Is Rice Rich in Selenium? An In-Depth Look at Its Mineral Content

November 17, 2025 •

4 min read

According to Healthline, one cup of cooked brown rice provides 12 mcg of selenium, contributing about 22% of the daily value. This fact highlights that rice can be a valuable source of this essential trace mineral, though its concentration varies dramatically depending on the variety and farming location.

Quick Summary

The selenium content in rice is highly variable and depends on the soil, processing, and rice type. Brown rice is generally a better source than white rice, and specialized 'selenium-rich' rice exists to boost mineral intake.

Key Points

Selenium Varies by Location: A rice's selenium content is largely determined by the soil it is grown in, leading to significant regional variation.
Brown Rice Has More: Unmilled brown rice retains more selenium than processed white rice, which loses the mineral-rich bran and germ.
Processing Reduces Minerals: The process of polishing rice to make it white removes selenium, as the mineral is concentrated in the outer layers.
Biofortification Boosts Content: Specialized farming techniques can deliberately enrich rice with selenium, creating high-selenium products for health benefits.
A Balanced Diet is Best: For a guaranteed intake, rely on other foods like Brazil nuts, fish, and eggs, which are often more concentrated sources than most rice.
Cooking Affects Content: The cooking and rinsing of rice can lead to some loss of selenium due to volatility and water solubility.

Understanding Selenium Levels in Rice

While some foods are consistently high in specific nutrients regardless of their origin, the selenium content in rice is not so straightforward. The amount of selenium in a single grain of rice is primarily a reflection of the soil in which it was grown. Selenium is a mineral found naturally in the earth's crust, but its distribution is uneven across the globe. As a result, rice cultivated in regions with selenium-rich soil will contain more of the mineral than rice grown in selenium-deficient areas.

Geographical location plays a major role, as evidenced by studies comparing rice from different parts of the world. For example, research has shown that rice from countries like China, where many areas have low selenium soil, can have significantly less selenium than rice produced in countries with higher soil levels, such as the United States. This fundamental link between soil and crop nutrient levels means that relying on an unspecified source of rice for selenium can be unreliable.

Brown Rice vs. White Rice

The way rice is processed also has a significant impact on its final selenium content. There is a clear distinction between brown and white rice, which relates to the refining process.

Brown Rice: This whole-grain rice retains its bran and germ, which are the parts of the grain where the majority of selenium and other minerals are concentrated. A single cup of cooked long-grain brown rice can provide a notable amount of selenium, as seen in the 12 mcg figure cited by Healthline.
White Rice: The production of white rice involves milling, a process that removes the bran and germ to create a polished, white grain. Because these mineral-rich outer layers are discarded, white rice contains considerably less selenium than brown rice. One cup of cooked white rice contains only about 9 mcg of selenium, a decrease compared to its brown counterpart.

Biofortified and Fortified Rice

To address selenium deficiencies in certain populations, agricultural science has developed methods to increase the mineral content of rice. This process, known as biofortification, involves applying selenium-containing fertilizers to the crops, resulting in "selenium-rich rice". These products offer a more reliable source of selenium for those in deficient regions. Alternatively, some refined grain products, like white rice, can be fortified by adding nutrients lost during processing, though the amount can vary.

Factors Affecting Rice Selenium Content

Several variables influence the final selenium content in rice, making it a complex nutritional topic.

Soil Selenium Levels: The most dominant factor, as rice plants absorb the mineral directly from the soil. The more selenium present and available in the soil, the higher the concentration in the rice grain.
Rice Variety: Some rice genotypes are naturally better at accumulating and translocating selenium from the soil to the grain. Different varieties, such as red and black rice, may also have higher selenium concentrations than white rice.
Processing Method: As discussed, the milling process for white rice removes the nutrient-dense outer layers, dramatically lowering the selenium content.
Cooking Method: The way rice is prepared can also affect its final mineral content. Some studies suggest that the cooking process, particularly involving rinsing and heating, can lead to a loss of some selenium.
Agricultural Practices: The application of selenium fertilizers (biofortification) can significantly increase the mineral content of rice. The type and timing of fertilizer application also impact the final concentration.

Comparison of Selenium Sources


Food Source	Form/Preparation	Approximate Selenium (per serving)	Key Information
Brazil Nuts	6-8 nuts	~544 mcg	One of the most concentrated sources; intake should be moderated to avoid toxicity.
Yellowfin Tuna	3 ounces, cooked	~92 mcg	Excellent seafood source.
Sardines	3 ounces	~45 mcg	Good source of omega-3s and selenium.
Lean Pork	3 ounces, cooked	~37 mcg	A significant non-seafood animal source.
Brown Rice	1 cup, cooked	~12 mcg	Whole grain that retains more selenium.
White Rice	1 cup, cooked	~9 mcg	Less concentrated source due to processing.

Conclusion

In conclusion, whether rice is rich in selenium is not a simple yes or no answer. The mineral content is highly variable, depending on where and how the rice was grown and processed. While standard white rice provides only a moderate amount, switching to brown rice or choosing specially biofortified rice can significantly boost your intake. For a guaranteed high dose of selenium, however, other foods such as Brazil nuts and seafood are more potent sources. Ultimately, a balanced and varied diet is the best way to ensure adequate intake of this essential mineral, and not over-relying on a single food item like rice is recommended, especially if you live in a low-selenium region. To learn more about other selenium-rich options, visit Healthline's comprehensive guide.

https://www.healthline.com/health/selenium-foods

Frequently Asked Questions

Brown rice is generally a better source of selenium than white rice because the milling process that turns brown rice into white rice removes the bran and germ, where much of the selenium is concentrated.

Relying solely on rice to meet your selenium needs may be inadequate due to the high variability of selenium content based on soil location and processing. A diverse diet including other selenium-rich foods is more reliable.

Brazil nuts, fish, seafood, eggs, and lean meats are excellent dietary sources of selenium, often containing much higher concentrations than typical rice.

The primary reason for the variation is the selenium content of the soil in which the rice was grown. Factors like soil pH and organic matter also play a role in its absorption by the plant.

To increase your selenium intake from rice, choose brown rice over white, or look for specially produced "selenium-rich" or biofortified rice, which has been intentionally enriched.

Yes, some studies indicate that some selenium can be lost during the cooking and rinsing process due to heat and water solubility.

"Selenium-rich rice" is a product where the mineral content has been deliberately increased through agricultural techniques, such as applying selenium-containing fertilizers to the crop during growth.