Lentil and nut roast, with egg, homemade 18 µg 33%
56 Lentils, green and brown, whole, dried, boiled in unsalted water 18 µg 33%
57 Wheatgerm 18 µg 33%
58 Peanuts, raw 17.8 µg 32%
59 Tofu (Firm, Plain) 17 µg 31%
60 Mushrooms, white, raw 17 µg 31%
61 Nut and seed roast, mixed nuts and sunflower seeds, homemade 17 µg 31%
62 Rice, brown, basmati, raw 17 µg 31%
63 Mung Beans 16 µg 29%
64 Rice, white, basmati, raw 16 µg 29%
65 Kidney Beans (Red) 16 µg 29%
66 Beans, mung, whole, dried, raw 16 µg 29%
67 Beans, mung, dahl, dried, raw 16 µg 29%
68 Flour, wheat, brown, bread/strong 16 µg 29%
69 Nut and seed roast, mixed nuts and sunflower seeds with egg, homemade 16 µg 29%
70 Rice (White, Basmati) 16 µg 29%
71 Flour, wheat, all-purpose, enriched, bleached 15.7 µg 29%
72 Mushroom, crimini 15.3 µg 28%
73 Rice, brown, easy cook, raw 15 µg 27%
74 Omelette, cheese, homemade 15 µg 27%
75 Mushroom, portabella 14.7 µg 27%
76 Flour, soy, full-fat 14.3 µg 26%
77 Flour, wheat, all-purpose, enriched, unbleached 14.2 µg 26%
78 Beans, soya, dried, raw 14 µg 25%
79 Soybeans (Dry) 14 µg 25%
80 Bran, wheat 14 µg 25%
81 Buckwheat, whole grain 13.6 µg 25%
82 Flour, barley 13.1 µg 24%
83 Pasta, plain, fresh, boiled 13 µg 24%
84 Rice, white, long grain, raw 13 µg 24%
85 Mushrooms, Chinese, dried, raw 13 µg 24%
86 Bread, seeded 13 µg 24%
87 Rice (White, Long Grain) 13 µg 24%
88 Omelette, curried, homemade 13 µg 24%
89 Flour, sorghum 12.4 µg 23%
90 Nut croquettes, fried in sunflower oil, homemade 12 µg 22%
91 Pecans (raw) 12 µg 22%
92 Haricot/Navy Beans 12 µg 22%
93 Coconut, desiccated 12 µg 22%
94 Navy Beans (Haricot) 12 µg 22%
95 Biscuits, cookies, chocolate chip, American style 12 µg 22%
96 Cheese, Edam 12 µg 22%
97 Cheese, Cheddar 12 µg 22%
98 Nut croquettes, fried in vegetable oil, homemade 12 µg 22%
99 Beans, haricot, whole, dried, raw 12 µg 22%
100 Nut roast, mixed nuts with egg, homemade 11 µg 20%

* Values are per 100g fresh weight. % NRV = percentage of EU Nutrient Reference Value. Bar shows relative level compared to the highest value across all foods in the database.

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Data sources: Standard nutrients: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID), Public Health England. EU Nutrient Reference Values: Regulation (EU) No 1169/2011 (Annex XIII). All values per 100g fresh weight unless stated. Nothing here constitutes medical advice. Nutriofia database · Argarth Collective Ltd · Company No. 16864945.