Top 35 Foods Highest in Selenium (Se) (USDA Per 100g Ranking)

Ranked across 2,500 verified whole USDA foods by Selenium (Se) (µg per 100g) with % Daily Value, calorie density, and macro ratios. Selenoprotein constituent required for glutathione peroxidase antioxidant defense and T4-to-T3 thyroid conversion.

USDA Leaderboard: Top 35 Foods Highest in Selenium (Se) (USDA Per 100g Ranking)

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: Egg, whole, dried (165 µg per 100g).

Rank	USDA Food Item	Selenium (Se) / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Egg, whole, dried	165 µg	100%	27.8 µg	592 kcal · 48g P
#2	Egg, yolk, dried	139 µg	100%	20.8 µg	669 kcal · 33.6g P
#3	Flax seeds	136 µg	100%	24.9 µg	545 kcal · 18g P
#4	Egg substitute, powder	128 µg	100%	28.8 µg	444 kcal · 55.5g P
#5	Lamb, variety meats and by-products, kidneys, raw	127 µg	100%	131 µg	97 kcal · 15.7g P
#6	Egg, white, dried	125 µg	100%	32.7 µg	382 kcal · 81.1g P
#7	Shrimp, dried	119 µg	100%	47.5 µg	250 kcal · 51g P
#8	Fish, tuna, cooked	112 µg	100%	63.9 µg	176 kcal · 30.3g P
#9	Seeds, sunflower seed butter, without salt	104 µg	100%	16.9 µg	617 kcal · 17.3g P
#10	Fish, tuna, fresh, yellowfin, raw	90.6 µg	100%	83.1 µg	109 kcal · 24.4g P
#11	Lamb, variety meats and by-products, liver, raw	82.4 µg	100%	59.3 µg	139 kcal · 20.4g P
#12	Lobster	80.5 µg	100%	83 µg	97 kcal · 20.9g P
#13	Veal, variety meats and by-products, kidneys, raw	80 µg	100%	80.8 µg	99 kcal · 15.8g P
#14	Sunflower seeds, plain, unsalted	79.3 µg	100%	13.6 µg	582 kcal · 19.3g P
#15	Noodles, egg, dry, enriched	78.8 µg	100%	20.5 µg	384 kcal · 14.2g P
#16	Noodles, egg, dry, unenriched	78.8 µg	100%	20.5 µg	384 kcal · 14.2g P
#17	Sunflower seeds, plain, salted	78.4 µg	100%	13.6 µg	575 kcal · 19.1g P
#18	Mollusks, oyster, Pacific, raw	77 µg	100%	95.1 µg	81 kcal · 9.45g P
#19	Sunflower seeds, flavored	75.7 µg	100%	13.4 µg	567 kcal · 18.4g P
#20	Crackers, matzo, whole-wheat	75.1 µg	100%	21.4 µg	351 kcal · 13.1g P
#21	Fish, mackerel, salted	73.4 µg	100%	24.1 µg	305 kcal · 18.5g P
#22	Turkey, all classes, liver, raw	68.7 µg	100%	53.7 µg	128 kcal · 18.3g P
#23	Fish, swordfish, cooked, dry heat	68.5 µg	100%	39.8 µg	172 kcal · 23.4g P
#24	Goose, liver, raw	68.1 µg	100%	51.2 µg	133 kcal · 16.4g P
#25	Fish, tuna, canned	67.8 µg	100%	79.8 µg	85 kcal · 19g P
#26	Duck, domesticated, liver, raw	67 µg	100%	49.3 µg	136 kcal · 18.7g P
#27	Fish, roughy, orange, raw	66.7 µg	100%	87.8 µg	76 kcal · 16.4g P
#28	Crustaceans, lobster, northern, raw	63.6 µg	100%	82.6 µg	77 kcal · 16.5g P
#29	Spaghetti, spinach, dry	63.5 µg	100%	17.1 µg	372 kcal · 13.3g P
#30	Liver, chicken	63.2 µg	100%	33.4 µg	189 kcal · 20g P
#31	Pasta, dry, enriched	63.2 µg	100%	17 µg	371 kcal · 13g P
#32	Pasta, dry, unenriched	63.2 µg	100%	17 µg	371 kcal · 13g P
#33	Fish, rockfish, Pacific, mixed species, raw	63 µg	100%	70 µg	90 kcal · 18.4g P
#34	Braunschweiger (a liver sausage), pork	58 µg	100%	17.7 µg	327 kcal · 14.5g P
#35	Liver sausage, liverwurst, pork	58 µg	100%	17.8 µg	326 kcal · 14.1g P

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