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 1041 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

440 foods with recorded data, ranked highest first. Showing 201–300 of 440. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Flour, gram 4 µg 7%
★ Cheese, goat's, hard 4 µg 7%
★ Bread rolls, malted wheat 4 µg 7%
4 Hummus, commercial 4 µg 7%
5 Bread rolls, brown, crusty 4 µg 7%
6 Flour, chapati, white 4 µg 7%
7 Mushroom, maitake 3.27 µg 6%
8 Apricots, dried, stewed with sugar 3 µg 5%
9 Peanuts, dry roasted, unsalted 3 µg 5%
10 Wild Rice (Canoe Wild Rice) 3 µg 5%
11 Bulgur Wheat 3 µg 5%
12 Sauce, pasta, carbonara type 3 µg 5%
13 Beans, haricot, canned, re-heated, drained 3 µg 5%
14 Couscous, plain, cooked 3 µg 5%
15 Rolled Oats 3 µg 5%
16 Tortilla, wheat, soft 3 µg 5%
17 Apricots, dried, stewed without sugar 3 µg 5%
18 Flour, wheat, white, plain, soft 3 µg 5%
19 Beans, butter, canned, re-heated, drained 3 µg 5%
20 Baked beans, canned in tomato sauce, reduced sugar, reduced salt 3 µg 5%
21 Baked beans, canned in tomato sauce 3 µg 5%
22 Pistachio nuts, kernel only, roasted and salted, weighed with shells 3 µg 5%
23 Peanuts, kernel only, plain, unsalted 3 µg 5%
24 Peanut butter, smooth 3 µg 5%
25 Flour, gari (cassava flour) 3 µg 5%
26 Aubergine, stuffed with rice 3 µg 5%
27 Sweetcorn, dried 3 µg 5%
28 Dates, dried, flesh and skin 3 µg 5%
29 Porridge oats, unfortified 3 µg 5%
30 Plantain, ripe, fried in rapeseed oil 3 µg 5%
31 Pepper, white 3 µg 5%
32 Cinnamon, ground 3 µg 5%
33 Rice, white, pudding, raw 3 µg 5%
34 Rice, wild, raw 3 µg 5%
35 Prunes, flesh and skin 3 µg 5%
36 Prunes, flesh and skin, weighed with stones 3 µg 5%
37 Beans, butter, dried, boiled in unsalted water 3 µg 5%
38 Flour, wheat, white, self raising 3 µg 5%
39 Potato chips, fine cut, frozen, fried in blended vegetable oil 3 µg 5%
40 Walnuts (raw) 3 µg 5%
41 Beans, blackeye, whole, dried, boiled in unsalted water 3 µg 5%
42 Wheat, bulgur, raw 3 µg 5%
43 Potato chips, fine cut, frozen, fried in corn oil 3 µg 5%
44 Peas, dried, raw 3 µg 5%
45 Sev/ganthia, homemade 3 µg 5%
46 Yoghurt, Greek-style, plain 2.2 µg 4%
47 Peaches, yellow, raw 2.1 µg 4%
48 Cereal bars, with fruit and/or nuts, no chocolate, unfortified 2 µg 4%
49 Rice, Thai fragrant, boiled in unsalted water 2 µg 4%
50 Curly kale, boiled in unsalted water 2 µg 4%
51 Beans, chick peas, Kabuli, whole, dried, raw 2 µg 4%
52 Beans, edamame, frozen, boiled in unsalted water 2 µg 4%
53 Potato chips, crinkle cut, frozen, fried in corn oil 2 µg 4%
54 Bread, pitta, white 2 µg 4%
55 Bread, soda, made with white flour, homemade 2 µg 4%
56 Thyme, fresh 2 µg 4%
57 Nutmeg, ground 2 µg 4%
58 Dill, fresh 2 µg 4%
59 Beans, aduki, whole, dried, raw 2 µg 4%
60 Beans, chick peas, Kabuli, split, dried, raw 2 µg 4%
61 Parsnip, raw 2 µg 4%
62 Plantain, green flesh, raw 2 µg 4%
63 Flour, rye 2 µg 4%
64 Seaweed, kombu, dried, raw 2 µg 4%
65 Curry, vegetable, ready meal, without rice, cooked 2 µg 4%
66 Rice, white, Italian "Arborio" risotto, boiled in unsalted water 2 µg 4%
67 Cabbage, red, boiled in unsalted water 2 µg 4%
68 Chickpeas (Dry) 2 µg 4%
69 Rocket, raw 2 µg 4%
70 Curly kale, raw 2 µg 4%
71 Plantain, boiled in unsalted water, flesh only 2 µg 4%
72 Cheese, cream 2 µg 4%
73 Yoghurt, low fat, plain 2 µg 4%
74 Yoghurt, whole milk, plain 2 µg 4%
75 Almonds, flaked and ground 2 µg 4%
76 Cabbage, red, raw 2 µg 4%
77 Garlic, raw 2 µg 4%
78 Pears, dried 2 µg 4%
79 Hazelnuts (raw) 2 µg 4%
80 Dates, dried, flesh and skin, weighed with stones 2 µg 4%
81 Almonds, toasted 2 µg 4%
82 Almonds, weighed with shells 2 µg 4%
83 Peanuts, kernel only, plain, weighed with shells 2 µg 4%
84 Mushroom, lion's mane 1.77 µg 3%
85 Flour, potato 1.43 µg 3%
86 Mushroom, oyster 1.38 µg 3%
87 Mushrooms, shiitake 1.24 µg 2%
88 Mushroom, king oyster 1.2 µg 2%
89 Pudding, rice, homemade, with whole milk 1 µg 2%
90 Aubergine, raw 1 µg 2%
91 Courgette, raw 1 µg 2%
92 Sweetcorn, frozen, boiled 1 µg 2%
93 Prunes, flesh and skin, stewed without sugar, weighed with stones 1 µg 2%
94 Peas, frozen, boiled 1 µg 2%
95 Pudding, rice, homemade, with skimmed milk 1 µg 2%
96 Pudding, rice, homemade, with semi-skimmed milk 1 µg 2%
97 Cauliflower, raw 1 µg 2%
98 Cherries, stewed without sugar, weighed with stones 1 µg 2%
99 Barley, pearl, raw 1 µg 2%
100 Rice, wild, boiled in unsalted water 1 µg 2%

* 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.