Foods highest in selenium
Pro Research Analysisby 
Searched over 200M research papers
Foods Highest in Selenium: A Comprehensive Review
Brazil Nuts: The Selenium Powerhouse
Brazil nuts are consistently identified as the richest source of selenium across various studies. In Brazil, the selenium content in Brazil nuts averages 58.1 µg/g1. Similarly, in the UK, Brazil nuts contain about 254 µg/100 g2. The selenium concentration in Brazil nuts from the Amazon region of Brazil can vary significantly, with a median of 13.9 µg/g and a range from 0.4 to 158.4 µg/g10. This makes Brazil nuts the most potent natural source of selenium.
Seafood and Fish: High Selenium Content
Seafood and fish are also notable for their high selenium content. In the UK, crab meat contains 84 µg/100 g of selenium2. Australian fish have selenium levels ranging from 12.0 to 63.2 µg/100 g3. Thai seafood and fish show high selenium levels as well, with an average of 45.0 µg/100 g6. In Argentina, fish selenium content ranges from 94 to 314 µg/kg, with canned tuna showing particularly high levels at 272-282 µg/kg7.
Meats and Poultry: Significant Selenium Sources
Meats and poultry are significant sources of selenium. In the UK, kidney meat contains 146 µg/100 g of selenium2. Australian meats have selenium levels between 4.75 and 37.9 µg/100 g3. In Thailand, meat and poultry have moderate selenium levels, averaging 18.2 µg/100 g6. Argentinean beef and chicken show selenium concentrations ranging from 42 to 205 µg/kg7. In the Slovak Republic, chicken meat and eggs are particularly high in selenium due to selenium-enriched feeds5.
Eggs: A Reliable Selenium Source
Eggs are another reliable source of selenium. In Australia, eggs contain between 9.00 and 41.4 µg/100 g of selenium3. Thai eggs have an average selenium content of 40.2 µg/100 g6. In Argentina, eggs show selenium levels ranging from 134 to 217 µg/kg7. Similarly, in the Slovak Republic, eggs are a significant source of selenium5.
Pulses and Cereals: Moderate Selenium Levels
Pulses and cereals also contribute to selenium intake, though at moderate levels. In a study evaluating plant foods, pulses were found to have selenium levels ranging from 48.7 to 92.5 µg/100 g4. Australian cereals contain selenium levels between 1.00 and 20.3 µg/100 g3. Thai cereals have lower selenium concentrations, averaging 5.0 µg/100 g6.
Dairy Products: Lower Selenium Content
Dairy products generally have lower selenium content. In Australia, dairy products contain selenium levels between 2.00 and 7.89 µg/100 g3. Thai cow's milk has a selenium concentration of 6.4 µg/100 g6. In the Slovak Republic, milk and milk products have lower selenium levels compared to other foodstuffs5.
Fruits and Vegetables: Minimal Selenium
Fruits and vegetables typically have minimal selenium content. In Brazil, most fruits and vegetables present low levels of selenium1. Australian fruits and vegetables contain trace amounts to 3.27 µg/100 g3. Thai fruits and vegetables have selenium levels of 1.2 µg/100 g and 0.6 µg/100 g, respectively6. Similarly, in the Slovak Republic, fruits and vegetables have the lowest selenium levels among the food groups studied5.
Conclusion
Brazil nuts stand out as the highest natural source of selenium, followed by seafood, fish, meats, and eggs. Pulses and cereals provide moderate amounts, while dairy products, fruits, and vegetables generally contain lower levels of selenium. Understanding the selenium content in various foods can help in planning a diet that meets the recommended selenium intake for optimal health.
Sources and full results
Most relevant research papers on this topic
Selenium content of Brazilian foods: A review of the literature values
Brazil nuts, Brazil nut milk, fish, meat, and eggs are the highest selenium-rich foods in Brazil, while most fruits and vegetables have low selenium levels.
Systematic ReviewSelenium Content of a Range of UK Foods
The highest selenium concentrations in UK foods are found in brazil nuts, kidney, and crab meat, with most vegetables and dairy products below 2 g/100 g fresh weight.
Highly CitedSelenium Content of Australian Foods: A Review of Literature Values
Australian foods have high selenium levels in fish, meats, and eggs, with geographical variation, and can serve as an interim measure for selenium intake in epidemiological studies of diet-disease relationships.
Literature ReviewHighly CitedEvaluation of the selenium and chromium content of plant foods
Dried fruits have the highest chromium content and pulses the highest selenium content in plant foods, with dried fruits being the highest chromium-rich food.
The selenium content of selected food from the Slovak Republic
The highest selenium content in Slovakian food is found in chicken meat, eggs, and fish, while the lowest levels are found in fruit and vegetables.
Selenium content of Thai foods
Thai foods have varying selenium content, with high levels in seafood, fish, and eggs, moderate levels in meat, poultry, and pulses, and low levels in cow's milk, cereals, and vegetables and fruits.
Highly CitedDetermination of selenium in selected food samples from Argentina and estimation of their contribution to the Se dietary intake.
The optimized FI-HGAAS method accurately determines selenium concentrations in high consumption foods, suggesting a deficient selenium intake in Argentina.
Selenium content in selected foods from the Greek market and estimation of the daily intake.
The average daily dietary intake of selenium from Greek foods is 39.3 microg per capita, with sesame seeds, fish, legumes, eggs, bread, meat, cheese, yoghurt, nuts, milk, vegetables, and fruits being the highest selenium-rich foods.
Highly CitedSelenium content in selected Slovenian foodstuffs and estimated daily intakes of selenium
Slovenian military soldiers consume an average of 87 g of selenium daily, with higher selenium content in protein-rich foods like fish, meat, and eggs.
Highly CitedElevated levels of selenium in the typical diet of Amazonian riverside populations.
In the Lower Tapajós region of the Brazilian Amazon, selenium intake is elevated in the diet, with Brazil nuts, chicken, game meat, eggs, and beef contributing significantly to blood se levels, potentially counteracting mercury toxicity.
Observational StudyHighly Cited