What Food Is Rich In Selenium? The Ultimate Guide

January 8, 2026 •

3 min read

According to the National Institutes of Health, selenium is a vital trace mineral found in many foods, playing a key role in metabolism and thyroid function. Knowing what food is rich in selenium is crucial for maintaining a healthy and balanced diet to support overall wellness, from boosting immunity to protecting against oxidative stress.

Quick Summary

This article outlines the top dietary sources of selenium, including Brazil nuts, seafood, meat, and certain plant-based options. It details the benefits of adequate selenium intake, provides a comparative table of food sources, and answers common questions about incorporating this essential mineral into your diet.

Key Points

Brazil Nuts are the Top Source: Just one Brazil nut can provide a day's worth of selenium, but consume in moderation due to high variability.
Seafood is a Great Option: Yellowfin tuna, halibut, oysters, and shrimp are consistently high in this essential mineral.
Meat and Poultry Provide Selenium: Beef steak, beef liver, and chicken breast are reliable dietary sources.
Supports Thyroid and Immune Health: Selenium is crucial for proper thyroid function and boosts the immune system by acting as an antioxidant.
Consider Plant-Based Sources: Grains like brown rice, legumes such as lentils, and sunflower seeds also contribute to your intake.
Absorption Varies with Soil: The selenium content of plant-based foods depends heavily on the soil, making animal products a more consistent source.
Balance is Key: Ensure a varied diet to get enough selenium without exceeding the safe upper limit, which can lead to toxicity.

What Is Selenium and Why Do You Need It?

Selenium is a powerful antioxidant and an essential mineral, meaning the body cannot produce it on its own and must obtain it from food. It is a critical component of selenoproteins, which have a wide range of functions, including protecting cells from damage, helping with DNA synthesis, and supporting thyroid hormone metabolism. The recommended daily intake for adults is 55 micrograms (mcg), and incorporating a variety of selenium-rich foods is the best way to meet this requirement. While supplements are available, they come with a higher risk of toxicity, so a food-first approach is generally recommended.

Top Dietary Sources of Selenium

While selenium content in plant-based foods can vary depending on soil concentration, animal-based sources provide a more consistent amount. Here are some of the most reliable sources of this important mineral:

Brazil Nuts: As the richest source, just one Brazil nut can provide a significant portion of the daily recommended intake. However, their selenium content can be highly variable depending on the soil where they were grown, so it's best to eat them in moderation (one to three per day) to avoid toxicity.
Seafood: Many types of fish and shellfish are excellent sources. Yellowfin tuna, halibut, sardines, and shrimp are particularly rich in selenium. Oysters are another top contender, offering a very high percentage of the daily value.
Meats and Poultry: Beef, chicken, and turkey are all good sources of selenium. Beef steak, beef liver, and roasted turkey meat contain substantial amounts.
Eggs: A large hard-boiled egg provides a decent amount of selenium, with most of the mineral concentrated in the yolk.
Dairy Products: Cottage cheese and other dairy products contain moderate levels of selenium.
Grains and Legumes: Enriched and whole-grain products, including whole wheat bread, pasta, and rice, can contribute to your selenium intake. Cooked lentils and baked beans also contain some of the mineral.
Other Plant-Based Sources: Sunflower seeds are a notable source, while mushrooms, garlic, and cooked brown rice also provide smaller amounts.

Comparison of Selenium-Rich Foods

To provide a clearer picture of which foods offer the most selenium, the following table compares the approximate selenium content per serving based on various sources:


Food Source	Serving Size	Approximate Selenium Content	Notes
Brazil Nuts	1 nut	68–91 mcg	Highly variable content.
Yellowfin Tuna	3 oz cooked	92 mcg	Excellent source.
Sardines	3 oz canned	45 mcg	Good source, often less than fresh fish.
Shrimp	3 oz cooked	42 mcg	Great source, especially for seafood lovers.
Beef Steak	3 oz roasted	37 mcg	A reliable source from red meat.
Chicken Breast	3 oz roasted	22 mcg	Lean meat option.
Hard-Boiled Egg	1 large egg	15 mcg	A simple and common source.
Cottage Cheese	1 cup	20 mcg	A dairy source.

Health Benefits of Selenium

Beyond its role as a powerful antioxidant, selenium offers several key health benefits:

Thyroid Health: Selenium is highly concentrated in the thyroid gland and is vital for producing and converting thyroid hormones. Deficiency can lead to thyroid dysfunction.
Immune System Support: By reducing oxidative stress, selenium helps to enhance immune function and protect the body from infection.
Cardiovascular Health: Adequate selenium intake is associated with a lower risk of heart disease by helping to reduce inflammation and oxidative stress.
Cognitive Function: Research suggests that selenium may play a role in brain health and help slow age-related mental decline.

Conclusion

For those asking what food is rich in selenium, the answer lies in a varied diet featuring Brazil nuts, seafood, meats, and certain grains. While Brazil nuts offer a high concentration, it's prudent to consume them in moderation due to potential variability and toxicity risk. Ultimately, a balanced intake of these diverse food sources is the best strategy for ensuring your body receives enough of this essential mineral to support crucial bodily functions and overall health.

Authoritative Outbound Link

For more detailed information on dietary selenium and its functions, refer to the Selenium - Health Professional Fact Sheet from the National Institutes of Health.

Frequently Asked Questions

The richest food source of selenium is the Brazil nut. Just one nut can contain a very high amount of the mineral, often more than the recommended daily intake.

Yes, excessive selenium intake can lead to toxicity, a condition called selenosis, which can cause hair loss, brittle nails, and other adverse effects. It is more likely to occur from supplements than from food, but overconsuming Brazil nuts can also be a risk.

The selenium content in plant-based foods can be less consistent than in animal products because it depends on the mineral content of the soil where the plants were grown. Animal products, like meat and fish, tend to have more predictable levels.

For adults, the recommended daily allowance of selenium is 55 micrograms (mcg). You can achieve this by consuming a varied diet that includes good sources like seafood, meat, and nuts.

Selenium deficiency is rare but can lead to health problems, including thyroid dysfunction, a weakened immune system, and an increased risk of heart disease.

Yellowfin tuna, halibut, oysters, sardines, and shrimp are among the best seafood sources of selenium. Incorporating a few servings of these per week can help meet your needs.

Yes, whole grains such as whole wheat bread and brown rice, as well as legumes like lentils and baked beans, provide selenium. However, the amount can vary.