Guide · Oct 13, 2026
Foods High in Selenium: Per-Serving Table (USDA Data)
Selenium per serving in 19 foods, from Brazil nuts and tuna to eggs and brown rice, with % Daily Value and the 400 mcg upper limit.
By the ProstateFoods editorial team · Last updated
By the ProstateFoods editorial team · Last updated October 13, 2026 Short answer: A single Brazil nut tops the list, followed by fish such as tuna, halibut, sardines and salmon, then pork, turkey, chicken, eggs and sunflower seeds. Adults need 55 mcg of selenium a day, and the upper limit is 400 mcg [1]. Most Americans already get enough from a normal diet [1].
Selenium per serving
| Food | Serving | mcg selenium per serving | % DV (55 mcg) |
|---|---|---|---|
| Brazil nuts | 1 nut (5 g) | 95.8 | 174% |
| Tuna, light, canned in water | 3 oz (85 g) | 60.0 | 109% |
| Sardines, canned in oil, drained | 1 can (3.75 oz) (92 g) | 48.5 | 88% |
| Halibut, cooked | 3 oz (85 g) | 47.1 | 86% |
| Shiitake mushrooms, cooked | 1 cup (145 g) | 36.0 | 65% |
| Salmon, Atlantic farmed, cooked | 3 oz (85 g) | 35.2 | 64% |
| Oysters, wild, cooked | 3 oz (85 g) | 33.6 | 61% |
| Pork tenderloin, cooked | 3 oz (85 g) | 32.5 | 59% |
| Turkey breast, roasted | 3 oz (85 g) | 26.1 | 47% |
| Chicken breast, roasted | 1/2 breast (86 g) | 23.7 | 43% |
| Sunflower seed kernels, dry roasted | 1 oz (28.35 g) | 22.5 | 41% |
| Tofu, firm, calcium-set | 1/2 cup (126 g) | 21.9 | 40% |
| Greek yogurt, plain, nonfat | 1 container (170 g) | 16.5 | 30% |
| Egg, hard-boiled | 1 large (50 g) | 15.4 | 28% |
| Brown rice, cooked | 1 cup (202 g) | 11.7 | 21% |
| Oats, dry (not fortified) | 1/2 cup (40.5 g) | 11.7 | 21% |
| Whole-wheat bread | 1 slice (32 g) | 8.2 | 15% |
| Lentils, cooked | 1 cup (198 g) | 5.5 | 10% |
| Pumpkin seed kernels, roasted | 1 oz (28.35 g) | 2.7 | 5% |
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release), calculated per the serving shown from USDA's per-100 g figures and USDA portion weights. Values vary by variety, brand and growing conditions. Selenium in plant foods depends strongly on the selenium in the soil where they grew [1][2].
How much is too much?
The U.S. upper limit for adults is 400 mcg a day; the European Food Safety Authority set 255 mcg in 2023 [1]. Brazil nuts are the main way people overshoot from food alone. See how many Brazil nuts a day.
Selenium and the prostate: the SELECT trial
Selenium was once a leading candidate for lowering prostate cancer risk. The SELECT trial tested that directly in more than 35,000 men and found that selenium supplements did not lower risk [3]. If you're thinking about a selenium supplement, talk to your doctor first.
Getting selenium from food
- Canned light tuna or sardines twice a week covers selenium and counts toward seafood.
- An egg at breakfast and whole-grain bread add steady amounts.
- One Brazil nut a few times a week is plenty. Wild Planet sardines in olive oil are good straight from the tin.
Sources
- NIH Office of Dietary Supplements. Selenium: Fact Sheet for Consumers. https://ods.od.nih.gov/factsheets/Selenium-Consumer/
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy (2018). https://fdc.nal.usda.gov/
- Lippman SM, Klein EA, Goodman PJ, et al. Effect of selenium and vitamin E on risk of prostate cancer and other cancers: the Selenium and Vitamin E Cancer Prevention Trial (SELECT). JAMA. 2009;301(1):39-51. https://pubmed.ncbi.nlm.nih.gov/19066370/
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ProstateFoods writes about food, not treatment. Nothing here is medical advice or a claim that any food treats, cures or prevents a disease. Talk to your doctor before changing how you eat, especially if you take medication or have a health condition. See our medical disclaimer. Photo: Canned sardines with lemon by Pannet, CC BY-SA 4.0, via Wikimedia Commons.
Frequently asked questions
What foods are highest in selenium?
Brazil nuts, then fish and seafood such as tuna, halibut, sardines and oysters, followed by pork, poultry, eggs and sunflower seeds.
How much selenium do adults need?
55 mcg a day. The U.S. upper limit for adults is 400 mcg a day from all sources.
Do selenium supplements help prevent prostate cancer?
No benefit was found in the SELECT trial, which tested selenium supplements in more than 35,000 men.