Selenium foods - Natural rich selenium sources

Home > Natural rich selenium food sources

Natural plant foods are generally rich sources of selenium.

Throughout the world, most of the rich sources of selenium are of plant origin.

Animals raised on natural plants and fodder containing high levels of selenium also yield meat and dairy products containing high levels of this trace mineral.

However the amount of selenium in crops cannot be accurately given as the analysis results vary from place to place due variance in local soil availability.

The availability of selenium in seafood is excellent and it appears to be more consistent as local variables are almost absent.

Among the foods containing rich quantity of Brazil nuts top.

As produce containing too much selenium can be toxic, it is advised to take Brazil nuts moderately.

Rich sources of selenium

Selenium rich foods	mcg of selenium in 100 gms
Nuts
Brazil nuts, dried, unblanched	1917.0
mixed nuts, with peanuts, oil roasted, with salt	140.9
sunflower seed kernels, dry roasted	79.3
cashew nuts, dry roasted	11.7
Fish foods having selenium
Fish, roughy, orange, cooked, dry heat	88.3
Fish, roughy, orange, raw	66.7
Fish, herring, pickled	58.5
Flatfish, cooked, dry heat	58.2
Sardine, canned in oil, drained solids with bone	52.7
Fish sandwich, with tartar sauce and cheese	48.4
Halibut fish cooked, dry heat	46.8
Rockfish, cooked, dry heat	46.8
Tuna fish salad	41.2
Salmon, sockeye, cooked, dry heat	37.8
Halibut fish, raw	36.5
Rockfish, raw	36.5
Fish, salmon, sockeye, raw	33.7
Flatfish raw	32.7
Shellfish
Oyster, cooked, breaded and fried	66.5
clam, canned, drained	48.6
Lobster, cooked	42.7
Shrimp, breaded and fried	41.7
Lobster raw	41.4
Crab, blue, canned	31.8
Meat sources
Chicken giblets, cooked, simmered	59.6
Turkey, giblets, cooked	57.9
Beef, cured, corned beef, canned	42.9
Egg, whole, raw, fresh	31.7
Duck, meat, cooked, roasted	22.4
Lamb, shoulder raw	19.8
Duck, meat, raw	13.9
Cereals
Whole-grain wheat flour	70.7
Oat bran, raw	45.2
Noodles, Chinese, chow mein	43.0
Barley, pearled, raw	37.7
Wheat flour, white, all-purpose	33.9
Rye bread	30.9
Macaroni, cooked,	26.4
Bread, oatmeal	24.6
Rice, parboiled, dry	23.9
Cornmeal, whole-grain, yellow	15.5
Rice, white, cooked	7.5
Dairy products
Milk, canned, condensed, sweetened	14.8
Cheese, ricotta, whole milk	14.5
Cheese, cottage, low fat	9.0
Yogurt, plain, skim milk	3.6
Vegetable sources of foods
Spaghetti, cooked	26.4
Spaghetti, spinach, cooked	22.1
Mushrooms, white, raw	9.3
Chickpeas raw	8.2
Apple pie	7.8
Soybeans, mature cooked, boiled	7.3
Asparagus, frozen, cooked, boiled	3.9
Beans, baked	5.7
Tomato products, canned, paste	5.3

The RDA (Recommended Dietary Allowances) of selenium

Children and Adolescents

1-3 years	20 mcg
4-8 years	30 mcg
9-13 years	40 mcg
14-18 years	55mcg

Adults (19 years +)

males and females	55 mcg
pregnant women	60 mcg
Lactating women	70 mcg

Adequate intake (AI) levels for infants

0-6 months	15 mcg
6-12 months	20 mcg

Related topics on selenium nutrition:
What is selenium.
Role in human nutrition.
Health benefits.
Types of supplements- dosage.
Toxicity, overdose and side effects.
Selenium deficiency and symptoms.
Essential trace minerals.
Vanadium in diabetes.
Chromium in diabetes.
Rich natural food sources (current topic).
Most of people take adequate selenium and in specific instances of deficiency supplements or rich sources of foods are to be sought to ward off the deficiency diseases.

• Home
• Index