Nutrient table

Foods high in selenium

Per usual portion, grenadier raw, tuna canned and grey mullet raw supply the most selenium. Among plant foods, tofu baked and potatoe peeled lead. The tables rank 1,463 basic foods from the German Food Code and Nutrient Data Base (BLS 4.0) – per portion, per 100 g and by nutrient density.

For adults aged 25 to 51, the German Nutrition Society (DGE) gives 60 µg for women and 70 µg for men a day. The percentage column uses the higher of the two.

Jump to the tables ↓

Good to know

How much selenium a plant contains depends on the soil it grew in, and European soils are rather low in selenium. The values are averages; imported nuts and grains can differ widely.

Top 20 per portion

What a usual portion supplies – the ranking that matters day to day.

# Food Portion per portion (µg) % reference per 100 g (µg)
1 Grenadier rawDeep-sea fish 120 g 427 610% 356
2 Tuna canned, drainedDeep-sea fish 100 g 305 436% 305
3 Grey mullet rawFresh-water fish 150 g 252 360% 168
4 Albacore rawDeep-sea fish 120 g 226 322% 188
5 Pork kidney, rawVariety meats/giblets 120 g 224 321% 187
6 Cod rawDeep-sea fish 150 g 204 291% 136
7 Swordfish fried without fat (pan)Fresh-water fish 150 g 183 261% 122
8 Beef kidney, rawVariety meats/giblets 150 g 177 253% 118
9 Common mussel boiledMollusks 300 g 167 239% 55.7
10 Duck liver, rawVariety meats/giblets 130 g 161 230% 124
11 Sole stewedDeep-sea fish 150 g 154 221% 103
12 Fried mackerel canned, drainedDeep-sea fish 150 g 142 203% 94.7
13 European catfish stewedFresh-water fish 130 g 134 191% 103
14 Ocean perch/redfish, steamedFresh-water fish 150 g 120 171% 80.0
15 Mackerel fried without fat (pan)Deep-sea fish 120 g 114 162% 94.7
16 Witch rawDeep-sea fish 150 g 113 161% 75.3
17 Lamb kidney, rawVariety meats/giblets 120 g 112 160% 93.5
18 Crayfish rawCrustaceans 150 g 105 150% 70.0
19 Softshell clam boiledMollusks 200 g 104 148% 51.8
20 Veal kidney, rawVariety meats/giblets 120 g 98.0 140% 81.7

Top 20 per 100 g

The content of the food itself, however much of it you eat. Foods eaten in portions under 10.0 g are listed further down under herbs and spices.

# Food per 100 g (µg) Portion per portion (µg)
1 Grenadier rawDeep-sea fish 356 120 g 427
2 Tuna canned, drainedDeep-sea fish 305 100 g 305
3 Albacore rawDeep-sea fish 188 120 g 226
4 Pork kidney, rawVariety meats/giblets 187 120 g 224
5 Grey mullet rawFresh-water fish 168 150 g 252
6 Cod roe rawDeep-sea fish 136 30 g 40.8
7 Cod rawDeep-sea fish 136 150 g 204
8 Duck giblets, rawPoultry 124 80 g 99.2
9 Swordfish fried without fat (pan)Fresh-water fish 122 150 g 183
10 Beef lungs, rawVariety meats/giblets 118 120 g 142
11 Cod liver fried without fat (pan)Animal oils 107 75 g 80.2
12 Brazil nutNuts 103 20 g 20.6
13 Sole stewedDeep-sea fish 103 150 g 154
14 European catfish stewedFresh-water fish 103 130 g 134
15 Mackerel fried without fat (pan)Deep-sea fish 94.7 120 g 114
16 Fried mackerel canned, drainedDeep-sea fish 94.7 150 g 142
17 Sheep kidney, rawVariety meats/giblets 93.5 100 g 93.5
18 Lamb kidney, rawVariety meats/giblets 93.5 120 g 112
19 Chicken egg yolk, rawEggs 83.5 20 g 16.7
20 Veal kidney fat, deep-frozenVeal 81.7 30 g 24.5

Plant foods high in selenium

Vegan foods, ranked per portion.

# Food Portion per portion (µg) % reference per 100 g (µg)
1 Tofu bakedLegumes (mature) 100 g 81.2 116% 81.2
2 Potatoe peeled, rawPotatoes 180 g 41.2 59.0% 22.9
3 White cabbage fried without fat (pan)Vegetables 180 g 36.0 51.0% 20.0
4 Chickpea mature, canned, drainedLegumes (mature) 150 g 35.0 50.0% 23.3
5 Coffee (infusion) decaffeinatedCoffee 200 g 34.6 49.0% 17.3
6 Pointed cabbage rawVegetables 120 g 24.0 34.0% 20.0
7 Tomato fried without fat (pan)Vegetables 80 g 20.7 30.0% 25.9
8 Brazil nutNuts 20 g 20.6 29.0% 103
9 Wholemeal pasta egg-free, boiledPasta 180 g 17.8 25.0% 9.9
10 Breadfruit rawFruit 200 g 17.5 25.0% 8.7
11 Couscous (durum wheat) boiledCereals and grain (excluding rice) 170 g 16.1 23.0% 9.5
12 Pasta egg-free, rawPasta 80 g 16.1 23.0% 20.1

Highest nutrient density

Selenium per 100 kcal: for plenty of it at little energy. Only foods with at least 20.0 kcal per 100 g.

# Food per 100 kcal (µg) per 100 g (µg)
1 Grenadier stewedDeep-sea fish 516 356
2 Tuna canned, drainedDeep-sea fish 321 305
3 Pork kidney, rawVariety meats/giblets 183 187
4 Cod rawDeep-sea fish 172 136
5 Sole deep-frozen, stewedDeep-sea fish 156 103
6 Grey mullet rawFresh-water fish 156 168
7 Albacore rawDeep-sea fish 155 188
8 Beef lungs, rawVariety meats/giblets 120 118
9 Cod roe rawDeep-sea fish 120 136
10 Witch stewedDeep-sea fish 114 73.0
11 Crayfish rawCrustaceans 109 70.0
12 Lamb kidney, rawVariety meats/giblets 107 93.5

By food group

Vegetables and potatoes high in selenium

Food Portion per portion (µg) % reference
Potatoe peeled, rawPotatoes 180 g 41.2 59.0%
White cabbage fried without fat (pan)Vegetables 180 g 36.0 51.0%
Pointed cabbage rawVegetables 120 g 24.0 34.0%
Tomato fried without fat (pan)Vegetables 80 g 20.7 30.0%
Soya bean matureVegetables 180 g 15.8 23.0%
Mixed vegetables Mexican style, boiledVegetables 180 g 10.4 15.0%
Savoy cabbage boiledVegetables 180 g 6.4 9.0%
Broccoli deep-frozenVegetables 180 g 5.0 7.0%

Mushrooms high in selenium

Food Portion per portion (µg) % reference
Brown-yellow boletus (slippery jack) stewedMushrooms 120 g 14.3 20.0%
Mixed mushrooms stewedMushrooms 100 g 11.9 17.0%
Button mushroom boiledMushrooms 80 g 9.5 14.0%

Fruit high in selenium

Food Portion per portion (µg) % reference
Breadfruit rawFruit 200 g 17.5 25.0%
Apple peeled, rawFruit 150 g 14.2 20.0%
Jackfruit rawFruit 150 g 13.1 19.0%
Naranjilla rawFruit 120 g 10.5 15.0%
Mixed fruit unsweetenedFruit 180 g 8.8 13.0%
Pineapple driedFruit 40 g 2.7 4.0%
Black currant juiceFruit 200 g 2.2 3.0%
Date rawFruit 50 g 1.5 2.0%

Pulses high in selenium

Food Portion per portion (µg) % reference
Tofu bakedLegumes (mature) 100 g 81.2 116%
Chickpea mature, canned, drainedLegumes (mature) 150 g 35.0 50.0%
Haricot bean matureLegumes (mature) 60 g 7.1 10.0%
Lentil matureLegumes (mature) 60 g 6.3 9.0%
Cowpea/black-eyed pea, matureLegumes (mature) 60 g 5.3 8.0%
Soya bean mature (soya kernel) roasted without fatLegumes (mature) 40 g 3.5 5.0%
Lentil flourLegumes (mature) 30 g 3.1 4.0%
Soya flour full fatLegumes (mature) 20 g 2.2 3.0%

Nuts and seeds high in selenium

Food Portion per portion (µg) % reference
Brazil nutNuts 20 g 20.6 29.0%
Coconut meat, rawNuts 50 g 6.2 9.0%
Cashew nut roasted without fatNuts 25 g 5.0 7.0%
Sesame seedOil seeds 15 g 4.0 6.0%
Coconut milkNuts 100 g 3.0 4.0%
Sunflower seedOil seeds 30 g 2.5 4.0%
Sweet chestnut boiledNuts 80 g 1.8 3.0%
Peanut roastedNuts 30 g 1.4 2.0%

Oils and fats high in selenium

Food Portion per portion (µg) % reference
Cod liver fried without fat (pan)Animal oils 75 g 80.2 115%

Grains, bread and pasta high in selenium

Food Portion per portion (µg) % reference
Wholemeal pasta egg-free, boiledPasta 180 g 17.8 25.0%
Couscous (durum wheat) boiledCereals and grain (excluding rice) 170 g 16.1 23.0%
Pasta egg-free, rawPasta 80 g 16.1 23.0%
Maize rawCereals and grain (excluding rice) 180 g 11.2 16.0%
White bread dumplings boiledPasta 220 g 11.0 16.0%
Rice parboiled, rawRice 70 g 10.0 14.0%
Potato noodles (Schupfnudeln) boiledPasta 200 g 10.0 14.0%
Millet rawCereals and grain (excluding rice) 60 g 9.6 14.0%

Dairy, cheese and eggs high in selenium

Food Portion per portion (µg) % reference
Chicken egg yolk, rawEggs 20 g 16.7 24.0%
Mozzarella min. 45 % fat in dry matterCheese 80 g 13.0 19.0%
Quark 20 % fat in dry matterCheese 200 g 10.8 15.0%
Cottage cheese < 10 % fat in dry matterCheese 150 g 7.7 11.0%
Sheep's milk min. 4.5 % fatCheese 240 g 7.2 10.0%
Soured milk (thick) min. 10 % fatDairy products 200 g 7.1 10.0%
Brine cheese made from cow's milk, min. 45 % fat in dry matterCheese 60 g 6.4 9.0%
Whole milk, 3.5 % fat, ultra-heatedMilk 240 g 6.3 9.0%

Fish and seafood high in selenium

Food Portion per portion (µg) % reference
Grenadier rawDeep-sea fish 120 g 427 610%
Tuna canned, drainedDeep-sea fish 100 g 305 436%
Grey mullet rawFresh-water fish 150 g 252 360%
Albacore rawDeep-sea fish 120 g 226 322%
Cod rawDeep-sea fish 150 g 204 291%
Swordfish fried without fat (pan)Fresh-water fish 150 g 183 261%
Common mussel boiledMollusks 300 g 167 239%
Sole stewedDeep-sea fish 150 g 154 221%

Meat and sausages high in selenium

Food Portion per portion (µg) % reference
Duck giblets, rawPoultry 80 g 99.2 142%
Domestic rabbit meat, fried without fat (oven)Game 120 g 87.6 125%
Goose leg, with skin, rawPoultry 300 g 72.0 103%
Pork steak (neck) marinated, grilledPork 150 g 58.6 84.0%
Beef liver mince, rawRed meat (excluding variety meats) 120 g 52.2 75.0%
Young turkey meat, with skin, rawPoultry 200 g 48.0 69.0%
Sheep foreshank, medium fat, deep-frozen braised without fatLamb 350 g 47.6 68.0%
Pork loin chop, raw cured, smoked, fried without fat (oven)Other meat products 120 g 46.9 67.0%

Offal high in selenium

Food Portion per portion (µg) % reference
Pork kidney, rawVariety meats/giblets 120 g 224 321%
Beef kidney, rawVariety meats/giblets 150 g 177 253%
Duck liver, rawVariety meats/giblets 130 g 161 230%
Lamb kidney, rawVariety meats/giblets 120 g 112 160%
Veal kidney, rawVariety meats/giblets 120 g 98.0 140%
Sheep kidney, rawVariety meats/giblets 100 g 93.5 134%
Goose liver, rawVariety meats/giblets 140 g 85.4 122%
Chicken giblets, rawVariety meats/giblets 120 g 68.3 98.0%

Download every value on this page as CSV

Where the numbers come from

All values come from the German Food Code and Nutrient Data Base (BLS 4.0) of the Max Rubner Institute. Each table lists a food once, in the preparation that ranks highest. Portion sizes are typical portions NutriSpy set per food. Data as of 2026-09-24.

Full methodology →

More nutrient tables

How much selenium do you actually eat?

A table tells you what is in a food. How much of it reaches your day only a diary shows: NutriSpy turns each meal – a sentence, a photo or a barcode – into nutrients and puts your day next to the reference values.

Download on the App Store Get it on Google Play

Home · All nutrient tables · Full methodology · All topics

These tables describe the nutrient content of foods. They are not dietary advice and do not replace seeing a doctor.

Data source: Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0 · Licence: CC BY 4.0 · Selection, rounding and values per portion: NutriSpy