Foods high in selenium: the ranking, and the Brazil nut trap
The short answer
Selenium is found mainly in seafood. Albacore tuna provides 188 µg per 100 g, nearly three times the daily reference of 70 µg, followed by swordfish, spider crab and sole. Meat contains less, and plant foods very little. As for the Brazil nut, presented everywhere as the champion, its content varies from 1 to 18 depending on the database: it is a food to handle with caution.
The ranking, sorted by what a portion really provides
| Food | Portion | Selenium | Share of 70 µg | Calories |
|---|---|---|---|---|
| Roundnose grenadier | 100 g | 356 µg | 509% | 69 kcal |
| Albacore tuna | 100 g | 188 µg | 269% | 121 kcal |
| Swordfish, cooked * | 100 g | 122 µg | 174% | 266 kcal |
| Spider crab, cooked | 100 g | 110 µg | 157% | 108 kcal |
| Sole, steamed | 100 g | 103 µg | 147% | 95 kcal |
| Crab | 100 g | 82 µg | 117% | 104 kcal |
| Tuna, cooked | 100 g | 81 µg | 116% | 136 kcal |
| Rabbit, cooked | 100 g | 73 µg | 104% | 167 kcal |
| Cuttlefish | 100 g | 65 µg | 93% | 76 kcal |
| Mussels, cooked | 100 g | 56 µg | 80% | 108 kcal |
| Mackerel, cooked | 100 g | 52 µg | 74% | 228 kcal |
| Herring, grilled | 100 g | 46 µg | 66% | 193 kcal |
| Prawns, cooked | 100 g | 42 µg | 59% | 100 kcal |
| Calf’s liver, cooked | 100 g | 41 µg | 58% | 140 kcal |
| Sardine, grilled | 100 g | 38 µg | 54% | 194 kcal |
| Cod, cooked | 100 g | 26 µg | 37% | 100 kcal |
| Oysters | 100 g | 24 µg | 34% | 67 kcal |
| Pork, cooked | 100 g | 16 µg | 23% | 207 kcal |
The sea first
Fifteen of the eighteen lines in the table are fish or seafood. One portion of tuna, sole or crab covers the reference on its own. The roundnose grenadier, a deep-sea fish, beats every record with 356 µg.
Meat and plant foods, much less
Among meats, rabbit (73 µg) and calf’s liver (41 µg) stand out; pork provides 16 µg, chicken breast 7 µg. Plant foods contain little: 7 µg per 100 g of button mushrooms, 8 µg for sunflower seeds, 9 µg for oats. Their content depends on the selenium present in the soil where they grew.
The case of the Brazil nut
| Source | Per 100 g | Per 30 g | Per 5 g nut |
|---|---|---|---|
| Ciqual (Anses, France) | 103 µg | 31 µg | 5 µg |
| USDA (United States) | 1.917 µg | 575 µg | 96 µg |
The two public databases give values ranging from 1 to 18.6. According to the American value, a single Brazil nut exceeds the daily reference, and a 30 g handful provides 575 µg, nearly double the safety limit set by Anses at 300 µg. According to Ciqual, the same handful provides only 31 µg. Since you cannot know what a given bag contains, caution is called for: one or two nuts from time to time, not a handful every day, and never on top of a selenium supplement.
How much selenium per day
| Profile | Adequate intake | Safety limit |
|---|---|---|
| Adult | 70 µg/day | 300 µg/day |
| Pregnant woman | 70 µg/day | 300 µg/day |
| Breastfeeding woman | 85 µg/day | 300 µg/day |
| Teenager aged 15 to 17 | 70 µg/day | 250 µg/day |
| Child aged 11 to 14 | 55 µg/day | 200 µg/day |
| Child aged 7 to 10 | 35 µg/day | 130 µg/day |
| Child aged 4 to 6 | 20 µg/day | 90 µg/day |
The gap between the reference and the safety limit is narrow: a factor of about four in adults. That is why a selenium supplement should not be taken blindly. Two portions of fish a week and a varied diet help to cover your needs.
Pregnancy: swordfish, very rich in selenium, is one of the large predatory fish that Anses recommends avoiding during pregnancy and before the age of three, and limiting during breastfeeding, because of mercury. Choose sole, crab or mussels instead. The details are in our guide to foods high in omega-3.
Frequently asked questions
Which food is richest in selenium?
In Ciqual, the roundnose grenadier (356 µg per 100 g), then albacore tuna (188 µg). The Brazil nut can exceed them depending on the batch, with published values ranging from 103 to 1,917 µg.
How many Brazil nuts per day?
One or two at most, and not every day. According to the American database, one nut provides 96 µg, more than the daily reference, and 30 g exceeds the safety limit of 300 µg.
Which plant foods contain selenium?
Few contain a lot: oats 9 µg per 100 g, sunflower seeds 8 µg, button mushrooms 7 µg. The content depends on the soil.
How much selenium per day?
Anses sets 70 µg per day for adults, 85 µg during breastfeeding, with a safety limit of 300 µg.
Do you need a selenium supplement?
Rarely. The gap between the reference and the safety limit is small, and seafood easily covers your needs. Ask a doctor for advice before taking one.
The other rankings
Same method, based on the Ciqual table: foods high in iron, foods high in magnesium, foods high in potassium, foods high in calcium, foods high in zinc, foods high in iodine, foods high in vitamin B12, foods high in vitamin C, foods high in vitamin D, foods high in omega-3, highest-protein foods, vegetables high in fibre, least sugary fruits.
Our sources
- Ciqual 2025 table (Anses), Selenium column in µg/100 g, cross-checked with the site’s food pages.
- USDA, FoodData Central, SR Legacy, « Nuts, brazilnuts, dried, unblanched ».
- Anses, Les références nutritionnelles en vitamines et minéraux, March 2021.
- Anses, Poissons et produits de la pêche, conseils de consommation.
