Foods high in Selenium
Trace mineral that supports thyroid hormone metabolism and antioxidant defence. Brazil nuts are the densest source.
About Selenium
Selenium is built into selenoproteins that protect cells from oxidative damage, regulate thyroid hormone metabolism, and support immune function and DNA synthesis.
Brazil nuts are by far the densest source, one or two a day meets the UK RI. Fish, eggs, poultry, and meat also contribute. Plant content varies dramatically with soil selenium levels, which are low across much of Europe.
UK adult RI: 55 µg/day. UK intakes have fallen since the move away from imported high-selenium North American wheat. Deficiency impairs immune function; excess from chronic over-supplementation causes hair loss and nail changes.
Foods high in selenium, sea lion, sea lion, brazil nuts, and more
Ranked by how much you get per calorie, so foods are not rewarded for simply being dry or concentrated. Values from USDA FoodData Central, McCance & Widdowson's CoFID, ANSES Ciqual, and other public nutrition databases. Amounts in UG.
Per calorie is the default here because it answers what to eat: ranked purely by amount, a list of the richest foods fills up with dried and concentrated things nobody eats a plateful of. Switch to per 100 grams above if concentration is what you are after.
- Sea lion, Steller, liver (Alaska Native) 505.84µg per 100 grams
- Sea lion, Steller, kidney (Alaska Native) 294.62µg per 100 grams
- Brazil nuts 290.9µg per 100 grams
- Nuts, brazilnuts, dried, unblanched 290.9µg per 100 grams
- Nut, brazil, raw/natural, unsalted 277.92µg per 100 grams
- Pork, fresh, variety meats and by-products, kidneys, cooked, braised 206.29µg per 100 grams
- Pork, fresh, variety meats and by-products, kidneys, raw 190µg per 100 grams
- Mangrove worm 178.67µg per 100 grams
- Kidney, pig, raw 174.42µg per 100 grams
- Kidney, ox, raw 170.45µg per 100 grams
- Kidney, lamb, raw 164.84µg per 100 grams
- Kidney, pig, stewed 163.4µg per 100 grams
Common questions about Selenium
- How much selenium do I need?
- UK adult RI: 55 µg/day. UK intakes have fallen over recent decades since the move away from imported high-selenium North American wheat.
- What foods are highest in selenium?
- Brazil nuts are by far the densest source, one or two a day meet the UK RI. Fish, eggs, poultry, and meat also contribute.
- Can you take too much selenium?
- Yes, chronic high intake can cause hair loss, brittle nails, and GI symptoms. Be cautious with Brazil nut consumption above a few per day.
- Why does selenium matter?
- It's built into selenoproteins that protect cells from oxidative damage, regulate thyroid hormone metabolism, and support immune function.