The Top 10 Foods High in Selenium
Key takeaways:
Selenium is an essential trace mineral that supports thyroid function and immune health.
Many animal proteins such as meat and seafood provide selenium. But some plant-based foods also contain it.
Brazil nuts are the richest food source of selenium. One single Brazil nut provides more than the daily requirement for selenium.
Selenium deficiency is rare in the U.S. since many foods contain selenium.
Table of contents
Selenium is an essential mineral in the diet. This means the body needs it but can’t make it on its own. It’s a trace mineral, which means you only need small amounts of it each day (but that doesn’t make it any less important).
Most of the foods high in selenium are animal proteins, but a few plant foods contain it too. Read on to see which foods can help you get the selenium your body needs.
1. Brazil nuts
Selenium: 544 mcg (998% Daily Value, or DV) per 1 oz (about 6 nuts)
Brazil nuts are very high in selenium. The Tolerable Upper Intake Level (UL) for selenium is 400 mcg per day. A 1 oz serving of Brazil nuts far exceeds that level. In fact, some packages of Brazil nuts display a warning to explain that daily intake of selenium above 400 mcg may lead to negative health effects (more on this below).
Good to know: A single Brazil nut has 91 mcg of selenium. This is almost double the recommended daily amount for adults (55 mcg). So it’s best to enjoy just a few Brazil nuts per day instead of eating them by the handful. This is especially true if you have other selenium-containing foods in your diet.
2. Oysters
Selenium: 130 mcg per 3 oz (238% DV)
Are Brazil nuts good for you? They’re highly nutritious and contain the essential mineral selenium. But Brazil nuts are so high in selenium that you shouldn't eat more than a few per day.
Should you take a selenium supplement? Most people get enough selenium in their diet and don’t need supplements.
How nutrition affects the thyroid: Foods that support thyroid health — such as fruits, veggies, whole grains, and lean protein — can help prevent vitamin deficiencies and lower inflammation.
Like many types of fish and seafood, oysters are a great source of selenium. Like all the other foods on this list, they’re high in protein. But they’re also a good source of iron and zinc. And oysters don’t accumulate as much mercury as some other types of fish and seafood do. For this reason, the FDA lists them as a “best choice” seafood that’s safe to eat 2 to 3 times per week. Available fresh or canned, oysters are a lovely addition to pasta.
3. Tuna
Selenium:
92 mcg per 3 oz (167% DV) for yellowfin tuna
56 mcg (102% DV) for albacore (white canned tuna)
40 mcg (72% DV) for bluefin tuna
Tuna is also an excellent source of niacin (vitamin B3), which helps to turn food into energy in your body. But all these types of tuna contain mercury, so the FDA lists them as a “good choice” (not a “best choice”). This means it’s fine to eat them about once a week.
4. Lobster
Selenium: 62 mcg per 3 oz (113% DV)
Lobster is very high in protein but low in fat, making it a popular choice. Still, lobster can be very expensive, depending on where you live. Try steaming lobster in the shell or enjoying a lobster roll — chopped lobster meat mixed with mayonnaise and served on a bun.
5. Tilapia
Selenium: 46 mcg per 3 oz (84% DV)
Tilapia is a popular white fish. Other white fish with similar amounts of selenium include:
Each of these fish has plenty of vitamin B12. And they’re relatively low in mercury. The FDA places tilapia in the “best choice” category and snapper and grouper in the “good choice” group. Enjoy these fish baked, grilled, or pan-seared with lemon and butter.
6. Mackerel
Selenium: 44 mcg per 3 oz (80% DV)
As an oily fish, mackerel contains omega-3 fatty acids, which help support heart health. Note that there are different kinds of mackerel. The FDA classifies Atlantic and Pacific chub mackerel as low in mercury (a “best choice”). But it classifies king mackerel as high in mercury (a “choice to avoid”).
You can buy mackerel fresh, frozen, or canned. Try grilling or pan-frying it. Or add canned mackerel to salads or pasta.
7. Pork tenderloin
Selenium: 41 mcg per 3 oz (74% DV)
Pork tenderloin is a leaner cut of pork with less fat than bacon, pork belly, or ribs. Try searing pork tenderloin in a hot pan to create a flavorful crust, then roast it in the oven.
8. Salmon
Selenium: 40 mcg per 3 oz (72% DV) for wild Atlantic salmon
All salmon contains selenium, but wild Atlantic salmon contains the most. It’s followed by two other kinds of salmon:
Coho salmon (39 mcg, or 71% DV)
Farmed Atlantic salmon (35 mcg, or 64% DV)
All three of these salmon types are low in mercury, but they’re high in beneficial omega-3 fats. You can enjoy salmon grilled, smoked, or raw (but make sure it’s sushi grade).
9. Turkey (dark meat)
Selenium: 27 mcg per 3 oz (49% DV)
Turkey and chicken both contain selenium, but turkey has slightly higher amounts. And dark meat turkey (from the leg or thigh) contains a bit more selenium than white meat turkey. Dark meat turkey is also high in zinc, which helps keep your immune system strong.
10. Tofu
Selenium: 15 mcg per 3 oz (27% DV)
Tofu is a plant-based protein that may be best known for its protein, calcium, and iron. Try cutting tofu into cubes, adding sauce, and baking it for a delicious main dish.
What about grains and vegetables?
Grains and vegetables aren’t among the top food sources of selenium. But they can contribute to your overall intake. Grains with the most selenium (per ½ cup cooked) include:
Vegetables with the most selenium (per ½ cup cooked) include:
What are the benefits of selenium?
Selenium is an essential nutrient. That means the body needs it but can only get it from food or supplements.
Selenium is necessary for:
Supporting fertility and reproduction in both females and males
Proper immune system function
Supporting thyroid function
Making DNA, the genetic information inside body cells
Plus, selenium is an antioxidant. This means it helps protect the body’s cells against damage that can increase your risk for chronic health conditions.
How much selenium per day do you need?
Adults need 55 mcg of selenium daily. People who are pregnant or nursing need 60 mcg to 70 mcg.
It’s always a good idea to speak with a healthcare professional if you’re wondering about your diet. They can help you figure out a nutrition plan that works for you and your needs.
What are the signs of selenium toxicity?
The UL for selenium is 400 mcg per day. This includes selenium from food or supplements. Getting more selenium than this can be toxic. Signs of selenium toxicity can include:
Nausea
Diarrhea
Fatigue
Bad breath or a garlicky or metallic taste in the mouth
Brittle hair or nails
Hair loss
Frequently asked questions
Selenium deficiency has been linked to a type of heart disease called Keshan disease. Its symptoms can include irregular heartbeat, shortness of breath, and heart failure. Selenium and iodine deficiency can also contribute to Kashin-Beck disease, a condition that causes bone and joint problems. But selenium deficiency is rare in the U.S. since so many foods contain it.
Selenium from food is usually well-absorbed by the body. But selenium is absorbed in the intestines. So conditions that damage the intestines — such as Crohn's disease and colitis — can make absorption more difficult.
Eating a diet of low-selenium foods can deplete the body of selenium over time. This may be more likely to happen on a vegan diet, since foods high in selenium mostly come from animal foods.
Choosing plant-based sources of selenium or taking selenium supplements may help. If you’re considering a selenium supplement, talk to a healthcare professional so they can help you choose the best one for you.
There’s conflicting evidence regarding selenium supplements to help manage thyroid conditions such as Hashimoto’s disease. Most studies suggest it doesn’t affect hormone levels or outcomes. Considering this and the dangers of taking too much selenium, it’s best to check with your healthcare team first.
The bottom line
Your body only needs selenium in small amounts. But this mineral plays a big role in your health. Selenium is important for thyroid function, your immune system, and fertility, among other things. Many animal-based protein sources — such as fish, poultry, and pork — can help you meet your daily needs. Vegans may be most at risk of falling short on selenium, but eating foods like tofu, pasta, and Brazil nuts can help you get enough.
Why trust our experts?
References
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MyFoodData. (n.d.). Brazil nuts.
MyFoodData. (n.d.). Broiled pork tenderloin.
MyFoodData. (n.d.). Canned white tuna (water packed).
MyFoodData. (n.d.). Cooked Atlantic mackerel.
MyFoodData. (n.d.). Cooked Atlantic salmon (farmed).
MyFoodData. (n.d.). Cooked bluefin tuna.
MyFoodData. (n.d.). Cooked coho salmon (wild caught).
MyFoodData. (n.d.). Cooked grouper (dry heat).
MyFoodData. (n.d.). Cooked lobster.
MyFoodData. (n.d.). Cooked Pacific oysters.
MyFoodData. (n.d.). Cooked shiitake mushrooms.
MyFoodData. (n.d.). Cooked snapper.
MyFoodData. (n.d.). Cooked tilapia.
MyFoodData. (n.d.). Cooked wild Atlantic salmon.
MyFoodData. (n.d.). Cooked yellowfin tuna.
MyFoodData. (n.d.). Couscous, cooked.
MyFoodData. (n.d.). Firm tofu.
MyFoodData. (n.d.). Grilled portobellos (exposed to sunlight).
MyFoodData. (n.d.). Roast turkey dark meat.
MyFoodData. (n.d.). Spaghetti (cooked, unenriched).
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