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 content in µg per 100 g, 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.
Flaxseed — the top-ranked source
| Total Fat | 37.3 g |
|---|---|
| Saturated Fat | 3.28 g |
| Sodium | 36.7 mg |
| Potassium | 793 mg |
| Total Carbohydrate | 34.4 g |
| Dietary Fiber | 23.1 g |
| Total Sugars | 1.6 g |
| Protein | 18 g |
Top 15 Selenium foods
- Flaxseed — 135.9 µg per 100g (247% DV). Thiamine, magnesium, lignans
- Tuna (canned, light) — 70.6 µg per 100g (128% DV). Selenium, vitamin B12, niacin
- Wholewheat Pasta — 69.4 µg per 100g (126% DV). Fibre, plant protein, manganese
- Sardines — 52.7 µg per 100g (96% DV). Omega-3, calcium (with bones), vitamin D
- Mussels — 44.8 µg per 100g (81% DV). Vitamin B12, iron, selenium
- Mackerel — 44.1 µg per 100g (80% DV). Omega-3 (EPA & DHA), vitamin D, vitamin B12
- Sesame Seeds — 34.4 µg per 100g (63% DV). Calcium, lignans, magnesium
- Cod — 33.1 µg per 100g (60% DV). Selenium, vitamin B12, iodine
- Eggs — 30.7 µg per 100g (56% DV). Choline, vitamin B12, vitamin D
- Oats — 28.9 µg per 100g (53% DV). Manganese, phosphorus, magnesium
- Cheddar Cheese — 28.3 µg per 100g (51% DV). Calcium, protein, vitamin B12
- Couscous — 27.5 µg per 100g (50% DV). Selenium, plant protein, B vitamins
- Rainbow Trout — 23.6 µg per 100g (43% DV). Omega-3 (EPA & DHA), vitamin B12, vitamin D
- Pistachios — 23.1 µg per 100g (42% DV). Vitamin B6, potassium, magnesium
- Millet — 23.1 µg per 100g (42% DV). Magnesium, manganese, phosphorus
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 Immune Support 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.
