Selenium: Daily Value and top food sources

Daily Value: 55 µg (FDA, adults and children 4+)

Ranked by how much Selenium a typical portion provides, rather than per 100 g. Lists built per 100 g fill up with dried herbs and fortified bars, and nobody eats 100 g of thyme. Portions are the primary household measure USDA records for each food. From the 1000 foods in Bioma Learn. 160 foods are excluded from this ranking: USDA records no household measure for them (we will not call 100 g a portion), or it reports a value so high for one portion that we treat it as a data error, or the food is a dry uncooked staple measured before cooking.

Top sources of Selenium, per typical portion

Share of the Daily Value (55 µg) in one portion. Full amounts in the table below.

Food	Portion	Amount	% DV
Rockfish, Pacific, mixed species, cooked	1 fillet (149 g)	113.5 µg	206%
Lobster, northern, cooked	1 cup (145 g)	106 µg	193%
Sunflower seed kernels, oil roasted	1 cup (135 g)	105.6 µg	192%
Sunflower seed kernels, dry roasted	1.0 cup (127 g)	102.1 µg	186%
Sunflower seed kernels from shell, dry roasted	1 cup (128 g)	101.5 µg	185%
Herring, Atlantic, pickled	1 cup (140 g)	81.9 µg	149%
Sardine, Atlantic, canned in oil, drained solids with bone	1 cup, drained (149 g)	78.5 µg	143%
Mussel, blue, cooked	3 oz (85 g)	76.2 µg	138%
Tuna, light, canned in water, drained solids	1.0 can drained solids (107 g)	72.5 µg	132%
Chicken, liver, all classes, cooked	3 oz (85 g)	70 µg	127%
Herring, Atlantic, cooked	1 fillet (143 g)	66.9 µg	122%
Pork, leg, whole, cooked	1 cup, diced (135 g)	61.2 µg	111%
Shrimp, mixed species, canned	1 cup (128 g)	60.8 µg	111%
Chicken, gizzard, all classes, cooked	1 cup chopped or dice (145 g)	59.6 µg	108%
Mackerel, salted	1 piece (5-1/2" x 1-1/2" x 1/2") (80 g)	58.7 µg	107%
Crab, blue, canned	1 cup (135 g)	57.9 µg	105%
Chicken, broiler or fryers, breast, skinless, cooked	1.0 piece (174 g)	55.5 µg	101%
Pork, cured, bacon, cooked	3 oz (85 g)	52.7 µg	96%
Sesame seed kernels, dried	1 cup (150 g)	51.6 µg	94%
Chicken, giblets, cooked, simmered	3 oz (85 g)	50.7 µg	92%
Crab, blue, cooked	1 cup, flaked and pieces (118 g)	50.6 µg	92%
Sesame seeds, whole, dried	1 cup (144 g)	49.5 µg	90%
Haddock, cooked	1 fillet (150 g)	47.5 µg	86%
Tilapia, cooked	1 fillet (87 g)	47.3 µg	86%
Halibut, Atlantic and Pacific, cooked	3 oz (85 g)	47.1 µg	86%

What Selenium does, how much you need, and what the evidence shows: Selenium: a deficiency that kills and a supplement that does not help →

Related on Bioma

Pages that use this data.

Which foods are highest in selenium? — question
How much selenium do you need per day? — question
What are the signs of selenium deficiency? — question