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The Ultimate Nutrition Tables!

Selenium

These are extensive charts primarily made up of minimally processed whole foods based on their content of specific nutrients. We attempt to get to the basics, so you may make informed choices in your diet and nutrition. Because of the size of these tables, we trimmed down the additional nutrients listed in these foods. For complete tables of the nutrients in these foods, please go to our extensive alphabetical food charts HERE. All food samples are 100 gram servings of each (the equivalent of 3.53 ounces), listed in a descending order from the highest amount of each nutrient.


Lists of Whole Foods Based on Nutrient Content
Beta-sitosterol Betaine Calcium Campesterol Carbohydrate
Carotene alpha Carotene beta Cholesterol Choline Copper
Cryptoxanthin beta Energy - kcal Energy - kj Fatty acids monounsaturated Fatty acids polyunsaturated
Fatty acids saturated Fiber Fluoride Folate Folic Acid
Fructose Galactose Glucose Iron Lactose
Lutein zeaxanthin Lycopene Magnesium Maltose Manganese
Niacin Pantothenic acid Phosphorus Phytoserols Potasium
Protein Retinol Riboflavin Selenium Sodium
Starch Stigmasterol Sucrose Sugars - total Thiamin
Total lipids Vitamin K Vitamin A Vitamin A RAE Vitamin B-6
Vitamin B-12 Vitamin C Vitamin D Vitamin E alpha-tocopherol Water
Zinc        

The data in these charts comes from the USDA's National Nutrition Database for Standard Reference, Release 22. Feel free to notify us of any errors.

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

1

Brazilnuts, dried, unblanched (Nuts,)

656

14.32

7.5

160

2.43

376

725

659

3

4.06

1.743

1.223

 

1917.0

0.7

 

0.00

0

 

2

Mustard seed, ground (Spices,)

508

26.08

12.2

266

9.21

370

828

738

13

6.08

0.645

2.448

 

208.1

7.1

0

5.4

0

 

3

Mustard seed, yellow

469

24.94

14.7

521

9.98

298

841

682

5

5.70

0.410

1.767

 

133.6

3.0

 

5.4

0

 

4

Whitefish, eggs (Alaska Native) (Fish,)

104

14.66

0.0

46

5.95

30

306

190

160

2.10

0.220

0.220

 

92.8

12.0

 

0.6

439

 

5

Sunflower seed kernels, dry roasted, without salt (Seeds,)

582

19.33

11.1

70

3.80

129

1155

850

3

5.29

1.830

2.110

 

79.3

1.4

0

2.7

0

 

6

Mollusks, oyster, Pacific, raw

81

9.45

0.00

8

5.11

22

162

168

106

16.62

1.576

0.643

 

77.0

8

 

 

0

 

7

Mollusks, oyster, eastern, wild, cooked, dry heat

72

8.25

0.0

45

4.33

46

136

168

244

73.60

3.455

0.288

 

71.7

4.1

 

 

49

 

8

Kamut, uncooked

 

337

14.70

9.1

24

4.41

134

386

446

6

3.68

0.522

2.860

 

69.3

 

 

1.8

 

 

9

Caviar, black and red, granular (Fish,)

252

24.60

0.0

275

11.88

300

356

181

1500

0.95

0.110

0.050

 

65.50

0.0

232

0.6

588

 

10

Clam, mixed species, cooked, moist heat (Mollusks,)

148

25.55

0.0

92

27.96

18

338

628

112

2.73

0.688

1.000

 

64.0

22.1

 

 

67

 

11

Mollusks, oyster, eastern, wild, raw

68

7.05

0.0

45

6.66

47

135

156

211

90.81

4.452

0.367

 

63.7

3.7

0

0.1

53

 

12

Salmon, pink, cooked, dry heat (Fish,)

149

25.56

0.0

17

0.99

33

295

414

86

0.71

0.099

0.019

 

57.2

0.0

 

 

67

 

13

Sunflower seed kernels, dried (Seeds,)

584

20.78

8.6

78

5.25

325

660

645

9

5.00

1.800

1.950

 

53.0

1.4

0

0.0

0

 

14

Roe, mixed species, cooked, dry heat (Fish,)

204

28.62

0.0

28

0.77

26

515

283

117

1.28

0.128

0.013

 

51.7

16.4

 

 

479

 

15

Bluefish, cooked, dry heat (Fish,)

159

25.69

0.0

9

0.62

42

291

477

77

1.04

0.068

0.027

 

46.8

0.0

 

 

76

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

16

Salmon, Atlantic, wild, cooked, dry heat (Fish,)

182

25.44

0.0

15

1.03

37

256

628

56

0.82

0.321

0.021

 

46.8

0.0

 

 

71

 

17

Halibut, Atlantic and Pacific, cooked, dry heat (Fish,)

140

26.69

0.0

60

1.07

107

285

576

69

0.53

0.035

0.020

 

46.8

0.0

 

 

41

 

18

Butterfish, cooked, dry heat (Fish,)

187

22.15

0.0

28

0.64

32

308

481

114

0.99

0.069

0.019

 

46.8

0.0

 

 

83

 

19

Salmon, chinook, cooked, dry heat (Fish,)

231

25.72

0.0

28

0.91

122

371

505

60

0.56

0.053

0.019

 

46.8

4.1

 

 

85

 

20

Bass, striped, cooked, dry heat (Fish,)

124

22.73

0.0

19

1.08

51

254

328

88

0.51

0.040

0.019

 

46.8

0.0

 

 

103

 

21

Beaver, cooked, roasted (Game meat,)

212

34.85

0.0

22

10.00

29

292

403

59

2.27

0.189

 

 

43.1

3.0

0

1.6

117

 

22

Wheat, sprouted

198

7.49

1.1

28

2.14

82

200

169

16

1.65

0.261

1.858

 

42.5

2.6

0

 

0

 

23

Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, cooked

238

26.36

0.0

20

1.11

24

221

341

57

3.06

0.090

0.010

 

42.0

0.1

38

0.0

88

 

24

Bison, top sirloin, separable lean only, 1" steak,

cooked, broiled (Game meat,)

171

28.05

0.0

5

3.47

27

253

387

53

5.11

0.211

0.013

 

41.2

0.0

 

 

86

 

25

Roe, mixed species, raw (Fish,)

143

22.32

0.0

22

0.60

20

402

221

91

1.00

0.100

0.010

 

40.3

16.0

484

0.2

374

 

26

Rabbit, domesticated, composite of cuts, cooked, roasted (Game meat,)

197

29.06

0.0

19

2.27

21

263

383

47

2.27

0.189

0.032

 

38.5

0.0

 

 

82

 

27

Salmon, coho, wild, cooked, dry heat (Fish,)

139

23.45

0.0

45

0.61

33

322

434

58

0.56

0.071

0.019

 

38.0

1.4

451

0.1

55

 

28

Barley, pearled, raw

352

9.91

15.6

29

2.50

79

221

280

9

2.13

0.42

1.322

 

37.7

0.0

0

2.2

0

 

29

Egg, goose, whole, fresh, raw

185

13.87

0.0

60

3.64

16

208

210

138

1.33

0.062

0.038

 

36.9

0.0

 

0.4

852

 

30

Turkey, all classes, meat only, cooked, roasted

170

29.32

0.0

25

1.78

26

213

298

70

3.10

0.094

0.021

 

36.8

0.0

8

3.7

76

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

31

Anchovy, european, raw (Fish,)

131

20.35

0.0

147

3.25

41

174

383

104

1.72

0.211

0.070

 

36.5

0.0

 

0.1

60

 

32

Bluefish, raw (Fish,)

124

20.04

0.0

7

0.48

33

227

372

60

0.81

0.053

0.021

 

36.5

0.0

 

 

59

 

33

Butterfish, raw (Fish,)

146

17.28

0.0

22

0.50

25

240

375

89

0.77

0.054

0.015

 

36.5

0.0

 

 

65

 

34

Bass, striped, raw (Fish,)

97

17.73

0.0

15

0.84

40

198

256

69

0.40

0.031

0.015

 

36.5

0.0

 

 

80

 

35

Egg, duck, whole, fresh, raw

185

12.81

0.0

64

3.85

17

220

222

146

1.41

0.062

0.038

 

36.4

0.0

 

0.4

884

 

36

Sesame seeds, whole, dried (Seeds,)

573

17.73

11.8

975

14.55

351

629

468

11

7.75

4.082

2.460

 

34.4

0.0

0

0.0

0

 

37

Sesame seed kernels, dried (decorticated) (Seeds,)

631

20.45

11.6

60

6.36

345

667

370

47

6.73

1.400

1.440

 

34.4

0.0

0

0.0

0

 

38

Egg, turkey, whole, fresh, raw

171

13.68

0.0

99

4.10

13

170

142

151

1.58

0.062

0.038

 

34.3

0.0

 

 

933

 

39

Turkey, all classes, meat and skin, cooked, roasted

208

28.10

0.0

26

1.79

25

203

280

68

2.98

0.093

0.021

20.9

32.9

0.0

1

0.9

82

 

40

Egg, quail, whole, fresh, raw

158

13.05

0.0

64

3.65

13

226

132

141

1.47

0.062

0.038

 

32.0

0.0

 

0.3

844

 

41

Egg, whole, raw, fresh

143

12.58

0.0

53

1.83

12

191

134

140

1.11

0.102

0.038

1.1

31.7

0.0

35

0.3

423

 

42

Egg, whole, cooked, hard-boiled

155

12.58

0.0

50

1.19

10

172

126

124

1.05

0.013

0.026

4.8

30.8

0.0

 

0.3

424

 

43

Bison, ground, cooked, pan-broiled (Game meat,)

238

23.77

0.0

13

3.08

22

205

341

73

5.14

0.146

0.010

 

30.0

0.0

 

 

83

 

44

Chervil, dried (Spices,)

237

23.20

11.3

1346

31.95

130

450

4740

83

8.80

0.440

2.100

 

29.3

50.0

0

 

0

 

45

Chicken, broilers or fryers, breast, meat only, cooked, roasted

165

31.02

0.0

15

1.04

29

228

256

74

1.00

0.049

0.017

 

27.6

0.0

5

0.3

85

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

46

Coriander seed (Spices,)

298

12.37

41.9

709

16.32

330

409

1267

35

4.70

0.975

1.900

 

26.2

21.0

 

 

0

 

47

Mushrooms, brown, Italian, or Crimini, raw

 

27

2.50

0.6

18

0.40

9

120

448

6

1.10

0.500

0.142

 

26.0

0.0

 

0.0

0

 

48

Goose, domesticated, meat only, cooked, roasted

238

28.97

0.0

14

2.87

25

309

388

76

3.17

0.276

0.024

 

25.5

0.0

 

 

96

 

49

Flaxseed (Seeds,)

534

18.29

27.3

255

5.73

392

642

813

30

4.34

1.220

2.482

 

25.4

0.6

0

4.3

0

 

50

Mushrooms, shiitake, cooked, without salt

56

1.56

2.1

3

0.44

14

29

117

4

1.33

0.896

0.204

 

24.8

0.3

 

0.0

0

 

51

Chicken, broilers or fryers, breast, meat and skin, cooked,

roasted

197

29.80

0.0

14

1.07

27

2114

245

71

1.02

0.050

0.018

 

24.7

0.0

5

0.3

84

 

52

Clam, mixed species, raw (Mollusks,)

74

12.77

0.0

46

13.98

9

169

314

56

1.37

0.344

0.500

 

24.3

13.0

0

0.2

34

 

53

Hazelnuts or filberts (1) (Nuts,)

628

14.95

9.7

114

4.70

163

290

680

0

2.45

1.725

6.175

 

24.

6.3

 

14.2

0

 

54

Duck, domesticated, meat only, cooked, roasted

201

23.48

0.0

12

2.70

20

203

252

65

2.60

0.231

0.019

 

22.4

0.0

4

3.8

89

 

55

Goose, domesticated, meat and skin, cooked, roasted

 

305

25.16

0.0

13

2.83

22

270

329

70

2.62

0.264

0.023

 

21.8

0.0

3

5.1

91

 

56

Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled

273

25.38

0.0

35

2.25

19

185

275

81

6.14

0.069

0.009

22.4

21.4

0.0

 

3.0

82

 

57

Duck, domesticated, meat and skin, cooked, roasted

337

18.99

0.0

11

2.70

16

156

204

59

1.86

0.227

0.019

 

20.0

0.0

3

5.1

84

 

58

Cashew nuts, raw (1) (Nuts,)

553

18.22

3.3

37

6.68

292

593

660

12

5.78

2.195

1.655

 

19.9

0.5

 

34.1

0

 

59

Beef, composite of trimmed retail cuts, separable lean and fat,

trimmed to 1/8" fat, all grades, cooked

291

26.42

0.0

9

2.68

23

208

319

63

6.00

0.112

0.015

22.4

19.8

0.0

13

1.8

87

 

60

Amaranth, uncooked

371

13.56

6.7

159

7.61

248

557

508

4

2.87

0.525

3.333

 

18.7

4.2

0

0.0

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

61

Opossum, cooked, roasted (Game meat,)

221

30.20

0.0

17

4.64

34

278

438

58

2.28

0.189

 

 

18.2

0.0