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The foods high in selenium are mainly seafood, meat, poultry, eggs and grains, plus Brazil nuts, which contain far more than anything else. In USDA data, a 3-ounce serving of yellowfin tuna, canned light tuna, clams, halibut, sardines or shrimp provides most or all of the Daily Value, while a single Brazil nut can exceed it. This guide lists selenium rich foods with USDA values and percent Daily Value, explains why plant foods vary so much, and covers what the NIH Office of Dietary Supplements (ODS) says about getting too much.
Peptide Labs does not sell selenium supplements or the foods below. This article is general nutrition information, not medical advice.
Key Takeaways
- Selenium is a trace mineral built into about 25 proteins, including ones involved in thyroid hormone metabolism.
- Seafood, meat, poultry, eggs and enriched grains are steady sources; Brazil nuts are extremely high and variable.
- The FDA Daily Value for selenium is 55 micrograms, the same as the adult RDA listed by ODS.
- ODS says most people in the US get enough selenium, and deficiency is very rare in the US and Canada.
- Too much selenium over time causes selenosis; ODS warns that Brazil nuts eaten regularly could cause it.
What selenium does in the body
According to the ODS fact sheet, selenium is part of 25 selenoproteins, proteins that play roles in thyroid hormone metabolism, DNA synthesis and reproduction. In food, selenium is mostly present as selenomethionine and selenocysteine, and the body absorbs dietary selenium readily. Iodine is the other mineral most tied to the thyroid; our iodine guide covers it.
For context, ODS lists an adult RDA of 55 micrograms a day, 60 micrograms in pregnancy and 70 micrograms during breastfeeding, and the FDA Daily Value on labels is also 55 micrograms. These are reference values, not personal targets. FDA does not require labels to list selenium unless it has been added, so USDA data is the usual way to compare foods.
Foods high in selenium: USDA table
The table uses the USDA FoodData Central SR Legacy database, per common serving, with FDC IDs and percent Daily Value based on the FDA’s 55 microgram DV. Foods are ranked by selenium per serving.
| Food (USDA SR Legacy, FDC ID) | Serving | Selenium | % Daily Value |
|---|---|---|---|
| Brazil nuts, dried, unblanched (170569) | 1 oz, about 6 kernels (28 g) | 543 mcg | 988% |
| Brazil nut, single kernel (170569) | 1 kernel (5 g) | 96 mcg | 174% |
| Tuna, yellowfin, cooked (172006) | 3 oz (85 g) | 92 mcg | 167% |
| Lobster, northern, cooked (174209) | 3 oz (85 g) | 62 mcg | 113% |
| Tuna, light, canned in water, drained (173709) | 3 oz (85 g) | 60 mcg | 109% |
| Clams, cooked (171975) | 3 oz (85 g) | 54 mcg | 99% |
| Halibut, cooked (174201) | 3 oz (85 g) | 47 mcg | 86% |
| Sardines, canned in oil, with bone (175139) | 3 oz (85 g) | 45 mcg | 81% |
| Shrimp, cooked (171971) | 3 oz (85 g) | 42 mcg | 76% |
| Salmon, Atlantic, wild, cooked (171998) | 3 oz (85 g) | 40 mcg | 72% |
| Pork loin chop, broiled (167827) | 3 oz (85 g) | 37 mcg | 67% |
| Oysters, eastern, wild, cooked (171980) | 3 oz (85 g) | 34 mcg | 61% |
| Pasta, enriched, cooked (169737) | 1 cup spaghetti (124 g) | 33 mcg | 60% |
| Beef liver, pan-fried (168627) | 3 oz (85 g) | 28 mcg | 51% |
| Beef bottom round, lean, roasted (170629) | 3 oz (85 g) | 27 mcg | 49% |
| Portabella mushrooms, grilled (169243) | 1 cup sliced (121 g) | 26 mcg | 48% |
| Turkey, meat only, roasted (171481) | 3 oz (85 g) | 26 mcg | 47% |
| Cod, Pacific, cooked (171990) | 3 oz (85 g) | 24 mcg | 43% |
| Sunflower seed kernels, dry roasted (170563) | 1 oz (28 g) | 22 mcg | 41% |
| Tofu, firm, calcium sulfate (172475) | 1/2 cup (126 g) | 22 mcg | 40% |
| Chicken, light meat, roasted (171466) | 3 oz (85 g) | 21 mcg | 38% |
| Cottage cheese, 1% milkfat (173417) | 1 cup (226 g) | 20 mcg | 37% |
| Egg, hard-boiled (173424) | 1 large (50 g) | 15 mcg | 28% |
| Oatmeal, cooked with water (173905) | 1 cup (234 g) | 13 mcg | 23% |
| Brown rice, cooked (169704) | 1 cup (202 g) | 12 mcg | 21% |
| Whole-wheat bread (172688) | 1 slice (32 g) | 8 mcg | 15% |
| Lentils, boiled (172421) | 1 cup (198 g) | 6 mcg | 10% |
Protein-rich foods dominate the list. ODS explains that selenium is bound to protein in foods, which is why seafood, meat and poultry are reliable selenium foods. Our high-protein food guide overlaps with many of these items.
Selenium rich foods by group
Seafood
Fish and shellfish fill most of the top rows. Sardines, shrimp, clams, crab, salmon, cod and oysters all reach the FDA’s 20% “high source” line per serving. For people watching mercury, the FDA and EPA fish advice places canned light tuna, salmon, cod, shrimp, clams and sardines in its lowest-mercury group, while yellowfin tuna and halibut are listed as “Good Choices.” Crustacean shellfish such as shrimp, crab and lobster are one of the nine major food allergens, according to FDA.
Meat, poultry and eggs
Pork, beef, turkey and chicken each supply a solid share of the DV in a 3-ounce serving, and one hard-boiled egg adds more than a quarter. ODS notes that animals keep fairly steady selenium levels in their tissues, so these foods vary less from region to region than plant foods. See our chicken breast nutrition and egg nutrition guides for the full nutrient picture.
Grains, dairy and plant foods
ODS lists breads, grains, meat, poultry, seafood and eggs as the major selenium sources in US diets. Enriched pasta, oatmeal, brown rice and whole-wheat bread contribute steadily because people eat them often. Among plant foods, sunflower seeds, tofu and mushrooms stand out, while lentils, most fruits and many vegetables supply little. Cottage cheese and other dairy foods add modest amounts.
Why plant selenium values vary
The selenium in a plant depends on the soil it grew in. ODS explains that the amount and form of selenium in the soil, soil pH and organic matter all affect how much a crop takes up, so the same grain or nut can differ widely by region. USDA numbers are averages of the samples tested. In North America this matters little, because people eat food grown in many places, and ODS reports that intakes there are well above the RDA even in low-selenium areas. ODS adds that people who follow vegetarian or vegan diets may have lower selenium intakes, and people who smoke tend to have lower selenium status.
The nut that tops the list
Brazil nuts are the richest food source of selenium by a wide margin. ODS notes that USDA reports an average of 544 micrograms per ounce but that other analyses vary widely, and it cites 68 to 91 micrograms per nut. ODS also states that Brazil nuts contain such high amounts that they could cause selenium toxicity if eaten regularly. Our Brazil nuts guide covers this in detail, and the selenium guide covers the mineral itself.
Too much selenium: what ODS says
Chronically high intake causes a condition called selenosis. According to ODS, early signs are a garlic odor on the breath and a metallic taste in the mouth, and the most common signs are hair loss and brittle or lost nails; rash, nausea, diarrhea, fatigue and irritability can also occur. The Tolerable Upper Intake Level for adults is 400 micrograms a day from food and supplements combined in the ODS table, a reference value rather than a goal, and the European Food Safety Authority set a lower adult limit of 255 micrograms a day in 2023.
Most selenosis reports involve supplements rather than ordinary meals. ODS describes a 2008 incident in which 201 people had severe reactions to a liquid dietary supplement that contained 200 times the selenium on its label. If you eat Brazil nuts often and also take a multivitamin or a selenium-containing product, add up the label amounts and ask a healthcare provider. People on kidney dialysis or with other medical conditions should ask their clinician about selenium rather than guessing. Copper is another trace mineral with a short list of rich foods; see our foods high in copper guide.
Frequently Asked Questions
What food is highest in selenium?
Brazil nuts, by far. In USDA data one ounce supplies nearly ten times the Daily Value, and NIH notes that values vary widely between batches.
Which fish has the most selenium?
In USDA data, yellowfin tuna is highest per 3-ounce serving among the fish listed here, followed by canned light tuna, halibut and sardines.
What are good vegetarian selenium foods?
Brazil nuts, sunflower seeds, tofu, mushrooms, eggs, cottage cheese, enriched pasta and whole grains. Plant values depend on the soil where the food was grown.
Do most people need to track selenium?
Most do not. NIH says most people in the US consume adequate amounts and that deficiency is very rare in the US and Canada.
What are the signs of too much selenium?
NIH lists garlic breath and a metallic taste as early signs, and hair loss and brittle nails as the most common ones. See a clinician if you notice them.
Is selenium listed on the Nutrition Facts label?
Only when selenium has been added to the food. For natural selenium content, check USDA FoodData Central.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Foods High in Copper: USDA Table, Sources and Facts, Selenium Benefits: What Trials Found, Food Sources and Toxicity, Brazil Nuts: Selenium per Nut, Nutrition Facts and the Upper Limit.