Mineralsµg

Foods Rich in Selenium

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

IFCT 2017 (India) + INDB + USDA FoodData Central

✓ 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	Brazilnuts nuts	1920	>999%	USDA
2	Steller sea lion	693	>999%	USDA
3	Mixed nuts nuts	422	>999%	USDA
4	Pork	312	780%	USDA
5	Steller sea lion	274	685%	USDA
6	Variety meats and by-products lamb	219	548%	USDA
7	Mustard seed spices	208	520%	USDA
8	Kidneys pork	206	515%	IFCT
9	Dried (alaska native) smelt	194	485%	USDA
10	White egg	192	480%	USDA
11	Pork	190	475%	USDA
12	Variety meats and by-products beef	168	420%	USDA
13	Whole egg	165	413%	USDA
14	Oyster mollusks	154	385%	USDA
15	Gray niger seeds Kala til	154	384%	IFCT
16	Cod fish	148	370%	USDA
17	Young hen turkey	144	360%	USDA
18	Kidneys goat	142	355%	IFCT
19	Variety meats and by-products beef	141	353%	USDA
20	Yolk egg	139	348%	USDA
21	Mixed nuts nuts	139	348%	USDA
22	Kidneys beef	135	338%	IFCT
23	Powder egg substitute	128	320%	USDA
24	Kidneys sheep	127	318%	IFCT
25	Variety meats and by-products lamb	127	318%	USDA
26	White egg	125	313%	USDA
27	White egg	125	313%	USDA
28	Quaker cereals ready-to-eat	123	308%	USDA
29	Wheat cereals ready-to-eat	123	308%	USDA
30	Steller sea lion	122	305%	USDA

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.