Foods that Provide Selenium
Plant
foods are the major dietary sources of selenium in most countries
throughout the world. The content of selenium in food depends on the
selenium content of the soil where plants are grown or animals are
raised.
Selenium also can be found in some meats and seafood. Animals that eat
grains or plants that were grown in selenium-rich soil have higher
levels of selenium in their muscle. In the U.S., meats and bread are
common sources of dietary selenium. Some nuts are also sources of selenium.
Selenium content of foods can vary. For example, Brazil nuts may
contain as much as 544 micrograms of selenium per ounce. They also may
contain far less selenium. It is wise to eat Brazil nuts only
occasionally because of their unusually high intake of selenium.
Selected food sources of selenium include:
| Food | Micrograms (μg) | Percent DV* |
|---|---|---|
| Brazil nuts, dried, unblanched, 1 ounce | 544 | 780 |
| Tuna, light, canned in oil, drained, 3 ounces | 63 | 95 |
| Beef, cooked, 3½ ounces | 35 | 50 |
| Spaghetti w/ meat sauce, frozen entrée, 1 serving | 34 | 50 |
| Cod, cooked, 3 ounces | 32 | 45 |
| Turkey, light meat, roasted, 3½ ounces | 32 | 45 |
| Beef chuck roast, lean only, roasted, 3 ounces | 23 | 35 |
| Chicken Breast, meat only, roasted, 3½ ounces | 20 | 30 |
| Noodles, enriched, boiled, 1/2 cup | 17 | 25 |
| Macaroni, elbow, enriched, boiled, 1/2 cup | 15 | 20 |
| Egg, whole, 1 medium | 14 | 20 |
| Cottage cheese, low fat 2%, 1/2 cup | 12 | 15 |
| Oatmeal, instant, fortified, cooked, 1 cup | 12 | 15 |
| Rice, white, enriched, long grain, cooked, 1/2 cup | 12 | 15 |
| Rice, brown, long-grained, cooked, 1/2 cup | 10 | 15 |
| Bread, enriched, whole wheat, commercially prepared, 1 slice | 10 | 15 |
| Walnuts, black, dried, 1 ounce | 5 | 8 |
| Bread, enriched, white, commercially prepared, 1 slice | 4 | 6 |
| Cheddar cheese, 1 ounce | 4 | 6 |
*DV = Daily Value. DVs are reference numbers developed by the Food and Drug Administration (FDA) to help consumers determine if a food contains a lot or a little of a specific nutrient. The DV for selenium is 70 micrograms (ug). Most food labels do not list a food's selenium content. The percent DV (%DV) listed on the table indicates the percentage of the DV provided in one serving. A food providing 5% of the DV or less is a low source while a food that provides 10-19% of the DV is a good source. A food that provides 20% or more of the DV is high in that nutrient. It is important to remember that foods that provide lower percentages of the DV also contribute to a healthful diet. For foods not listed in this table, please refer to the U.S. Department of Agriculture's Nutrient Database Web site: http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl.
Selenium Recommended Dietary Allowance (RDA)
The RDA recommends the average daily dietary intake level that is
sufficient to meet the nutrient requirements of nearly all (97-98%)
healthy individuals in each age and gender group.
Selenium Recommended Dietary Allowances (RDA) for
| Age (years) | Males and Females (μg/day) | Pregnancy (μg/day) | Lactation (μg/day) |
|---|---|---|---|
| 1-3 y | 20 | N/A | N/A |
| 4-8 y | 30 | N/A | N/A |
| 9-13 y | 40 | N/A | N/A |
| 14-18 y | 55 | 60 | 70 |
| 19 y + | 55 | 60 | 70 |
Selenium Deficiency
Human selenium deficiency is rare in the U.S. but is seen in other countries, most notably China, where soil concentration of selenium is low. There is evidence that selenium deficiency may contribute to development of a form of heart disease, hypothyroidism, and a weakened immune system. There is also evidence that selenium deficiency does not usually cause illness by itself. Rather, it can make the body more susceptible to illnesses caused by other nutritional, biochemical or infectious stresses.