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 401–440 of 440. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Celery, raw 0.4 µg 1%
★ Mushroom, beech 0.38 µg 1%
★ Peppers, bell, orange, raw 0.3 µg 1%
4 Kiwifruit, green, raw 0.2 µg 0%
5 Pears, raw, bartlett 0.2 µg 0%
6 Raspberries, raw 0.2 µg 0%
7 Pineapple, raw 0.1 µg 0%
8 Grapes, raw 0.1 µg 0%
9 Pears, raw 0.1 µg 0%
10 Cheese, Mozzarella 0 µg 0%
11 Cheese, Parmesan 0 µg 0%
12 Cheese, Red Leicester 0 µg 0%
13 Cheese, processed, plain 0 µg 0%
14 Cheese, Wensleydale 0 µg 0%
15 Cheese, Stilton 0 µg 0%
16 Cheese spread, plain 0 µg 0%
17 Bananas, ripe and slightly ripe, raw 0 µg 0%
18 Nuts, almonds, dry roasted, with salt added 0 µg 0%
19 Onions, yellow, raw 0 µg 0%
20 Apples, eating, raw (flesh + skin) 0 µg 0%
21 Potatoes, russet, without skin, raw 0 µg 0%
22 Oranges, flesh only 0 µg 0%
23 Lettuce, average, raw 0 µg 0%
24 Tomatoes, cherry, raw 0 µg 0%
25 Bananas, raw, flesh only 0 µg 0%
26 Nectarines, raw 0 µg 0%
27 Blueberries, raw 0 µg 0%
28 Soy milk, sweetened, plain, refrigerated 0 µg 0%
29 Bell Pepper (Red) 0 µg 0%
30 Bread, naan, peshwari naan, takeaway and retail 0 µg 0%
31 Bagels, plain 0 µg 0%
32 Pears, raw, flesh and skin 0 µg 0%
33 Nuts, hazelnuts or filberts, raw 0 µg 0%
34 Flour, chestnut 0 µg 0%
35 Bicarbonate of soda 0 µg 0%
36 Sweet potatoes, orange flesh, without skin, raw 0 µg 0%
37 Potatoes, gold, without skin, raw 0 µg 0%
38 Potatoes, red, without skin, raw 0 µg 0%
39 Water, distilled 0 µg 0%
40 Mushroom, enoki 0 µg 0%

* 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.

« First ‹ Prev 2 3 4 5 Next › Last » Page 5 of 5
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.