Mineralsµg

Foods Rich in Selenium

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

IFCT · INDB · USDA · CoFID · Ciqual · AFCD

✓ Key Benefits

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

Deficiency Signs

Thyroid dysfunction
Weakened immunity
Keshan disease (cardiomyopathy)

Daily Requirement (RDA)

µg/day

Adult Male

µg/day

Adult Female

µg/day

Child (4–9 yrs)

Source: ICMR 2020

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	Nuts, brazilnuts, dried, unblanched	1920	>999%	USDA
2	Nut, brazil, raw or blanched, unsalted	1917	>999%	AFCD
3	Sea lion, Steller, liver (Alaska Native)	693	>999%	USDA
4	Sea belt (Saccharina latissima), dried or dehydrated	521	>999%	Ciqual
5	Nuts, mixed nuts, oil roasted, without peanuts, with salt added	422	>999%	USDA
6	Raw anglerfish (lophius budegassa)	414	>999%	Ciqual
7	Raw roundnose grenadier	356	890%	Ciqual
8	Pork, fresh, variety meats and by-products, kidneys, cooked, braised	312	780%	USDA
9	Tuna, plain, canned, drained	305	763%	Ciqual
10	Nuts, brazilnuts, raw	280	700%	USDA FDN
11	Sea lion, Steller, kidney (Alaska Native)	274	685%	USDA
12	Kidney, pig, fried	270	675%	CoFID
13	Brazil nuts, kernel only	254	635%	CoFID
14	Kidney, pig, stewed	250	625%	CoFID
15	Crab, brown meat, purchased cooked	225	563%	CoFID
16	Lamb, variety meats and by-products, kidneys, cooked, braised	219	548%	USDA
17	Kidney, ox, stewed	210	525%	CoFID
18	Kidney, lamb, fried in corn oil	209	523%	CoFID
19	Spices, mustard seed, ground	208	520%	USDA
20	Kidneys pork	206	515%	IFCT
21	Smelt, dried (Alaska Native)	194	485%	USDA
22	Egg, white, dried, stabilized, glucose reduced	192	480%	USDA
23	Pork, fresh, variety meats and by-products, kidneys, raw	190	475%	USDA
24	Raw albacore	188	470%	Ciqual
25	Kidney, pork, raw	182	455%	Ciqual
26	Dried shrimps	170	425%	CoFID
27	Beef, variety meats and by-products, kidneys, cooked, simmered	168	420%	USDA
28	Raw mullet	168	420%	Ciqual
29	Egg, whole, dried	165	413%	USDA
30	Prawns, standard, dried	163	408%	CoFID

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.