Selenium
mineral Unit: mcg
Selenium is incorporated into approximately 25 selenoproteins, including glutathione peroxidases (antioxidant enzymes) and deiodinases that regulate thyroid hormone metabolism. The RDA for adults is 55 mcg per day. Brazil nuts are by far the richest source — a single nut typically provides the full daily requirement. Both deficiency (Keshan disease) and chronic excess (selenosis) can be harmful.
Reference Daily Intake · per 100g
USDA/NIH DRI · National Academies
Top 20 Foods by Selenium
See all 6571 foods →Reference Daily Intake
55 mcg
= 100% RDA
| # | Food | per 100g | % RDA |
|---|---|---|---|
| 1 | Dried Brazil Nuts | 1917.0 mcg | 3485% |
| 2 | Steller Sea Lion Liver | 693.0 mcg | 1260% |
| 3 | Oil Roasted Mixed Nuts without Peanuts with Salt | 421.5 mcg | 766% |
| 4 | Braised Pork Kidneys | 311.5 mcg | 566% |
| 5 | Raw Brazil Nuts | 280.4 mcg | 510% |
| 6 | Steller Sea Lion Kidney | 274.0 mcg | 498% |
| 7 | Braised Lamb Kidneys | 218.8 mcg | 398% |
| 8 | Ground Mustard Seed | 208.1 mcg | 378% |
| 9 | Dried Smelt | 194.0 mcg | 353% |
| 10 | Dried Egg White, Glucose Reduced | 192.0 mcg | 349% |
| 11 | Raw Pork Kidney | 190.0 mcg | 345% |
| 12 | Simmered Beef Kidneys | 168.0 mcg | 305% |
| 13 | Dried Whole Egg | 164.7 mcg | 299% |
| 14 | Cooked Pacific Oyster | 154.0 mcg | 280% |
| 15 | Dried and Salted Atlantic Cod | 147.8 mcg | 269% |
| 16 | Roasted Turkey Skin | 144.1 mcg | 262% |
| 17 | Raw Beef Kidneys | 141.0 mcg | 256% |
| 18 | Dried Egg Yolk | 139.3 mcg | 253% |
| 19 | Oil Roasted Mixed Nuts without Peanuts, Lightly Salted | 139.1 mcg | 253% |
| 20 | Ground Flaxseed | 135.9 mcg | 247% |