Top 35 Foods Highest in Selenium (Se) Per 100 Calories (Nutrient Density)

Maximize Selenium (Se) (µg) while staying in a calorie deficit: USDA foods ranked by Selenium (Se) delivered per 100 kcal of energy. Selenoprotein constituent required for glutathione peroxidase antioxidant defense and T4-to-T3 thyroid conversion.

USDA Leaderboard: Top 35 Foods Highest in Selenium (Se) Per 100 Calories (Nutrient Density)

Click any food below to open its full 100+ nutrient profile (including 22 vitamins, 11 minerals, amino acids, omega-3s, PRAL acid load, and WHO baby feeding age). Top food in this category: Lamb, variety meats and by-products, kidneys, raw (127 µg per 100g).

Rank	USDA Food Item	Selenium (Se) / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Lamb, variety meats and by-products, kidneys, raw	127 µg	100%	131 µg	97 kcal · 15.7g P
#2	Mollusks, oyster, Pacific, raw	77 µg	100%	95.1 µg	81 kcal · 9.45g P
#3	Fish, roughy, orange, raw	66.7 µg	100%	87.8 µg	76 kcal · 16.4g P
#4	Mushrooms, portabella, raw	18.6 µg	33.8%	84.5 µg	22 kcal · 2.11g P
#5	Fish, tuna, fresh, yellowfin, raw	90.6 µg	100%	83.1 µg	109 kcal · 24.4g P
#6	Lobster	80.5 µg	100%	83 µg	97 kcal · 20.9g P
#7	Crustaceans, lobster, northern, raw	63.6 µg	100%	82.6 µg	77 kcal · 16.5g P
#8	Veal, variety meats and by-products, kidneys, raw	80 µg	100%	80.8 µg	99 kcal · 15.8g P
#9	Fish, tuna, canned	67.8 µg	100%	79.8 µg	85 kcal · 19g P
#10	Mushrooms, portabella, grilled	21.9 µg	39.8%	75.5 µg	29 kcal · 3.28g P
#11	Fish, rockfish, Pacific, mixed species, raw	63 µg	100%	70 µg	90 kcal · 18.4g P
#12	Fish, tuna, cooked	112 µg	100%	63.9 µg	176 kcal · 30.3g P
#13	Mushrooms, raw	19 µg	34.5%	61.3 µg	31 kcal · 2.9g P
#14	Mushrooms, cooked, as ingredient	23.8 µg	43.3%	61 µg	39 kcal · 3.62g P
#15	Lamb, variety meats and by-products, liver, raw	82.4 µg	100%	59.3 µg	139 kcal · 20.4g P
#16	Mollusks, cuttlefish, mixed species, raw	44.8 µg	81.5%	56.7 µg	79 kcal · 16.2g P
#17	Mustard, prepared, yellow	33.5 µg	60.9%	55.8 µg	60 kcal · 3.74g P
#18	Mollusks, octopus, common, raw	44.8 µg	81.5%	54.6 µg	82 kcal · 14.9g P
#19	Turkey, all classes, liver, raw	68.7 µg	100%	53.7 µg	128 kcal · 18.3g P
#20	Mollusks, mussel, blue, raw	44.8 µg	81.5%	52.1 µg	86 kcal · 11.9g P
#21	Crab, canned	42.9 µg	78%	51.7 µg	83 kcal · 17.9g P
#22	Crustaceans, crab, blue, canned	42.9 µg	78%	51.7 µg	83 kcal · 17.9g P
#23	Goose, liver, raw	68.1 µg	100%	51.2 µg	133 kcal · 16.4g P
#24	Fish, halibut, Atlantic and Pacific, raw	45.6 µg	82.9%	50.1 µg	91 kcal · 18.6g P
#25	Duck, domesticated, liver, raw	67 µg	100%	49.3 µg	136 kcal · 18.7g P
#26	Mollusks, squid, mixed species, raw	44.8 µg	81.5%	48.7 µg	92 kcal · 15.6g P
#27	Beef, variety meats and by-products, lungs, raw	44.3 µg	80.5%	48.2 µg	92 kcal · 16.2g P
#28	Fish, monkfish, raw	36.5 µg	66.4%	48 µg	76 kcal · 14.5g P
#29	Shrimp, dried	119 µg	100%	47.5 µg	250 kcal · 51g P
#30	Shrimp, canned	47.5 µg	86.4%	47.5 µg	100 kcal · 20.4g P
#31	Tuna with cream or white sauce	48.2 µg	87.6%	47.3 µg	102 kcal · 14.4g P
#32	Tuna salad, made with any type of fat free dressing	33.7 µg	61.3%	46.8 µg	72 kcal · 9.6g P
#33	Fish, pout, ocean, raw	36.5 µg	66.4%	46.2 µg	79 kcal · 16.6g P
#34	Chicken, liver, all classes, raw	54.6 µg	99.3%	45.9 µg	119 kcal · 16.9g P
#35	Tuna salad, made with light Italian dressing	34.5 µg	62.7%	45.4 µg	76 kcal · 9.78g P

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