Foods highest in selenium
Selenium is part of enzymes that protect cells from oxidative damage and of thyroid hormones. The amount in plant foods depends on the soil they grew in.
The food highest in selenium on Micela is Octopus: 89.6 µg per 100 g.
FDA Daily Value: 55 µg per day, for a 2,000-calorie adult diet. It is a general labeling reference, not a personal recommendation.
Top 20 foods highest in selenium per 100 g
| # | Food | Per 100 g | % DV | Per serving |
|---|---|---|---|---|
| 1 | 🐙 Octopus | 89.6 µg | 163 % | 76.2 µg (3 oz) |
| 2 | 🌻 Sunflower | 79.3 µg | 144 % | 22.5 µg (1 oz) |
| 3 | 🦞 Lobster | 73.1 µg | 133 % | 62.1 µg (3 oz) |
| 4 | 🐠 Tuna | 70.6 µg | 128 % | 116 µg (1 can, drained) |
| 5 | 🌾 Wheat | 61.8 µg | 112 % | 74.2 µg (1 cup of flour) |
| 6 | 🥓 Bacon | 59 µg | 107 % | 4.8 µg (1 slice, cooked) |
| 7 | 🧇 Waffle | 46.2 µg | 84 % | 34.6 µg (1 waffle (7 in)) |
| 8 | 🍖 Roast pork leg | 45.3 µg | 82 % | 63.4 µg (1 serving) |
| 9 | 🦑 Squid | 44.8 µg | 81 % | 38.1 µg (3 oz) |
| 10 | 🦀 Crab | 42.9 µg | 78 % | 50.6 µg (1 cup, flaked) |
| 11 | 🐟 Salmon | 41.4 µg | 75 % | 35.2 µg (3 oz) |
| 12 | 🎣 Hake | 41.1 µg | 75 % | 29.6 µg (1 fillet) |
| 13 | 🍤 Tempura | 39.5 µg | 72 % | 37.6 µg (5 shrimp) |
| 14 | 🐖 Pork | 33.4 µg | 61 % | 29.7 µg (1 chop) |
| 15 | 🍳 Fried egg | 33.1 µg | 60 % | 15.2 µg (1 large egg) |
| 16 | 🥚 Egg | 30.7 µg | 56 % | 15.3 µg (1 large egg) |
| 17 | 🦃 Turkey | 30.7 µg | 56 % | 26.1 µg (3 oz) |
| 18 | 🦃 Roast turkey | 29.8 µg | 54 % | 41.7 µg (1 serving) |
| 19 | 🥩 Beef | 29 µg | 53 % | 24.6 µg (3 oz) |
| 20 | 🥖 Baguette | 28.6 µg | 52 % | 8.1 µg (1 oz) |
Per serving: the 10 that give the most selenium in a usual serving
100 g isn't always what people eat. With household servings the order changes:
| # | Food | Serving | Amount |
|---|---|---|---|
| 1 | 🐠 Tuna | 1 can, drained (165 g) | 116 µg |
| 2 | 🐙 Octopus | 3 oz (85 g) | 76.2 µg |
| 3 | 🥘 Paella | 1 plate (353 g) | 74.8 µg |
| 4 | 🌾 Wheat | 1 cup of flour (120 g) | 74.2 µg |
| 5 | 🍝 Spaghetti bolognese | 1 plate (390 g) | 69.2 µg |
| 6 | 🍖 Roast pork leg | 1 serving (140 g) | 63.4 µg |
| 7 | 🦞 Lobster | 3 oz (85 g) | 62.1 µg |
| 8 | 🦀 Crab | 1 cup, flaked (118 g) | 50.6 µg |
| 9 | 🥖 Molletes | 2 molletes (1 roll) (218 g) | 47.5 µg |
| 10 | 🧀 Quesadilla | 1 large quesadilla (194 g) | 45.2 µg |
Highest in selenium in each family
- 🍎 Fruits: Banana, 1 µg per 100 g
- 🥦 Vegetables: Garlic, 14.2 µg per 100 g
- 🌾 Grains, breads & pasta: Wheat, 61.8 µg per 100 g
- 🫘 Legumes: Soybean, 7.3 µg per 100 g
- 🥩 Meat & eggs: Bacon, 59 µg per 100 g
- 🐟 Fish & seafood: Octopus, 89.6 µg per 100 g
- 🧀 Dairy: Cheese, 19.3 µg per 100 g
- 🥜 Nuts, seeds & oils: Sunflower, 79.3 µg per 100 g
- 🌶️ Spices & herbs: Honey, 0.8 µg per 100 g
- ☕ Drinks: Sake, 1.4 µg per 100 g
- 🍰 Sweets & desserts: Doughnut, 9.6 µg per 100 g
- 🍽️ World dishes: Roast pork leg, 45.3 µg per 100 g
Ranking among the 175 Micela foods with this value. Source: USDA SR28 (2015) and Micela reference recipes.
Frequently asked questions
Which food has the most selenium?
Among 175 common foods, octopus: 89.6 µg per 100 g, followed by sunflower (79.3 µg) and lobster (73.1 µg).
Which food gives the most selenium per serving?
Tuna: 116 µg in 1 can, drained (165 g).
How much selenium do you need per day?
The FDA Daily Value is 55 µg per day for a 2,000-calorie adult diet. Actual needs vary by age, sex and life stage: it is a general value, not a personal one.
Other nutrients
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