Selenium
A trace mineral and powerful antioxidant.
What is Selenium?
Selenium is a trace mineral that forms part of antioxidant enzymes which protect cells from damage. It is also essential for thyroid-hormone metabolism, reproduction and immune function.
Health benefits of Selenium
- Works as an antioxidant, protecting cells
- Essential for normal thyroid function
- Supports immune defense
- Plays a role in reproduction
Top food sources of Selenium
See full rankingBrazil nuts, seafood, eggs, meat, poultry and whole grains. Values shown per 100 g.
Nuts, brazilnuts, dried, unblanched
1,917 mcg 3485% DV
Sea lion, Steller, liver (Alaska Native)
693 mcg 1260% DV
Nuts, mixed nuts, oil roasted, without peanuts, with salt added
422 mcg 766% DV
Pork, fresh, variety meats and by-products, kidneys, cooked, braised
312 mcg 566% DV
Nuts, brazilnuts, raw
280 mcg 510% DV
Sea lion, Steller, kidney (Alaska Native)
274 mcg 498% DV
Lamb, variety meats and by-products, kidneys, cooked, braised
219 mcg 398% DV
Spices, mustard seed, ground
208 mcg 378% DV
Smelt, dried (Alaska Native)
194 mcg 353% DV
Pork, fresh, variety meats and by-products, kidneys, raw
190 mcg 345% DV
Beef, variety meats and by-products, kidneys, cooked, simmered
168 mcg 305% DV
Mollusks, oyster, Pacific, cooked, moist heat
154 mcg 280% DV
How much Selenium do you need?
The FDA Daily Value is 55 mcg. Just one or two Brazil nuts can supply a full day's worth.
Selenium deficiency
Deficiency is uncommon but can affect the heart and thyroid in regions with low-selenium soils.
Nutrition data per 100 g from the USDA & FooDB databases. Daily Values follow the FDA 2016+ labeling standard for a 2,000-calorie diet. This guide is for general information and is not medical advice.
Frequently asked questions
What does Selenium do?
Selenium is a trace mineral that forms part of antioxidant enzymes which protect cells from damage. It is also essential for thyroid-hormone metabolism, reproduction and immune function.
How much Selenium do I need per day?
The FDA Daily Value is 55 mcg. Just one or two Brazil nuts can supply a full day's worth.
Which foods are highest in Selenium?
Per 100 g, some of the richest sources are Nuts, brazilnuts, dried, unblanched, Sea lion, Steller, liver (Alaska Native), Nuts, mixed nuts, oil roasted, without peanuts, with salt added, Pork, fresh, variety meats and by-products, kidneys, cooked, braised, Nuts, brazilnuts, raw.
What happens if I don't get enough Selenium?
Deficiency is uncommon but can affect the heart and thyroid in regions with low-selenium soils.