10 Foods That Provide Selenium, From Eggs to Lentils

Selenium is an essential mineral used in several processes in the body. It is found in many foods, especially protein-rich foods, grains, and some nuts. The amount in a particular plant food can vary with the selenium content of the soil where it grew, so a food list is a guide to variety, not a precise dose chart. The NIH Office of Dietary Supplements notes that most people in the United States get enough selenium from food.

Ten everyday sources

1. Fish, including tuna and salmon

2. Shellfish, such as shrimp

3. Poultry

4. Beef

5. Pork

6. Eggs

7. Milk and yogurt

8. Bread and other grain foods

9. Beans and lentils

10. Nuts, including Brazil nuts

The list is deliberately mixed: people can get selenium from animal foods and from grains or legumes. You do not need to eat every item, and no single food is required for a balanced diet. If you eat mostly plant foods, selenium content may differ depending on where crops were grown.

A note about Brazil nuts and supplements

Brazil nuts can contain particularly high amounts of selenium, but the content varies. That makes them a poor way to measure a reliable supplement-like dose by counting a fixed number of nuts. High selenium intake over time can be harmful. Before taking a selenium supplement, check the amount on the Supplement Facts label and ask a clinician or pharmacist whether it makes sense for you, especially if you use a multivitamin or other products that may also contain selenium.

People with a condition that affects nutrient absorption or who have been told they may be deficient should ask their clinician about appropriate testing and care. This list is not a diagnosis of deficiency or a reason to start a supplement. A varied eating pattern is a practical way to include selenium-containing foods without turning one nutrient into the whole plan.

Sources and further reading

• Selenium: Fact Sheet for Consumers — NIH Office of Dietary Supplements.

Health disclaimer

This article is for general education only. Its information and suggestions are not medical advice, diagnosis, or treatment and may not be right for everyone. Ask a qualified health professional for advice that fits your health, medications, and needs before changing your diet, exercise, supplement use, or care.