Do Carrots Have Selenium in Them? Separating Fact from Fiction

November 14, 2025 •

4 min read

While often hailed as a nutritional powerhouse, the amount of selenium in carrots is surprisingly low. A cup of raw carrot strips contains only 0.12 micrograms, meaning that for daily selenium needs, you shouldn't be asking, "Do carrots have selenium in them?" but rather, "Is there enough to matter?". The answer for non-biofortified carrots is a resounding no.

Quick Summary

Carrots provide only trace amounts of selenium, a level heavily dependent on soil conditions. This makes them a poor dietary source compared to options like Brazil nuts and seafood.

Key Points

Minimal Content: Regular, non-biofortified carrots contain only trace amounts of selenium, making them a negligible source of this mineral.
Soil Dependent: The selenium content in carrots and other plants is directly influenced by the selenium concentration in the soil where they were grown.
Rich Sources Elsewhere: Far superior dietary sources of selenium include Brazil nuts, seafood, meat, eggs, and certain grains.
Biofortification is Possible: Scientific research confirms that carrots can be biofortified with selenium through special fertilization methods to significantly increase their content.
Antioxidant Role: Selenium is a vital mineral that acts as an antioxidant, supports thyroid function, and plays a role in immunity.
Look to Other Nutrients: Carrots are better sources of Vitamin A, fiber, potassium, and other antioxidants than they are of selenium.

Carrots: A Poor Source of a Key Mineral

On a technical level, carrots do contain selenium, but the amount is so minimal as to be nutritionally insignificant for the average person. A key reason for this trace amount is that the selenium content in plants is directly influenced by the concentration of selenium in the soil where they are grown. Selenium levels in soil vary drastically across different geographic regions, with many areas of the world having selenium-deficient soil. Therefore, even in areas with higher soil selenium, a carrot is unlikely to be a reliable source. For this essential mineral, you are far better off looking toward other food groups that naturally accumulate higher concentrations, such as nuts and seafood.

The Role of Selenium in Human Health

Before comparing dietary sources, it's worth understanding why selenium is so important. Selenium is an essential trace element that performs numerous critical functions in the body, primarily as a component of special proteins called selenoproteins. These proteins are involved in a variety of biological processes, including:

Antioxidant defense: Selenoproteins like glutathione peroxidases help protect cells from oxidative damage caused by free radicals.
Thyroid function: Selenium is necessary for the proper synthesis and metabolism of thyroid hormones.
Immune system health: It plays a role in maintaining a healthy immune response.
DNA synthesis: Selenoproteins are involved in DNA repair and synthesis.

Comparing Selenium Content: Carrots vs. High-Selenium Foods

To put the selenium content of carrots into perspective, here is a comparison with some of the best dietary sources, highlighting just how much you would need to eat to match the selenium in a single Brazil nut.


Food Source	Serving Size	Approximate Selenium Content	Note
Carrots (raw)	1 cup (strips)	0.12 mcg	Very low, negligible source.
Brazil Nuts	1 ounce (6-8 nuts)	544 mcg	Extremely high concentration.
Yellowfin Tuna (cooked)	3 ounces	92 mcg	Excellent source.
Shrimp (cooked)	3 ounces	42 mcg	High content.
Pork Chop (broiled)	3 ounces	37 mcg	Good source.
Beef Liver (fried)	3 ounces	28 mcg	Good source.
Hard-boiled Egg	1 large	15 mcg	Moderate source.

This table clearly illustrates why relying on carrots for your daily selenium intake is not a viable strategy. Eating just one Brazil nut can provide many times the daily recommended intake, whereas a person would need to consume an impractical and excessive amount of carrots to even approach the nutritional needs.

The Science of Selenium Biofortification

Despite their naturally low selenium content, research has shown that carrots can be enriched, or "biofortified," with selenium through specific agricultural practices. Scientists have explored methods such as applying selenium to the soil or spraying it directly onto the leaves during cultivation. Studies have demonstrated that this can significantly increase the selenium concentration in the carrot's roots to levels that would make them a worthwhile dietary source. The key takeaway from this research is that while natural carrots are not a source, it is scientifically possible to create selenium-rich carrots under controlled conditions, particularly in regions with selenium-deficient soils. This practice is still specialized and not widely used for commercial production.

What Carrots Are Truly Good For

Focusing on selenium overlooks the many outstanding nutritional benefits that carrots do offer. They are renowned for their high concentration of vitamins and other health-promoting compounds.

Beta-carotene: Carrots are one of the richest sources of beta-carotene, which the body converts into Vitamin A. This is crucial for maintaining good vision, skin health, and a strong immune system.
Fiber: They are a great source of dietary fiber, which supports digestive health and can help regulate blood sugar levels.
Antioxidants: Beyond beta-carotene, carrots contain other powerful antioxidants like lutein and lycopene (especially in red and purple varieties) that protect against oxidative stress and disease.
Potassium: This essential mineral helps regulate blood pressure.
Vitamin K1: Also known as phylloquinone, Vitamin K1 is important for blood coagulation and bone health.

Conclusion: Look Beyond Carrots for Your Selenium Needs

In summary, while there is no definitive statement that carrots are entirely devoid of selenium, the naturally occurring quantity is very low and unreliable. For those looking to ensure adequate selenium intake, it is far more practical to focus on foods known for their high selenium content, such as Brazil nuts, seafood, and meat. Carrots should be appreciated for their true nutritional strengths, particularly their high levels of Vitamin A, fiber, and other antioxidants. If you are concerned about your selenium status, diversifying your diet with recognized selenium-rich foods is a much more effective strategy.

For more information on selenium, including dietary sources and recommended intakes, the NIH Office of Dietary Supplements offers a comprehensive fact sheet.

Frequently Asked Questions

No, carrots are not a good source of selenium. They contain only trace amounts, and the exact quantity is highly dependent on the mineral content of the soil where they were grown.

Much better sources of selenium include Brazil nuts, seafood (like tuna and shrimp), meat (especially organ meats), eggs, and whole grains.

The selenium content in plants reflects the level of bioavailable selenium in the soil. Since many areas have low-selenium soil, the vegetables grown there, including carrots, will have very little of the mineral.

Yes, through a process called biofortification. Studies show that applying selenium to the soil or leaves can increase its concentration in carrots significantly, but this is not standard commercial practice.

According to nutritional data, a standard serving like one cup of raw carrot strips contains a negligible amount, around 0.12 micrograms.

Selenium is important for its antioxidant properties, helping to protect cells from damage. It is also crucial for proper thyroid hormone metabolism and a healthy immune system.

No, you should not rely on carrots for your selenium intake. It's best to consume a varied diet that includes well-known, rich sources of selenium to meet your nutritional needs.