nutrient
Selenium
A trace element incorporated into selenoproteins that protect cells and support thyroid and immune function.
Educational draft · Human scientific and editorial review pending. About review status
Selenium content in plant foods depends on soil and food origin. Selenium compounds also differ in absorption and toxicity, so the form matters.
Food sources
Per 100 g| Food | Per 100 g | Daily reference |
|---|---|---|
| Ground flaxseed | 136 µg | 194.29% |
| Light tuna, canned in water, drained | 67.8 µg | 96.86% |
| Atlantic sardines, canned in oil (SR Legacy 2018) | 52.7 µg | 75.29% |
| Anchovies, canned in olive oil, drained | 48.2 µg | 68.86% |
| Atlantic salmon, farmed, cooked (SR Legacy 2018) | 41.4 µg | 59.14% |
Show 20 more foods
| Food | Per 100 g | Daily reference |
|---|---|---|
| Braised chicken breast | 31.9 µg | 45.57% |
| Salmon | 30.2 µg | 43.14% |
| Braised chicken drumstick | 27.9 µg | 39.86% |
| Roasted beef tenderloin | 25.4 µg | 36.29% |
| Rolled oats | 25.4 µg | 36.29% |
| Atlantic salmon, farmed, raw (SR Legacy 2018) | 24 µg | 34.29% |
| Atlantic salmon, farmed, raw | 22.8 µg | 32.57% |
| Pumpkin seeds | 20.5 µg | 29.29% |
| Peanuts, raw | 17.8 µg | 25.43% |
| Hummus, commercial | 16.2 µg | 23.14% |
| Brown rice, long-grain, raw | 14.8 µg | 21.14% |
| Cottage cheese, 2% fat | 14.6 µg | 20.86% |
| Rainbow trout, wild, raw (SR Legacy 2018) | 12.6 µg | 18% |
| Greek yogurt, plain nonfat | 9.9 µg | 14.14% |
| White rice, long-grain, raw | 6.6 µg | 9.43% |
| Lentils, cooked and salted (SR Legacy 2018) | 2.8 µg | 4% |
| Low-fat milk, 1% and fortified | 2.1 µg | 3% |
| Soy milk, unsweetened and shelf-stable | 1.94 µg | 2.77% |
| Spinach, raw (SR Legacy 2018) | 1 µg | 1.43% |
| Orange bell pepper, raw | 0.3 µg | 0.43% |
Compared with EFSA’s adult reference of 70 µg/day.
About these amounts
These values describe the named food and preparation. A 100 g comparison is not a suggested serving. Small amounts are rounded for display; an unreported amount is not zero.
Healthy European adults. Adequate intake: 70 µg/day. These are population references, not individual targets.
Portions recorded by the source
- Light tuna, canned in water, drained: 1 can (142 g) — 96.28 µg, 137.54% of the daily reference.
- Braised chicken breast: 1 piece (174 g) — 55.51 µg, 79.29% of the daily reference.
- Braised chicken drumstick: 1 drumstick (104 g) — 29.02 µg, 41.45% of the daily reference.
- Roasted beef tenderloin: 1 roast (462 g) — 117.35 µg, 167.64% of the daily reference.
- Hummus, commercial: 2 tablespoon (33.9 g) — 5.49 µg, 7.85% of the daily reference.
- Cottage cheese, 2% fat: 1 cup (220 g) — 32.12 µg, 45.89% of the daily reference.
- Greek yogurt, plain nonfat: 1 container (156 g) — 15.44 µg, 22.06% of the daily reference.
- Low-fat milk, 1% and fortified: 1 cup (246 g) — 5.17 µg, 7.38% of the daily reference.
The source records and EFSA guidance are linked in References below.
How it works
What it does
Selenoproteins include antioxidant enzymes and proteins involved in thyroid-hormone metabolism and redox control. Selenium contributes to immune function, but trials of supplements for specific outcomes are a separate evidence question.
Where it comes from
Seafood, meat, eggs and some nuts provide selenium; the amount in plant foods can vary widely by soil and production region.
Roles and processes
Selenium supports proteins involved in Immune function
Selenoproteins participate in redox and immune processes.
Evidence: Established · Source checked 2026-09-05 · Sources: NIH Office of Dietary Supplements: Selenium: Fact Sheet for Health Professionals
Worth knowing
The same food can contain different amounts. Plant foods take up selenium from soil, so their content varies by where they grow. Brazil nuts are a well-known example of this variability.
A closer look
Supplement safety
Selenium has a narrow margin between adequate and excessive intake compared with many nutrients.
How selenium helps thyroid enzymes
The body incorporates selenium into proteins. Some help control oxidation, and others help convert thyroid hormones into different forms. These roles explain why selenium matters; they do not establish that taking extra treats thyroid disease.
References
Source-checked local draft.
Human editorial review pending.
- NIH Office of Dietary Supplements (opens in new tab)Selenium: Fact Sheet for Health ProfessionalsChecked 2026-09-05
- European Food Safety Authority (opens in new tab)Dietary Reference Values for nutrients: Summary reportChecked 2026-09-05
- U.S. Department of Agriculture, Agricultural Research Service (opens in new tab)FoodData Central Foundation Foods, April 2026 JSON releaseChecked 2026-09-05
- U.S. Department of Agriculture, Agricultural Research Service (opens in new tab)FoodData Central SR Legacy, April 2018 JSON releaseChecked 2026-09-05
- NIH Office of Dietary Supplements (opens in new tab)Vitamin D: Fact Sheet for Health ProfessionalsChecked 2026-09-05
- USDA Agricultural Research Service (opens in new tab)FoodData CentralChecked 2026-09-04
- European Food Safety Authority (opens in new tab)Scientific Opinion on Dietary Reference Values for magnesiumChecked 2026-09-04
- NIH Office of Dietary Supplements (opens in new tab)Magnesium: Fact Sheet for Health ProfessionalsChecked 2026-09-04
Take it into the kitchen
Explore this nutrient in simple meals. Recipe pages show estimated amounts and missing data.
Sardine broccoli lemon pasta · 25 min →
Lemon salmon pea pasta · 20 min →
Compare meals by selenium →