The foods highest in selenium are Brazil nuts, tuna, sardines, oysters, and other seafood, followed by eggs, meat, poultry, and whole grains. Just one or two Brazil nuts can cover a full day's selenium, while a serving of tuna delivers well over the daily target. Below is a practical list of 20 selenium-rich foods with roughly how much each provides, so you can see how quickly it adds up, and why a little goes a long way with this mineral.
In this article
- How much selenium do you need?
- 20 foods high in selenium
- A note on Brazil nuts
- Can food alone cover it?
- Frequently asked questions
How much selenium do you need?
For most adults the daily target is 55 mcg, rising to 60 to 70 mcg during pregnancy and breastfeeding. The safe upper limit from all sources combined is 400 mcg a day. As you will see below, some foods pack a lot into one serving, so it is easy to meet your needs and, with Brazil nuts especially, easy to overshoot if you are not paying attention.
20 foods high in selenium
Approximate selenium per typical serving. Actual amounts vary with soil, source, and preparation.
| Food | Typical serving | Selenium (approx.) |
|---|---|---|
| Brazil nuts | 1 nut | 68 to 91 mcg |
| Yellowfin tuna | 3 oz | 92 to 167 mcg |
| Oysters | 3 oz | ~56 mcg |
| Canned light tuna | 4 oz | ~80 mcg |
| Sardines | 3 oz | ~45 mcg |
| Halibut | 3 oz | ~47 mcg |
| Shrimp | 3 oz | ~40 mcg |
| Salmon | 3 oz | ~40 mcg |
| Beef steak | 3 oz | ~37 mcg |
| Chicken breast | 3 oz | ~35 mcg |
| Turkey | 3 oz | ~26 mcg |
| Pork | 3 oz | ~33 mcg |
| Cottage cheese | 1 cup | ~20 mcg |
| Brown rice | 1 cup cooked | ~19 mcg |
| Egg | 1 large | ~15 mcg |
| Whole wheat bread | 2 slices | ~13 mcg |
| Sunflower seeds | 1 oz | ~19 mcg |
| Mushrooms | 1 cup | ~9 mcg |
| Lentils | 1 cup cooked | ~6 mcg |
| Spinach | 1 cup cooked | ~11 mcg |
A note on Brazil nuts
Brazil nuts deserve their own paragraph because they are in a league of their own, and that is a double-edged sword. A single nut can carry anywhere from a handful of micrograms to more than 80, depending entirely on the soil where the tree grew. That means one or two a day can cover your needs, but a casual handful can push you past the safe limit over time. Enjoy them, but count them. If you want the deeper comparison, see our post on Brazil nuts vs a selenium supplement.
Can food alone cover it?
For many people, yes. A varied diet with some seafood, eggs, meat, and whole grains usually meets the 55 mcg target without much thought. Where gaps appear is with restrictive diets, limited seafood intake, or living where the soil is low in selenium. In those cases, or when you simply want a steady, known amount you can count on each day, a measured supplement fills the gap without the variability of counting nuts. Not sure whether you are running low? See the signs of low selenium.
A measured 200 mcg in easy liquid drops, to help support healthy thyroid function and your body's natural antioxidant defenses.
Frequently asked questions
What food has the most selenium?
Brazil nuts are the richest source by far, with roughly 68 to 91 mcg in a single nut. Yellowfin tuna is the top seafood source, with a 3-ounce serving providing well over the daily target.
How can I get selenium if I do not eat meat or fish?
Brazil nuts, sunflower seeds, eggs, dairy, mushrooms, whole grains like brown rice, and lentils all contribute. A measured supplement can help if a plant-based diet leaves you short.
How many Brazil nuts should I eat a day?
One or two is plenty for most people, and often covers the full daily target. Because their selenium content varies so much, keep the serving small and do not make a big daily handful a habit.
Can you get too much selenium from food?
Yes, usually from over-relying on Brazil nuts. Staying under 400 mcg a day from all sources keeps you safe. Most other foods would be hard to overdo on their own. For the warning signs, see our post on taking too much selenium.
Does cooking reduce selenium in food?
Selenium is reasonably stable, though some can be lost with certain cooking methods. Eating a variety of sources is the simplest way to keep your intake steady.
Food first, supplement for the gaps
When your diet does not reliably cover it, Go Nutrients Selenium gives you a steady 200 mcg to help support healthy thyroid function and your body's antioxidant defenses.
Shop Go Nutrients Selenium →These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for education and is not medical advice.