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Which foods are good sources of selenium?

Dr. Michael Roizen, MD
Internal Medicine
Selenium is plentiful in many foods: garlic, whole grains, cereals, meats, and some seafood. Because garlic in particular has been well documented as providing numerous health benefits, I recommend getting selenium by loading your meals with lots of garlic.
The following foods are the top sources of selenium:

• Brazil nuts
• Oysters
• Halibut
• Yellowfin Tuna
• Lobster
• Oat bran
• Shrimp
• Shiitake Mushrooms, cooked
• Sunflower seeds
• Cereals
Dariush Mozaffarian, MD
Internal Medicine
Here are selected food sources of selenium from the U.S. Department of Agriculture (USDA) National Nutrient Database for Standard Reference:
  • Brazil nuts, 1 ounce
  • Tuna, light, canned in oil, 3 ounces
  • Beef, cooked, 3 1/2 ounces
  • Cod, cooked, 3 ounces
  • Chicken breast, roasted, 3 1/2 ounces
  • Noodles, enriched, boiled, 1/2 cup
  • Egg, whole, 1 medium
  • Cottage cheese, 2% fat, 1/2 cup
Some selenium-rich foods include:
  • Brazil nuts (1/2 ounce; 3-4 nuts) 270 mcg
  • Tuna, canned (3 ounces) 65 mcg
  • Couscous, cooked (1 cup) 43 mcg
  • Halibut, cooked (3 ounces) 40 mcg
  • Pasta, cooked (1 cup) 37 mcg
  • Pork (3 ounces) 30-40 mcg
  • Salmon, cooked (3 ounces) 32 mcg
  • Turkey or chicken, light meat (3 ounces) 24-27 mcg
  • Bagel (1 medium) 27 mcg
  • Ground beef, cooked (3 ounces) 18-24 mcg

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.