All nutrients

Selenium

Selenium contributes to the protection of cells from oxidative stress, to normal thyroid function, and to the normal function of the immune system. Brazil nuts are exceptionally rich in it; fish and eggs also contribute.

Adult daily reference intake: 55 µg

Sources: MedlinePlus (US National Library of Medicine), EU Regulation 432/2012, authorized health claims

Best food sources of selenium

Richest foods in each food group, per 100 g. Some foods, such as dried herbs, spices and oils, are eaten in far smaller amounts than 100 g, so a high rank does not always mean a meaningful contribution to a meal.

miscellaneous51 foods measured

  1. 1Sea belt (Saccharina latissima), dried or dehydrated521 µg947%
  2. 2Kombu or Japanese kelp (Laminaria japonica), dried or dehydrated137 µg249%
  3. 3Toothed wrack or bladder wrack (Fucus serratus et vesiculosus), dried or dehydrated88.4 µg161%
  4. 4Wakame (Undaria pinnatifida), dried or dehydrated72.5 µg132%
  5. 5Mustard, with grains70 µg127%
  6. 6Laver (Porphyra sp.), dried or dehydrated51.2 µg93%
  7. 7Oat bran45.2 µg82%
  8. 8Pollen, fresh41.4 µg75%

meat, egg and fish423 foods measured

  1. 1Anglerfish (Lophius budegassa), raw414 µg753%
  2. 2Roundnose grenadier, raw356 µg647%
  3. 3Tuna, plain, canned, drained305 µg555%
  4. 4Albacore, raw188 µg342%
  5. 5Kidney, pork, raw182 µg331%
  6. 6Mullet, raw168 µg305%
  7. 7Cod, raw136 µg247%
  8. 8Liver, duck, raw124 µg225%

fruits, vegetables, legumes and nuts114 foods measured

  1. 1Brazil nut103 µg187%
  2. 2Alfalfa seeds, raw90 µg164%
  3. 3Lentil, blond, dried50 µg91%
  4. 4Peanut30 µg55%
  5. 5Flaxseed28 µg51%
  6. 6Sesame seed26.5 µg48%
  7. 7Sesame seed, husked24.4 µg44%
  8. 8Chick pea, canned, drained23.3 µg42%

sugar and confectionery51 foods measured

  1. 1Mille-feuille pastry47.2 µg86%
  2. 2Breakfast cereals, diet, with fruits, fortified with vitamins and chemical elements27.8 µg51%
  3. 3Chou pastry filled with whipped cream27.2 µg49%
  4. 4Cereal bar, low calorie25.5 µg46%
  5. 5Strawberries tart22.1 µg40%
  6. 6Chewing gum, sugar level unknown (average)19.7 µg36%
  7. 7Milk roll, prepacked19.4 µg35%
  8. 8Pastry cream puff18.4 µg33%

cereal products25 foods measured

  1. 1Sorghum, whole, raw43 µg78%
  2. 2Dried egg pasta, raw32.5 µg59%
  3. 3Millet, whole16 µg29%
  4. 4Corn or maize grain, raw12.8 µg23%
  5. 5Bread (average)10.3 µg19%
  6. 6Oat, raw9 µg16%
  7. 7Sandwich loaf, multigrain8 µg15%
  8. 8Puffed salty snacks, made from maize/corn, without peanuts7 µg13%

milk and milk products102 foods measured

  1. 1Brie de Melun cheese, from cow's milk20 µg36%
  2. 2Parmesan cheese, from cow's milk20 µg36%
  3. 3Pyrénées cheese, from ewe's milk19.9 µg36%
  4. 4Emmental cheese, grated, from cow's milk16.4 µg30%
  5. 5Mozzarella cheese, from cow's milk16.3 µg30%
  6. 6Bresse blue cheese, from cow's milk16.1 µg29%
  7. 7Milk, powder, whole14 µg25%
  8. 8Pouligny Saint-Pierre cheese, from goat's milk14 µg25%

beverages48 foods measured

  1. 1Chestnut-based drink, plain, prepacked20 µg36%
  2. 2Decaffeinated coffee, powder, instant17.3 µg31%
  3. 3Coffee, powder, instant10.7 µg19%
  4. 4Coffee, ground10 µg18%
  5. 5Fruit soft drink, carbonated (fruit juice content unknown), with sugar5 µg9%
  6. 6Still soft drink with tea extract, sugar and sweetener(s) content (average)4.5 µg8%
  7. 7Fruit juice, from concentrate (average)3.93 µg7%
  8. 8Cider (average)3.44 µg6%

Other11 foods measured

  1. 1Soya flour11 µg20%
  2. 2Desert (average)7.04 µg13%
  3. 3Buckwheat flour4.9 µg9%
  4. 4Wheat flour, type 654.4 µg8%
  5. 5Maize/corn flour3.2 µg6%
  6. 6Oatmeal flakes3.05 µg6%
  7. 7Maize/corn starch2.8 µg5%
  8. 8Wheat flour, type 55 (for pastry)2.76 µg5%

ice cream and sorbet9 foods measured

  1. 1Ice cream, box or cup (average)10 µg18%
  2. 2Profiteroles (chou pastry), with vanilla ice cream and chocolate sauce6 µg11%
  3. 3Ice cream or sorbet or ice pop, flavoured (average)2.86 µg5%
  4. 4Ice cream, luxury, in box1.7 µg3%
  5. 5Sorbet, in box1.6 µg3%
  6. 6Ice cream on stick, with chocolate coating1.1 µg2%
  7. 7Ice cream, cone (normal size)1.1 µg2%
  8. 8Belle Helene pear dessert (cooked pear topped with hot chocolate sauce on a bed of vanilla ice cream)0.76 µg1%

fats and oils12 foods measured

  1. 1Vegetable fat (margarine type), spreadable, 50-63% fat, light, unsalted9.4 µg17%
  2. 2Vegetable oil (average)9.25 µg17%
  3. 3Fat spreadfat content unknown, unsalted (average)9.23 µg17%
  4. 4Vegetable fat (margarine type), 50-63% fat, light, lightly salted8.4 µg15%
  5. 5Dairy fat 25% fat, light, spreadable, unsalted8.1 µg15%
  6. 6Lard or pork fat6.9 µg13%
  7. 7Dairy fat 20% fat, light, spreadable, unsalted5.8 µg11%
  8. 8Butter, unknown fat content , unsalted (average)5.05 µg9%

Values per 100 g from CIQUAL. Percentages are shares of the adult daily reference intake (EU Regulation 1169/2011, fiber from EFSA). Foods whose value is below the detection limit or reported as traces are not ranked, since the amount is unknown rather than zero.