Mineralsµg

Foods Rich in Selenium

Trace mineral with powerful antioxidant properties. Supports thyroid function, immune defense, and reproductive health.

IFCT 2017 (India) + INDB + USDA FoodData Central

✓ Key Benefits

Protects against oxidative damage
Supports thyroid function
Boosts immune system
May reduce cancer risk

Top 30 Foods Rich in Selenium

Ranked by µg per 100g edible portion. Filter by food origin or dietary preference.

#	Food	µg/100g	% DV	DB
1	Brazilnuts nuts	1920	>999%	USDA
2	Steller sea lion	693	>999%	USDA
3	Mixed nuts nuts	422	>999%	USDA
4	Pork	312	780%	USDA
5	Steller sea lion	274	685%	USDA
6	Variety meats and by-products lamb	219	548%	USDA
7	Mustard seed spices	208	520%	USDA
8	Kidneys pork	206	515%	IFCT
9	Dried (alaska native) smelt	194	485%	USDA
10	White egg	192	480%	USDA
11	Pork	190	475%	USDA
12	Variety meats and by-products beef	168	420%	USDA
13	Whole egg	165	413%	USDA
14	Oyster mollusks	154	385%	USDA
15	Gray niger seeds Kala til	154	384%	IFCT
16	Cod fish	148	370%	USDA
17	Young hen turkey	144	360%	USDA
18	Kidneys goat	142	355%	IFCT
19	Variety meats and by-products beef	141	353%	USDA
20	Yolk egg	139	348%	USDA
21	Mixed nuts nuts	139	348%	USDA
22	Kidneys beef	135	338%	IFCT
23	Powder egg substitute	128	320%	USDA
24	Variety meats and by-products lamb	127	318%	USDA
25	Kidneys sheep	127	318%	IFCT
26	White egg	125	313%	USDA
27	White egg	125	313%	USDA
28	Wheat cereals ready-to-eat	123	308%	USDA
29	Quaker cereals ready-to-eat	123	308%	USDA
30	Steller sea lion	122	305%	USDA

IFCT 2017 · INDB · USDA FoodData Central · per 100g edible portion% DV based on ICMR 2020 RDA

Frequently Asked Questions

How much Selenium do I need daily?▼

The recommended daily allowance (RDA) for Selenium is 40µg/day for adult men and 40µg/day for adult women, based on ICMR 2020 guidelines for India.

What does Selenium do for the body?▼

Protects against oxidative damage. Supports thyroid function. Boosts immune system. May reduce cancer risk.

What happens if I don't get enough Selenium?▼

Selenium deficiency can lead to: Thyroid dysfunction, Weakened immunity, Keshan disease (cardiomyopathy). Adequate intake through diet or supplementation is recommended.

Foods Rich in Selenium

✓ Key Benefits

Deficiency Signs

Daily Requirement (RDA)

Top 30 Foods Rich in Selenium

Frequently Asked Questions