Plant foods are the major dietary sources of selenium in most countries throughout the world. The content of selenium in food depends on the selenium content of the soil where plants are grown or animals are raised. For example, researchers know that soils in the high plains of northern Nebraska and the Dakotas have very high levels of selenium. People living in those regions generally have the highest selenium intakes in the United States (U.S.).¹ In the U.S., food distribution patterns across the country help prevent people living in low-selenium geographic areas from having low dietary selenium intakes. Soils in some parts of China and Russia have very low amounts of selenium. Selenium deficiency is often reported in those regions because most food in those areas is grown and eaten locally.

Selenium also can be found in some meats and seafood. Animals that eat grains or plants that were grown in selenium-rich soil have higher levels of selenium in their muscle. In the U.S., meats and bread are common sources of dietary selenium.^2 3 Some nuts are also sources of selenium.

Selenium content of foods can vary. For example, Brazil nuts may contain as much as 544 micrograms of selenium per ounce. They also may contain far less selenium. It is wise to eat Brazil nuts only occasionally because of their unusually high intake of selenium. Selected food sources of selenium are provided in Table 1.⁴

Table 1: Selected Food Sources of Selenium⁵

Food	Micrograms (μg)	Percent DV*
Brazil nuts, dried, unblanched, 1 ounce	544	780
Tuna, light, canned in oil, drained, 3 ounces	63	95
Beef, cooked, 3½ ounces	35	50
Spaghetti w/ meat sauce, frozen entrée, 1 serving	34	50
Cod, cooked, 3 ounces	32	45
Turkey, light meat, roasted, 3½ ounces	32	45
Beef chuck roast, lean only, roasted, 3 ounces	23	35
Chicken Breast, meat only, roasted, 3½ ounces	20	30
Noodles, enriched, boiled, 1/2 cup	17	25
Macaroni, elbow, enriched, boiled, 1/2 cup	15	20
Egg, whole, 1 medium	14	20
Cottage cheese, low fat 2%, 1/2 cup	12	15
Oatmeal, instant, fortified, cooked, 1 cup	12	15
Rice, white, enriched, long grain, cooked, 1/2 cup	12	15
Rice, brown, long-grained, cooked, 1/2 cup	10	15
Bread, whole wheat, commercially prepared, 1 slice	10	15
Walnuts, black, dried, 1 ounce	5	8
Bread, white, commercially prepared, 1 slice	4	6
Cheddar cheese, 1 ounce	4	6
*DV = Daily Value. DVs are reference numbers developed by the Food and Drug Administration (FDA) to help consumers determine if a food contains a lot or a little of a specific nutrient. The DV for selenium is 70 micrograms (ug). Most food labels do not list a food's selenium content. The percent DV (%DV) listed on the table indicates the percentage of the DV provided in one serving. A food providing 5% of the DV or less is a low source while a food that provides 10-19% of the DV is a good source. A food that provides 20% or more of the DV is high in that nutrient. It is important to remember that foods that provide lower percentages of the DV also contribute to a healthful diet. For foods not listed in this table, please refer to the U.S. Department of Agriculture's Nutrient Database Web site.

Related Links: What is selenium? | What foods provide selenium? | How much selenium do I need? | What happens if I do not get enough selenium? | Do I need extra selenium? | Can selenium be harmful? | What are some of the current issues and controversies about selenium? |

Disclaimer
Reasonable care has been taken in preparing this document and the information provided herein is believed to be accurate. However, this information is not intended to constitute an "authoritative statement" under Food and Drug Administration rules and regulations.

About Source: ODS

The mission of the Office of Dietary Supplements (ODS) is to strengthen knowledge and understanding of dietary supplements by evaluating scientific information, stimulating and supporting research, disseminating research results, and educating the public to foster an enhanced quality of life and health for the U.S. population.

General Safety Advisory

Health professionals and consumers need credible information to make thoughtful decisions about eating a healthful diet and using vitamin and mineral supplements. These Fact Sheets provide responsible information about the role of vitamins and minerals in health and disease. Each Fact Sheet in this series received extensive review by recognized experts from the academic and research communities.

The information is not intended to be a substitute for professional medical advice. It is important to seek the advice of a physician about any medical condition or symptom. It is also important to seek the advice of a physician, registered dietitian, pharmacist, or other qualified health professional about the appropriateness of taking dietary supplements and their potential interactions with medications.

 Email This Page  Print This Page

Footnotes

1. Longnecker MP, Taylor PR, Levander OA, Howe M, Veillon C, McAdam PA, Patterson KY, Holden JM, Stampfer MJ, Morris JS, Willett WC. Selenium in diet, blood, and toenails in relation to human health in a seleniferous area. Am J Clin Nutr 1991;53:1288-94. PubMed abstract [↩]
2. Pennington JA and Schoen SA. Contributions of food groups to estimated intakes of nutritional elements: Results from the FDA total diet studies, 1982-91. Int J Vitam Nutr Res 1996;66:342-9. PubMed abstract [↩]
3. Pennington JA and Young BE. Total diet study nutritional elements. J Am Diet Assoc 1991;91:179-83. PubMed abstract [↩]
4. U.S. Department of Agriculture, Agricultural Research Service. 2003. USDA National Nutrient Database for Standard Reference, Release 16. Nutrient Data Laboratory Home Page [↩]
5. U.S. Department of Agriculture, Agricultural Research Service. 2003. USDA National Nutrient Database for Standard Reference, Release 16. Nutrient Data Laboratory Home Page. [↩]