Nutrient guide
Foods high in selenium
Brazil nuts contain far more selenium per serving than any other food in the table below; tuna, shellfish, fish, meat and grains follow. Here is the EU reference value for adults and 15 common foods ranked by selenium per serving.
What is selenium?
Selenium is a trace mineral the body uses to make selenoproteins, which take part in thyroid hormone metabolism, in making DNA and in protecting cells from oxidative damage.
Seafood, meat, eggs and grains are the main sources. How much selenium a plant food contains depends on the soil it grew in, which is why values for Brazil nuts and grains vary widely between regions.
How much selenium do adults need per day?
| Reference | Amount per day |
|---|---|
| Selenium, adults (EU reference value on food labels) | 55 mcg |
Values for children and during pregnancy or breastfeeding are different; see the source.
Source: Regulation (EU) No 1169/2011, Annex XIII. Reference values differ between countries. For European values, see the EFSA DRV Finder. Further reading: NIH Office of Dietary Supplements fact sheet (English).
Selenium in common foods
| Food | Serving | Per serving (mcg) | Per 100 g (mcg) |
|---|---|---|---|
| Brazil nuts | 1 oz (28 g) | 543 | 1,917 |
| Yellowfin tuna (cooked) | 3 oz (85 g) | 92 | 108 |
| Mussels (cooked) | 3 oz (85 g) | 76 | 90 |
| Canned light tuna (in water) | 3 oz (85 g) | 60 | 71 |
| Clams (cooked) | 3 oz (85 g) | 54 | 64 |
| Halibut (cooked) | 3 oz (85 g) | 47 | 55 |
| Sardines canned in oil (with bones) | 3 oz (85 g) | 45 | 53 |
| Atlantic mackerel (cooked) | 3 oz (85 g) | 44 | 52 |
| Whole-wheat pasta (cooked) | 1 cup (117 g) | 42 | 36 |
| Alaska king crab (cooked) | 3 oz (85 g) | 34 | 40 |
| Oysters (cooked) | 3 oz (85 g) | 34 | 40 |
| Pasta, enriched (cooked) | 1 cup (124 g) | 33 | 26 |
| Beef liver (braised) | 3 oz (85 g) | 31 | 36 |
| Lean pork loin (roasted) | 3 oz (85 g) | 30 | 35 |
| Lean sirloin steak (broiled) | 3 oz (85 g) | 29 | 34 |
Ranked by amount per serving among 146 common foods, with at most 5 from any one food group so the list stays varied. Values are for the form named (raw, cooked or canned) and vary by variety, brand and preparation. Selenium in plant foods depends on the soil they grew in; Brazil nuts vary the most.
Food values: USDA FoodData Central (SR Legacy), public domain. FDC IDs, in table order: 170569, 172006, 174217, 173709, 171975, 174201, 175139, 175120, 168910, 174202, 171980, 169737, 168626, 168233, 173118.
How to see your own selenium intake
Track Macro is a calorie counter and macro tracker for iPhone that also records micronutrients. Log a meal with a photo, one line of text, a barcode scan or a search of Open Food Facts, then adjust any value before you save. Save your usual meals and log them again in one tap.
Selenium is one of around 30 nutrients recorded for each food you log in Track Macro. Open any entry to see its full breakdown.
The free All nutrients view shows all 30 nutrients against your own targets, today or as a 7-day average, with plain labels: below your target, on track, above your limit. Tap any nutrient to see your last 7 days against your target, plus the foods that supplied it. You can also see your gaps this week: the nutrients most often below your target.
Photos are estimated on our server. On iPhones with Apple Intelligence (iOS 26), typed meals are understood on your device first. Your diary stays on your iPhone, and the app is free to use on iOS 17 or later.
Download on theApp StoreQuestions
How much selenium do adults need per day?
On EU food labels, the reference value for selenium is 55 mcg a day for adults. Reference values differ between countries; the sources are listed under the table.
Which foods are highest in selenium?
Among the foods in the table, Brazil nuts (543 mcg), yellowfin tuna (92 mcg), and mussels (76 mcg) have the most per serving. Per 100 g, the most concentrated are Brazil nuts (1,917 mcg), yellowfin tuna (108 mcg), and mussels (90 mcg).
How can I track my selenium intake?
Log your meals in Track Macro. The free All nutrients view shows selenium against your own target, today or as a 7-day average. Tap it to see your last 7 days and the foods that supplied it.
General information, not medical advice. Food values vary by brand, variety and preparation. If you have a health condition or take medication, talk to a doctor or registered dietitian before changing your diet.