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 301–400 of 440. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Porridge, made with milk and water 1 µg 2%
★ Porridge, made with whole milk 1 µg 2%
★ Cabbage, white, raw 1 µg 2%
4 Red rice, boiled in unsalted water 1 µg 2%
5 Potatoes, boiled (unsalted) 1 µg 2%
6 Broccoli, green, boiled in salted water 1 µg 2%
7 Sweet potato, baked 1 µg 2%
8 Parsley, fresh 1 µg 2%
9 Oregano, fresh 1 µg 2%
10 Rosemary, fresh 1 µg 2%
11 Apricots, raw, flesh and skin 1 µg 2%
12 Apricots, stewed without sugar 1 µg 2%
13 Apricots, stewed without sugar, weighed with stones 1 µg 2%
14 Cherries, stewed without sugar 1 µg 2%
15 Dates, raw, flesh and skin 1 µg 2%
16 Dates, raw, flesh and skin, weighed with stones 1 µg 2%
17 Sweet potato, steamed 1 µg 2%
18 Aubergine, flesh and skin, roasted in rapeseed oil 1 µg 2%
19 Yam, flesh only, boiled in unsalted water 1 µg 2%
20 Matoki, boiled in unsalted water 1 µg 2%
21 Potatoes, old, baked, flesh only 1 µg 2%
22 Potatoes, old, baked, flesh only, weighed with skin 1 µg 2%
23 Leeks, raw 1 µg 2%
24 Brussels sprouts, boiled in unsalted water 1 µg 2%
25 Sweetcorn, baby, boiled in unsalted water 1 µg 2%
26 Sweetcorn, baby, stir-fried in rapeseed oil 1 µg 2%
27 Noodles, rice, fine, dried, boiled in unsalted water 1 µg 2%
28 Barley (Pearled) 1 µg 2%
29 Okra, boiled in unsalted water 1 µg 2%
30 Lemons, whole, without pips 1 µg 2%
31 Lemons, peeled, flesh only 1 µg 2%
32 Hazelnuts, kernel only, weighed with shells 1 µg 2%
33 Walnuts, kernel only, weighed with shells 1 µg 2%
34 Raisins, dried 1 µg 2%
35 Coconut, flesh only, fresh 1 µg 2%
36 Cabbage, red, cooked with apple 1 µg 2%
37 Honey 1 µg 2%
38 Honey and comb 1 µg 2%
39 Vinegar 1 µg 2%
40 Coffee, cappuccino, latte 1 µg 2%
41 Worcestershire sauce 1 µg 2%
42 Grapes, green 1 µg 2%
43 Milk, whole, pasteurised 1 µg 2%
44 Milk, semi-skimmed, pasteurised 1 µg 2%
45 Lemons, flesh only, raw, weighed with peel and pips 1 µg 2%
46 Prunes, flesh and skin, stewed without sugar 1 µg 2%
47 Lemon juice, fresh 1 µg 2%
48 Peaches, raw, flesh and skin 1 µg 2%
49 Peaches, flesh and skin, raw, weighed with stone 1 µg 2%
50 Papaya, flesh only, raw 1 µg 2%
51 Cream, double 1 µg 2%
52 Butter, salted 1 µg 2%
53 Papaya, flesh only, raw, weighed with skin and pips 1 µg 2%
54 Milk, skimmed, pasteurised 1 µg 2%
55 Tomato sauce, homemade 1 µg 2%
56 Cabbage, average, raw 1 µg 2%
57 Onions, pickled, drained 1 µg 2%
58 Seaweed, wakame, dried, raw 1 µg 2%
59 Shallots, raw 1 µg 2%
60 Swede, flesh only, raw 1 µg 2%
61 Turnip, flesh only, raw 1 µg 2%
62 Turnip, boiled in unsalted water 1 µg 2%
63 Okra, raw 1 µg 2%
64 Matoki, raw 1 µg 2%
65 Beans, aduki, whole, dried, boiled in unsalted water 1 µg 2%
66 Beans, chick peas, Kabuli, split, dried, boiled in unsalted water 1 µg 2%
67 Peas, dried, boiled in unsalted water 1 µg 2%
68 Asparagus, raw 1 µg 2%
69 Aubergine, fried in corn oil 1 µg 2%
70 Apricots, raw, flesh and skin, weighed with stones 1 µg 2%
71 Endive, raw 1 µg 2%
72 Aubergine, fried in butter 1 µg 2%
73 Cabbage, average, boiled in unsalted water 1 µg 2%
74 Potato wedges, retail, cooked 1 µg 2%
75 Broccoli, green, raw 1 µg 2%
76 Broccoli, green, boiled in unsalted water 1 µg 2%
77 Broccoli, green, steamed 1 µg 2%
78 Cabbage, green, raw 1 µg 2%
79 Cabbage, green, boiled in unsalted water 1 µg 2%
80 Cauliflower, boiled in unsalted water 1 µg 2%
81 Beans, green, raw 1 µg 2%
82 Beans, green, boiled in unsalted water 1 µg 2%
83 Tomato puree 1 µg 2%
84 Carrots, young, canned in water, re-heated, drained 1 µg 2%
85 Beansprouts, mung, stir-fried in rapeseed oil 1 µg 2%
86 Spinach, mature, raw 1 µg 2%
87 Spinach, mature, boiled in unsalted water 1 µg 2%
88 Aubergine, fried in rapeseed oil 1 µg 2%
89 Sweet potato, raw, flesh only 1 µg 2%
90 Spinach, frozen, boiled in unsalted water 1 µg 2%
91 Carrots, young, raw 1 µg 2%
92 Chocolate covered caramel and biscuit fingers 1 µg 2%
93 Beansprouts, mung, raw 1 µg 2%
94 Courgette, fried in butter 1 µg 2%
95 Carrots, young, boiled in unsalted water 1 µg 2%
96 Almond butter, creamy 0.794 µg 1%
97 Figs, dried, uncooked 0.6 µg 1%
98 Onion, red, raw 0.5 µg 1%
99 Blackberries, raw 0.4 µg 1%
100 Strawberries, raw 0.4 µg 1%

* 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.