Introduction:
Now that you know how selenium supports your health, what deficiency looks like, and how to optimize absorption—it’s time to put it all into action. This final article offers a clear, practical overview of the most selenium-rich foods, divided into two tables: one for general (omnivorous) diets and one for those following a plant-based or vegan lifestyle. Whether you eat meat or not, there are safe and effective ways to keep your selenium levels steady.
Top Selenium-Rich Foods (Omnivorous Options)
Animal-based foods tend to offer selenium in the form of selenocysteine, which is highly bioavailable. These options are among the most efficient ways to meet selenium needs through diet.
| Food | Approx. Selenium per 100 g | Notes |
| Brazil nuts (1 nut = ~5 g)* | 68–91 mcg (per nut) | Extremely rich; eat in moderation |
| Tuna (cooked) | 80–90 mcg | Especially yellowfin and albacore |
| Sardines (canned in oil) | 50–60 mcg | Also rich in omega-3s |
| Eggs (whole, cooked) | 20–30 mcg | Easily available and well absorbed |
| Chicken (roasted breast) | 25–30 mcg | Also a good lean protein source |
| Turkey (roasted breast) | 30–35 mcg | Often slightly higher than chicken |
| Beef (cooked lean cuts) | 25–35 mcg | Amount depends on cut and preparation |
| Shrimp (cooked) | 35–40 mcg | Rich in protein and low in fat |
| Salmon (cooked) | 35–45 mcg | Offers both selenium and vitamin D |
| Pork (cooked lean loin) | 40–50 mcg | One of the richest meat sources |
*Note: Brazil nuts are technically plant-based but are listed here due to their exceptionally high selenium levels and common consumption among omnivores. Just 1–2 nuts per day can cover or exceed daily needs.
Selenium-Rich Foods for Plant-Based or Vegan Diets
Selenium content in plant foods varies depending on the soil, but several options still offer good amounts. Eating a variety of these foods can help vegans maintain healthy selenium levels—especially if they live in a region with selenium-rich soil.
| Food | Approx. Selenium per 100 g | Notes |
| Brazil nuts* | 68–91 mcg (per nut) | Best natural source—limit to 1–2 per day |
| Sunflower seeds (dry roasted) | 55–60 mcg | Also high in vitamin E |
| Brown rice (cooked) | 10–15 mcg | Amount varies by origin |
| Oats (rolled or steel-cut, dry) | 20–25 mcg | A good grain source |
| Whole wheat bread (1 slice) | 10–13 mcg | Fortified varieties may contain more |
| Lentils (cooked) | 6–9 mcg | Also provide iron and folate |
| Chickpeas (cooked) | 5–7 mcg | Versatile and nutrient-dense |
| Chia seeds | 5–7 mcg | Also rich in omega-3 fatty acids |
| Spinach (cooked) | 3–4 mcg | Also contains magnesium and iron |
| Mushrooms (especially cremini) | 10–12 mcg | Soil-based fungi can be good selenium sources |
Be careful, Brazil nuts should be consumed sparingly to avoid selenium excess. Just one per day is usually sufficient.
How to Build a Selenium-Smart Plate
- Include at least one selenium-rich food daily, especially if you’re not consuming fortified products.
- Vary your sources to avoid over-relying on Brazil nuts or supplements.
- Combine with vitamin E–rich foods (like seeds and plant oils) to enhance antioxidant benefits.
- Stay informed about your local soil content, especially if relying on plant sources.
Summary Table: Selenium Food Sources at a Glance
| Diet Type | Top Sources |
| Omnivorous | Tuna, shrimp, turkey, eggs, beef, sardines, Brazil nuts |
| Plant-Based/Vegan | Brazil nuts, sunflower seeds, oats, lentils, brown rice |
| Best Practice | Eat a mix, avoid overconsumption of Brazil nuts/supplements |
Conclusion:
Selenium isn’t just about meeting numbers—it’s about building long-term resilience through food. With even just a few selenium-rich staples in your weekly meals, you can nourish your thyroid, immune system, and antioxidant defenses without the need for megadoses or stress.
Let me know if you’d like the full selenium series packaged into a single post or PDF, or if you’d like to start the next mineral series!