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10 Yummy Foods Rich In Selenium

What foods are rich in selenium to prevent cell damage? Brazilnuts, swordfish, mussels... Find out more in our interactive infographic.
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Selenium Foods

Brazilnuts / dried, unblanched

Brazilnuts
Selenium per 100g:
1917 μg
total
6390% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
4793% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
3485% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
3485% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
3485% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
3485% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
3485% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
6390% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
4793% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
3485% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
3485% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
3485% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
3485% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
3485% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Selenium Foods

Chicken giblets / pan-fried

Chicken giblets
Selenium per 100g:
104.2 μg
total
347% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
261% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
189% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
189% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
189% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
189% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
189% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
347% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
261% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
189% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
189% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
189% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
189% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
189% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Selenium Foods

Cuttlefish / cooked, moist heat

Cuttlefish
Selenium per 100g:
89.6 μg
total
299% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
224% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
163% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
163% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
163% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
163% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
163% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
299% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
224% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
163% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
163% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
163% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
163% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
163% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Selenium Foods

Mussel, blue / cooked, moist heat

Mussel, blue
Selenium per 100g:
89.6 μg
total
299% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
224% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
163% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
163% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
163% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
163% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
163% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
299% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
224% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
163% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
163% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
163% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
163% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
163% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Selenium Foods

Octopus / cooked, moist heat

Octopus
Selenium per 100g:
89.6 μg
total
299% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
224% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
163% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
163% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
163% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
163% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
163% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
299% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
224% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
163% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
163% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
163% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
163% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
163% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Selenium Foods

Chicken liver / pan-fried

Chicken liver
Selenium per 100g:
88.2 μg
total
294% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
221% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
160% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
160% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
160% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
160% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
160% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
294% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
221% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
160% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
160% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
160% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
160% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
160% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Selenium Foods

Sunflower seed kernels / dry roasted

Sunflower seed kernels
Selenium per 100g:
79.4 μg
total
265% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
199% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
144% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
144% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
144% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
144% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
144% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
265% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
199% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
144% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
144% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
144% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
144% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
144% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Selenium Foods

Swordfish / cooked, dry heat

Swordfish
Selenium per 100g:
68.5 μg
total
228% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
171% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
125% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
125% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
125% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
125% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
125% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
228% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
171% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
125% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
125% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
125% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
125% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
125% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Selenium Foods

Fish, herring, Atlantic / pickled

Fish, herring, Atlantic
Selenium per 100g:
58.5 μg
total
195% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
146% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
106% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
106% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
106% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
106% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
106% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
195% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
146% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
106% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
106% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
106% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
106% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
106% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Selenium Foods

Egg, whole / fried

Egg, whole
Selenium per 100g:
33.1 μg
total
110% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
83% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
60% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
60% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
60% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
60% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
60% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
110% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
83% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
60% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
60% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
60% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
60% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
60% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
/

Recommended Dietary Allowance (RDA)

The average daily dietary nutrient intake level that is sufficient to meet the nutrient requirements of nearly all (97–98 percent) healthy individuals in a particular life stage and gender group.
Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press; 2006

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Choose age:

4 - 8 yrs
9 - 13 yrs
14 - 18 yrs
19 - 30 yrs
31 - 50 yrs
51 - 70 yrs
70+ yrs