If you are trying to eat more Selenium, ranked lists are useful because the best options are often not the most obvious ones. The foods below are ordered by Selenium amount per 100g µg drawn from the foods in our database.
Remember: ranking by one nutrient is only one way to choose foods. Pairing matters too. Use the Selenium compound page to understand absorption, forms and interactions.
Nutrition facts per 100g
| Nutrient | Amount | Unit |
|---|---|---|
| Calories | 376 | kcal |
| Protein | 10 | g |
| Carbohydrate | 74.4 | g |
| Dietary Fibre | 2.62 | g |
| Sugars | 1.66 | g |
| Fat | 4.19 | g |
| Saturated Fat | 0.723 | g |
| Sodium | 0 | mg |
| Potassium | 214 | mg |
Source: USDA FoodData Central (FDC 2512379); sat-fat: FDC 169702, sugars: FDC 172023
Top 15 Selenium foods
- Millet — 23.1 µg per 100g (42% DV). Magnesium, manganese, phosphorus
- Pistachios — 23.1 µg per 100g (42% DV). Vitamin B6, potassium, magnesium
- Rainbow Trout — 23.6 µg per 100g (43% DV). Omega-3 (EPA & DHA), vitamin B12, vitamin D
- Couscous — 27.5 µg per 100g (50% DV). Selenium, plant protein, B vitamins
- Cheddar Cheese — 28.3 µg per 100g (51% DV). Calcium, protein, vitamin B12
- Oats — 28.9 µg per 100g (53% DV). Manganese, phosphorus, magnesium
- Eggs — 30.7 µg per 100g (56% DV). Choline, vitamin B12, vitamin D
- Cod — 33.1 µg per 100g (60% DV). Selenium, vitamin B12, iodine
- Wholewheat Pasta — 34.2 µg per 100g (62% DV). Fibre, plant protein, manganese
- Sesame Seeds — 34.4 µg per 100g (63% DV). Calcium, lignans, magnesium
- Mackerel — 44.1 µg per 100g (80% DV). Omega-3 (EPA & DHA), vitamin D, vitamin B12
- Mussels — 44.8 µg per 100g (81% DV). Vitamin B12, iron, selenium
- Sardines — 52.7 µg per 100g (96% DV). Omega-3, calcium (with bones), vitamin D
- Tuna (canned, light) — 70.6 µg per 100g (128% DV). Selenium, vitamin B12, niacin
- Flaxseed — 135.9 µg per 100g (247% DV). Thiamine, magnesium, lignans
How to actually eat more Selenium
A handful of additions usually move the needle more than a full diet reset. Selenium is best consumed from whole foods rather than supplements whenever possible. Try adding one new source each week, track how you feel, and build from there rather than forcing every meal to hit a target.
For broader context, see our Heart Health hub and the Selenium compound page.
Common questions
How much Selenium do I need a day? Needs differ by age, sex, life stage and health status. The figures here are not prescriptions; use them to compare foods, then apply your own context.
Are supplements better than food sources? Not automatically. Food provides co-factors such as fibre, fat and other micronutrients that help the body use Selenium effectively. Supplements are useful for filling confirmed gaps.