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10 Selenium Foods For Vegan Diet

What are common selenium foods for vegan diet? Couscous, sunflower seeds, shiitake mushrooms... Discover more in our interactive infographic.
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Selenium Foods (Vegan)

Brazilnuts / dried, unblanched

Brazilnuts
Selenium per 100g:
1917 mg
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 (Vegan)

Sunflower seed kernels / dry roasted

Sunflower seed kernels
Selenium per 100g:
79.3 mg
total
264% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
198% 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
264% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
198% 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 (Vegan)

Pasta / whole-wheat, cooked

Pasta
Selenium per 100g:
36.3 mg
total
121% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
91% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
66% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
66% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
66% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
66% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
66% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
121% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
91% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
66% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
66% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
66% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
66% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
66% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Selenium Foods (Vegan)

Couscous / cooked

Couscous
Selenium per 100g:
27.5 mg
total
92% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
69% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
50% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
50% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
50% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
50% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
50% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
92% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
69% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
50% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
50% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
50% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
50% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
50% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Selenium Foods (Vegan)

Mashed potato

Mashed potato
Selenium per 100g:
26.9 mg
total
90% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
67% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
49% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
49% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
49% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
49% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
49% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
90% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
67% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
49% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
49% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
49% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
49% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
49% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Selenium Foods (Vegan)

Flaxseed

Flaxseed
Selenium per 100g:
25.4 mg
total
85% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
64% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
46% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
46% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
46% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
46% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
46% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
85% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
64% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
46% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
46% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
46% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
46% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
46% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Selenium Foods (Vegan)

Shiitake mushrooms / cooked

Shiitake mushrooms
Selenium per 100g:
24.8 mg
total
83% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
62% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
45% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
45% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
45% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
45% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
45% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
83% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
62% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
45% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
45% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
45% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
45% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
45% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Selenium Foods (Vegan)

Portabella mushrooms / grilled

Portabella mushrooms
Selenium per 100g:
21.9 mg
total
73% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
55% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
40% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
40% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
40% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
40% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
40% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
73% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
55% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
40% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
40% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
40% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
40% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
40% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Selenium Foods (Vegan)

Garlic / raw

Garlic
Selenium per 100g:
14.2 mg
total
47% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
36% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
26% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
26% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
26% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
26% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
26% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
47% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
36% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
26% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
26% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
26% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
26% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
26% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Selenium Foods (Vegan)

Mushrooms, white / stir-fried

Mushrooms, white
Selenium per 100g:
13.9 mg
total
46% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
35% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
25% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
25% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
25% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
25% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
25% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
46% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
35% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
25% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
25% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
25% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
25% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
25% 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