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Foods high in selenium

The most selenium per typical portion among 12,489 USDA reference foods: turkey, 282 µg in 0.5 turkey, skin only, 513% of the 55 µg Daily Value. 283 of the 988 foods ranked give at least 20% of the Daily Value in one portion; the top 50 are shown, the top 150 are in the CSV.

Updated · By · data: USDA FoodData Central, April 30, 2026 release · how the figures are checked

Which foods have the most selenium per portion?

  1. 1
    Turkey
    Turkey, young hen, skin only, cooked, roasted · 0.5 turkey, skin only (196 g)
    282µg513% DV · 144 µg per 100 g · 60 µg per 200 calories
  2. 2
    Oyster
    Mollusks, oyster, Pacific, cooked, moist heat · 3 oz (85 g)
    131µg238% DV · 154 µg per 100 g · 189 µg per 200 calories
  3. 3
    119µg216% DV · 422 µg per 100 g · 137 µg per 200 calories
  4. 4
    99µg180% DV · 116 µg per 100 g · 98 µg per 200 calories
  5. 5
    Turkey liver
    Turkey, all classes, liver, cooked, simmered · 3 oz (85 g)
    87µg158% DV · 102 µg per 100 g · 108 µg per 200 calories
  6. 6
    Swordfish
    Fish, swordfish · 1 cup (135 g)
    84µg153% DV · 62 µg per 100 g · 54 µg per 200 calories
  7. 7
    Sardine
    Fish, sardine, Atlantic, canned in oil, drained solids with bone · 1 cup, drained (149 g)
    79µg144% DV · 53 µg per 100 g · 51 µg per 200 calories
  8. 8
    Whelk
    Mollusks, whelk, unspecified, cooked, moist heat · 3 oz (85 g)
    76µg138% DV · 90 µg per 100 g · 65 µg per 200 calories
  9. 9
    Cuttlefish
    Mollusks, cuttlefish, mixed species, cooked, moist heat · 3 oz (85 g)
    76µg138% DV · 90 µg per 100 g · 113 µg per 200 calories
  10. 10
    Octopus
    Mollusks, octopus, common, cooked, moist heat · 3 oz (85 g)
    76µg138% DV · 90 µg per 100 g · 109 µg per 200 calories
  11. 11
    Mussel
    Mollusks, mussel, blue, cooked, moist heat · 3 oz (85 g)
    76µg138% DV · 90 µg per 100 g · 104 µg per 200 calories
  12. 12
    Calamari
    Calamari, cooked · 1 cup (135 g)
    75µg136% DV · 56 µg per 100 g · 72 µg per 200 calories
  13. 13
    Chicken liver
    Chicken, liver, all classes, cooked, pan-fried · 3 oz (85 g)
    75µg136% DV · 88 µg per 100 g · 103 µg per 200 calories
  14. 14
    Mackerel
    Fish, mackerel, jack, canned, drained solids · 1 cup (190 g)
    72µg131% DV · 38 µg per 100 g · 48 µg per 200 calories
  15. 15
    Shrimp cocktail
    Shrimp cocktail · 1 cup (250 g)
    72µg131% DV · 29 µg per 100 g · 58 µg per 200 calories
  16. 16
    Tilapia
    Fish, tilapia, steamed · 1 large fillet (135 g)
    71µg129% DV · 53 µg per 100 g · 87 µg per 200 calories
  17. 17
    Hog maws
    Hog maws · 1 cup (140 g)
    69µg125% DV · 49 µg per 100 g · 39 µg per 200 calories
  18. 18
    Tuna
    Fish, tuna, light, canned in water, without salt, drained solids · 3 oz (85 g)
    68µg124% DV · 80 µg per 100 g · 139 µg per 200 calories
  19. 19
    Halibut
    Fish, halibut · 1 cup (135 g)
    67µg122% DV · 50 µg per 100 g · 57 µg per 200 calories
  20. 20
    Pork loin
    Pork, fresh, loin, country-style ribs, separable lean only, bone-in, cooked, roasted · 1 rack (138 g)
    66µg120% DV · 48 µg per 100 g · 42 µg per 200 calories
  21. 21
    Bass
    Fish, bass, steamed · 1 large fillet (135 g)
    62µg113% DV · 46 µg per 100 g · 75 µg per 200 calories
  22. 22
    Lobster
    Crustaceans, lobster, northern, cooked, moist heat · 3 oz (85 g)
    62µg113% DV · 73 µg per 100 g · 164 µg per 200 calories
  23. 23
    Smoked
    Fish, smoked · 1 cup (135 g)
    58µg105% DV · 43 µg per 100 g · 74 µg per 200 calories
  24. 24
    Whole grain noodles
    Noodles, whole grain, cooked · 1 cup, cooked (160 g)
    58µg105% DV · 36 µg per 100 g · 49 µg per 200 calories
  25. 25
    57µg104% DV · 68 µg per 100 g · 82 µg per 200 calories
  26. 26
    Heart
    Heart · 1 cup (145 g)
    56µg102% DV · 39 µg per 100 g · 47 µg per 200 calories
  27. 27
    Chicken breast
    Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised · 1 piece (174 g)
    56µg102% DV · 32 µg per 100 g · 38 µg per 200 calories
  28. 28
    White fish
    Fish, white, mixed species, grilled · 1 large fillet (135 g)
    55µg100% DV · 41 µg per 100 g · 66 µg per 200 calories
  29. 29
    Whiting
    Fish, whiting, grilled · 1 large fillet (135 g)
    55µg100% DV · 41 µg per 100 g · 61 µg per 200 calories
  30. 30
    Wheat
    Wheat, khorasan, cooked · 1 cup (172 g)
    55µg100% DV · 32 µg per 100 g · 48 µg per 200 calories
  31. 31
    Whole-wheat pasta
    Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) · 1 cup spaghetti packed (151 g)
    55µg100% DV · 36 µg per 100 g · 49 µg per 200 calories
  32. 32
    Mullet
    Fish, mullet · 1 cup (135 g)
    54µg98% DV · 40 µg per 100 g · 40 µg per 200 calories
  33. 33
    Clams
    Mollusks, clam, mixed species, cooked, moist heat · 3 oz (85 g)
    54µg98% DV · 64 µg per 100 g · 86 µg per 200 calories
  34. 34
    Pork tenderloin
    Pork, tenderloin · 1 cup (135 g)
    54µg98% DV · 40 µg per 100 g · 60 µg per 200 calories
  35. 35
    Turkey back
    Turkey, all classes, back, meat and skin, cooked, roasted · 1 cup, chopped or diced (140 g)
    53µg96% DV · 38 µg per 100 g · 31 µg per 200 calories
  36. 36
    Pork bacon
    Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium · 3 oz (85 g)
    53µg96% DV · 62 µg per 100 g · 23 µg per 200 calories
  37. 37
    Whole grain pasta
    Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked · 1 cup spaghetti packed (151 g)
    52µg95% DV · 34 µg per 100 g · 43 µg per 200 calories
  38. 38
    Rabbit
    Rabbit · 1 cup (135 g)
    52µg95% DV · 38 µg per 100 g · 37 µg per 200 calories
  39. 39
    Conch
    Mollusks, conch, baked or broiled · 1 cup, sliced (127 g)
    51µg93% DV · 40 µg per 100 g · 62 µg per 200 calories
  40. 40
    Chicken
    Chicken, broilers or fryers, light meat, meat and skin, cooked, fried, batter · 0.5 chicken, bone removed (188 g)
    51µg93% DV · 27 µg per 100 g · 20 µg per 200 calories
  41. 41
    Fish
    Fish, canned · 1 cup (135 g)
    51µg93% DV · 38 µg per 100 g · 48 µg per 200 calories
  42. 42
    Spiny lobster
    Crustaceans, spiny lobster, mixed species, cooked, moist heat · 3 oz (85 g)
    50µg91% DV · 59 µg per 100 g · 83 µg per 200 calories
  43. 43
    Goose egg
    Goose egg, cooked · 1 egg (144 g)
    50µg91% DV · 34 µg per 100 g · 31 µg per 200 calories
  44. 44
    Perch
    Fish, perch, grilled · 1 large fillet (135 g)
    49µg89% DV · 36 µg per 100 g · 60 µg per 200 calories
  45. 45
    49µg89% DV · 88 µg per 100 g · 51 µg per 200 calories
  46. 46
    Turkey neck
    Turkey, neck · 1 cup, diced, cooked (135 g)
    48µg87% DV · 36 µg per 100 g · 45 µg per 200 calories
  47. 47
    Turkey heart
    Turkey, all classes, heart, cooked, simmered · 3 oz (85 g)
    48µg87% DV · 57 µg per 100 g · 65 µg per 200 calories
  48. 48
    Meat
    Meat, NFS · 1 cup (135 g)
    47µg85% DV · 35 µg per 100 g · 32 µg per 200 calories
  49. 49
    Flounder
    Fish, flounder, grilled · 1 large fillet (135 g)
    45µg82% DV · 34 µg per 100 g · 62 µg per 200 calories
  50. 50
    Lamb
    Lamb, New Zealand, imported, testes, cooked, soaked and fried · 3 oz (85 g)
    45µg82% DV · 53 µg per 100 g · 85 µg per 200 calories

Source: USDA FoodData Central (SR Legacy, Foundation, Survey), April 30, 2026 release; typical portions are USDA's NLEA servings or the household measure nearest FDA's reference amount; Daily Value: 21 CFR 101.9.

Per 100 g, the list starts elsewhere

The portion ranking compares everyday foods at the portion FDA's reference amounts describe (USDA's NLEA serving where it lists one). Seasonings, sauces, powders, dried and concentrated forms, raw meat and fish, uncooked grains and dry beans, restaurant items and foods without a household measure near that portion are ranked per 100 g only: nobody eats a cup of dried thyme. Per 100 g, these lead:

FoodSelenium per 100 gIn the portion ranking
Nuts, brazilnuts, dried, unblanched1,917 µgnot an everyday portion (rule above)
Brazil nuts1,917 µgnot an everyday portion (rule above)
Sea lion, Steller, liver (Alaska Native)693 µgnot an everyday portion (rule above)
Nuts, mixed nuts, oil roasted, without peanuts, with salt added422 µgranked 3
Spices, mustard seed, ground208 µgnot an everyday portion (rule above)
Smelt, dried (Alaska Native)194 µgnot an everyday portion (rule above)
Kidney167 µgnot an everyday portion (rule above)
Mollusks, oyster, Pacific, cooked, moist heat154 µgranked 2

Source: USDA FoodData Central, April 30, 2026 release.

Selenium: the Daily Value and where it comes from

Download: this list as CSV (CC BY 4.0).

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
21 CFR 101.12, Reference amounts customarily consumed
the serving each kind of food is labeled by. ecfr.gov
FDA, Daily Value on the Nutrition and Supplement Facts Labels
the Daily Values in a table. fda.gov