About this page: Data is drawn from Nutriofia's structured database of published sources (CoFID, USDA, and published analytical literature). The coverage bar shows what percentage of our 1136 foods have been measured for Selenium. This is a research tool — nothing here constitutes medical advice.

About Selenium

Micronutrient

Selenium is a trace mineral incorporated into selenoproteins that play critical roles in antioxidant defence (including glutathione peroxidase), thyroid hormone metabolism, DNA synthesis, and immune function. The selenium content of plant foods depends heavily on soil selenium levels — UK soils are low in selenium, making dietary intake a genuine concern. Brazil nuts are extraordinary — one or two nuts per day typically meet the entire daily requirement (55 µg).

⚠️ Too little

Keshan disease (a cardiomyopathy, first described in selenium-deficient regions of China) and Kashin-Beck disease (joint degeneration). Subclinical deficiency impairs thyroid function, reduces antioxidant capacity, and weakens immune response. Common in the UK given low soil levels.

🚫 Too much

Selenium has one of the narrowest margins between adequate and toxic intakes of any mineral. Selenosis (excess) causes hair and nail loss, garlic breath, GI upset, and peripheral neuropathy. The tolerable upper limit is 400 µg/day for adults — easily exceeded by overconsumption of Brazil nuts.

Sources: NHS · NIH ODS

Daily Reference Intake

EU NRV (adults)
55 µg
Nutrient Reference Value
per European Regulation 1169/2011
Best plant source (per 100g)
280.4 µg
Nuts, brazilnuts, raw
= 510% of daily NRV
Unit
µg
Measurement unit
used in our database

Foods Containing Selenium

485 foods with recorded data, ranked highest first. Showing 201–300 of 485. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Pastichio 5 µg 9%
★ Tortilla chips fried in sunflower oil 5 µg 9%
★ Flan, spinach, homemade 5 µg 9%
4 Rice, white, Italian Arborio risotto, raw 5 µg 9%
5 Muesli, Swiss style, unfortified 5 µg 9%
6 Beans, mung, whole, dried, boiled in unsalted water 5 µg 9%
7 Bean loaf, mixed beans, homemade 5 µg 9%
8 Thyme, dried, ground 5 µg 9%
9 Rosemary, dried 5 µg 9%
10 Cannellini Beans 5 µg 9%
11 Beans, soya, dried, boiled in unsalted water 5 µg 9%
12 Oregano, dried, ground 5 µg 9%
13 Pepper, black 5 µg 9%
14 Mushroom, pioppini 4.12 µg 7%
15 Almonds (raw) 4 µg 7%
16 Dark chocolate (70%+ cocoa) 4 µg 7%
17 Beans, haricot, whole, dried, boiled in unsalted water 4 µg 7%
18 Flan, cheese, onion and potato, homemade 4 µg 7%
19 Curry, vegetable, retail, with rice 4 µg 7%
20 Sushi, vegetable 4 µg 7%
21 Rice, pilau, plain, homemade 4 µg 7%
22 Chapatis, made with fat, retail 4 µg 7%
23 Hummus, commercial 4 µg 7%
24 Cheese, goat's, hard 4 µg 7%
25 Bread rolls, brown, crusty 4 µg 7%
26 Rice, brown, wholegrain, boiled in unsalted water 4 µg 7%
27 Pepper, cayenne, ground 4 µg 7%
28 Peanuts, roasted and salted 4 µg 7%
29 Bread rolls, malted wheat 4 µg 7%
30 Chocolate covered wafer biscuit 4 µg 7%
31 Rice, red, raw 4 µg 7%
32 Paratha, homemade 4 µg 7%
33 Chapatis, made without fat 4 µg 7%
34 Bread, brown, average 4 µg 7%
35 Bread rolls, white, crusty 4 µg 7%
36 Nut roast, homemade 4 µg 7%
37 Flan, cheese, onion and potato, wholemeal, homemade 4 µg 7%
38 Flour, gram 4 µg 7%
39 Pilaf, rice with spinach, homemade 4 µg 7%
40 Flour, chapati, white 4 µg 7%
41 Mushroom, maitake 3.27 µg 6%
42 Rolled Oats 3 µg 5%
43 Couscous, plain, cooked 3 µg 5%
44 Pistachio nuts, kernel only, roasted and salted, weighed with shells 3 µg 5%
45 Marrowfat Peas (Dry) 3 µg 5%
46 Tortilla, wheat, soft 3 µg 5%
47 Bulgur Wheat 3 µg 5%
48 Wild Rice (Canoe Wild Rice) 3 µg 5%
49 Tomatoes, stuffed with rice 3 µg 5%
50 Peanuts, dry roasted, unsalted 3 µg 5%
51 Beans, haricot, canned, re-heated, drained 3 µg 5%
52 Pakora/bhajia, spinach, fried in vegetable oil, homemade 3 µg 5%
53 Apricots, dried, stewed with sugar 3 µg 5%
54 Peanuts, kernel only, plain, unsalted 3 µg 5%
55 Prunes, flesh and skin 3 µg 5%
56 Prunes, flesh and skin, weighed with stones 3 µg 5%
57 Rice, wild, raw 3 µg 5%
58 Sev/ganthia, homemade 3 µg 5%
59 Baked beans, canned in tomato sauce, reduced sugar, reduced salt 3 µg 5%
60 Baked beans, canned in tomato sauce 3 µg 5%
61 Dates, dried, flesh and skin 3 µg 5%
62 Porridge oats, unfortified 3 µg 5%
63 Potato chips, fine cut, frozen, fried in corn oil 3 µg 5%
64 Beans, blackeye, whole, dried, boiled in unsalted water 3 µg 5%
65 Peanut butter, smooth 3 µg 5%
66 Aubergine, stuffed with rice 3 µg 5%
67 Beans, butter, canned, re-heated, drained 3 µg 5%
68 Plantain, ripe, fried in rapeseed oil 3 µg 5%
69 Peas, dried, raw 3 µg 5%
70 Cinnamon, ground 3 µg 5%
71 Pepper, white 3 µg 5%
72 Beans, butter, dried, boiled in unsalted water 3 µg 5%
73 Flour, gari (cassava flour) 3 µg 5%
74 Flour, wheat, white, self raising 3 µg 5%
75 Apricots, dried, stewed without sugar 3 µg 5%
76 Sweetcorn, dried 3 µg 5%
77 Flour, wheat, white, plain, soft 3 µg 5%
78 Potato chips, fine cut, frozen, fried in blended vegetable oil 3 µg 5%
79 Wheat, bulgur, raw 3 µg 5%
80 Walnuts (raw) 3 µg 5%
81 Rice, white, pudding, raw 3 µg 5%
82 Yoghurt, Greek-style, plain 2.2 µg 4%
83 Peaches, yellow, raw 2.1 µg 4%
84 Flan, vegetable, homemade 2 µg 4%
85 Flan, lentil and tomato, homemade 2 µg 4%
86 Pasty, vegetable, homemade 2 µg 4%
87 Chickpeas (Dry) 2 µg 4%
88 Curly kale, raw 2 µg 4%
89 Cauliflower cheese, made with semi-skimmed milk, homemade 2 µg 4%
90 Curry, vegetable, ready meal, without rice, cooked 2 µg 4%
91 Beans, chick peas, Kabuli, split, dried, raw 2 µg 4%
92 Flan, lentil and tomato, wholemeal, homemade 2 µg 4%
93 Flour, rye 2 µg 4%
94 Cabbage, red, raw 2 µg 4%
95 Broccoli in cheese sauce, made with semi-skimmed milk, homemade 2 µg 4%
96 Dill, fresh 2 µg 4%
97 Beans, edamame, frozen, boiled in unsalted water 2 µg 4%
98 Cauliflower cheese, made with skimmed milk, homemade 2 µg 4%
99 Flan, vegetable, wholemeal, homemade 2 µg 4%
100 Curly kale, boiled in unsalted water 2 µg 4%

* Values are per 100g fresh weight. % NRV = percentage of EU Nutrient Reference Value. Bar shows relative level compared to the highest value across all foods in the database.

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Data sources: Standard nutrients: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID), Public Health England. EU Nutrient Reference Values: Regulation (EU) No 1169/2011 (Annex XIII). All values per 100g fresh weight unless stated. Nothing here constitutes medical advice. Nutriofia database · Argarth Collective Ltd · Company No. 16864945.