Important Selenium Rich Foods You Need To Know

Selenium rich foods provide you antioxidant important for health. Selenium foods are important to build immunity. Let’s look at the foods high in selenium.

Role of selenium in the human body

Selenium is one of the most important minerals in maintaining health. It helps maintain the thyroid gland’s functionality, balance white blood cells and helps regulate hormone levels. This is why it is so important to keep your body and thyroid gland in good overall health. To improve your health, make sure that you are getting enough dietary selenium through diet.

People with certain types of cancers, infertility, and HIV have been observed to have poor selenium levels [https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/].

Selenium plays a critical role in maintaining thyroid health. It is also essential in regulating the body’s normal metabolism and growth. The mineral is especially vital for the normal functioning of the thyroid. [PMID: 28819948]

Low selenium intake has been linked with an elevated risk of mortality, cognitive decline as well as poor immune function [PMID: 22381456].

Benefit of selenium

The other major benefit to selenium rich foods is the fact that they provide you with extra antioxidants, making you feel healthier overall [PMID: 23486107]. Antioxidants are important, especially when you consider the fact that free radical damage causes cell damage that can cause a wide variety of different problems. By consuming antioxidant rich foods you can protect the health of your cells, as well as your entire body. These nutrients can also provide you with energy, helping you lose weight and feel better day to day.

Among these benefits include improved Memory – Studies have shown a positive correlation between high selenium levels and better memory [PMID: 32666432]. This benefit holds for humans too [PMID: 26398431]. 

Lack of adequate sleep can cause fatigue and a decrease in mental function. Consuming selenium rich foods may help get proper sleep [PMID: 33033995]and can alleviate some of the fatigue that can result from not sleeping properly.

Higher intake of selenium foods or supplementing selenium has antiviral effects and is vital for fruitful male and female reproduction. It also reduces the risk of autoimmune thyroid disease [PMID: 22381456].

How much selenium do you need?

How much selenium you need in your daily diet depends on a variety of factors. As per https://ods.od.nih.gov/ following are the recommended selenium intake 

The per-day requisite of selenium is 55 mcg, for male aged between 19 to 50 years

The daily demand for selenium is 55 mcg, for female aged between 19 to 50 years

The quotidian requisite of selenium is 60 mcg, for pregnancy between 19 to 50 years of age

The everyday demand of selenium is 70 mcg, for lactation between 19 to 50 years of age

To get the selenium through diet, experts recommend consuming foods high in selenium as well as rich in other nutrients too. Generally animal organs and marine fish are a good source of selenium. But there are many excellent selenium rich foods too that are vegetarian, low in calories and also rich in other nutrients that make it easy to meet your daily nutritional requirements. The list is given below.

Selenium Foods

50. Lentil, dal (Grain legumes)

Lentil, dal (masoor dal) has 322.19 Kcal energy per 100 grams by weight. Lentil, dal comprise 49.5 mcg of selenium. The Ratio of Energy to selenium of Lentil, dal is 6.51 kcal to micrograms. Accordingly, Lentil, dal positions at 50 in selenium rich foods.

49. Green gram, dal (Grain legumes)

Green gram (moong dal), dal has 325.53 kilocalories of energy per 100 gm weight. Green gram, dal contains 50.14 micrograms of selenium. The Energy to selenium ratio of Green gram, dal is 6.49 kcal/micrograms. So, Green gram, dal ranks 49 in selenium foods.

48. Bengal gram, dal (Grain legumes)

Bengal gram, dal has 328.88 Kcal energy every 100 grams. Bengal gram, dal hold 50.97 mcg of selenium. The calorie to selenium ratio in kilocalories/micrograms of Bengal gram, dal is 6.45. Thus, Bengal gram, dal lines at 48 in foods high in selenium.

47. Bamboo shoot, tender (Other vegetables

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Bamboo shoot, tender has 16.24 kilocalories of energy per 100 grams. Bamboo shoots, tender comprise 2.58 micrograms of selenium. The Energy to selenium ratio in kcal/mcg of Bamboo shoot, tender is 6.29. Therefore, Bamboo shoots, tender grades at 47 in selenium rich foods.

46. Bottle gourd, elongate, pale green (Other vegetables)

Bottle gourd, elongate, pale green has 10.99 Kcal energy every 100 grams by weight. Bottle gourd, elongate, pale green contains 1.77 mcg of selenium. The Energy, kcal to selenium, mcg ratio of Bottle gourd, elongate, pale green is 6.21. Hence, Bottle gourd, elongate, pale green positions at 46 in selenium foods.

45. Garden cress (Green leafy vegetables)

Garden cress has 49.68 kilocalories of energy every 100 gm weight. Garden cress holds 8.08 micrograms of selenium. The Ratio of Energy to selenium of Garden cress is 6.15 kcal to micrograms. Accordingly, Garden cress ranks 45 in foods high in selenium.

44. Peas, dry (Grain legumes)

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Peas, dry has 303.08 Kcal energy per 100 grams by weight. Peas, dry comprise 50.07 mcg of selenium. The Energy to selenium ratio of Peas, dry is 6.05 kcal/micrograms. So, Peas, dry lines at 44 in selenium rich foods.

43. Wheat flour atta (Cereals and millets)

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Wheat flour atta has 320.04 kilocalories of energy per 100 gm weight. Wheat flour atta contains 53.12 micrograms of selenium. The calorie to selenium ratio in kilocalories/micrograms of Wheat flour atta is 6.02. Thus, Wheat flour atta grades at 43 in selenium foods.

42. Duck, meat, with skin (Poultry)

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Duck, meat, with skin has 130.64 Kcal energy every 100 grams. Duck, meat, with skin, hold 23.55 mcg of selenium. The Energy to selenium ratio in kcal/mcg of Duck, meat, with skin is 5.55. Therefore, Duck, meat, with skin positions at 42 in foods high in selenium.

41. Lentil whole, yellowish (Grain legumes)

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Lentil whole, yellowish has 297.59 kilocalories of energy per 100 grams. Lentil whole, yellowish comprise 56.28 micrograms of selenium. The Energy, kcal to selenium, mcg ratio of Lentil whole, yellowish is 5.29. Hence, Lentil whole, yellowish ranks 41 in selenium rich foods.

40. Bitter gourd, jagged, teeth ridges, short (Other vegetables)

Bitter gourd, jagged, teeth ridges, short has 18.87 Kcal energy every 100 grams by weight. Bitter gourd, jagged, teeth ridges, short contains 3.72 mcg of selenium. The Ratio of Energy to selenium of Bitter gourd, jagged, teeth ridges, short is 5.07 kcal to micrograms. Accordingly, Bitter gourd, jagged, teeth ridges, short lines at 40 in selenium foods.

39. Onion, stalk (Other vegetables)

Onion, stalk has 25.56 kilocalories of energy every 100 gm weight. The onion, stalk hold 5.22 micrograms of selenium. The Energy to selenium ratio of the onion, stalk is 4.90 kcal/micrograms. So, Onion stalk grades at 39 in foods high in selenium.

38. Celery stalk (Other vegetables)

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Celery stalk has 16.48 Kcal energy per 100 grams by weight. Celery stalk comprises 3.59 mcg of selenium. The calorie to selenium ratio in kilocalories/micrograms of celery stalk is 4.59. Thus, celery stalk positions at 38 in selenium rich foods.

37. Bitter gourd, jagged, teeth ridges, elongated (Other vegetables)

Bitter gourd, jagged, teeth ridges, elongated has 20.78 kilocalories of energy per 100 gm weight. Bitter gourd, jagged, teeth ridges, elongated contains 4.97 micrograms of selenium. The Energy to selenium ratio in kcal/mcg of Bitter gourd, jagged, teeth ridges, elongated is 4.18. Therefore, Bitter gourd, jagged, teeth ridges, elongated ranks 37 in selenium foods.

36. Omum (Condiments and spices)

Omum (carom seeds) has 357.06 Kcal energy every 100 grams. Omum holds 87.04 mcg of selenium. The Energy, kcal to selenium, mcg ratio of Omum is 4.10. Hence, Omum lines at 36 in foods high in selenium.

35. Knol khol leaves (Green leafy vegetables)

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Knol khol leaves have 42.51 kilocalories of energy per 100 grams. Knol khol leaves comprise 10.5 micrograms of selenium. The Ratio of Energy to selenium of Knol khol leaves is 4.05 kcal to micrograms. Accordingly, Knol khol leaves grades at 35 in selenium rich foods.

34. Betel leaves, big (Green leafy vegetables)

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Betel leaves, big has 48.24 Kcal energy every 100 grams by weight. Betel leaves, big contain 12.15 mcg of selenium. The Energy to selenium ratio of Betel leaves, big is 3.97 kcal/micrograms. So, Betel leaves big, positions at 34 in selenium foods.

33. Lettuce (Green leafy vegetables)

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Lettuce has 21.73 kilocalories of energy every 100 gm weight. Lettuce holds 5.56 micrograms of selenium. The calorie to selenium ratio in kilocalories/micrograms of Lettuce is 3.91. Thus, Lettuce ranks 33 in foods high in selenium.

32. Mustard leaves (Green leafy vegetables)

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Mustard leaves have 30.33 Kcal energy per 100 grams by weight. Mustard leaves comprise 8.03 mcg of selenium. The Energy to selenium ratio in kcal/mcg of Mustard leaves is 3.78. Therefore, Mustard leaves lines at 32 in selenium rich foods.

31. Curry leaves (Condiments and spices)

Curry leaves has 63.53 kilocalories of energy per 100 gm weight. Curry leaves contain 17.25 micrograms of selenium. The Energy, kcal to selenium, mcg ratio of Curry leaves is 3.68. Hence, Curry leaves grades at 31 in selenium foods.

30. Rumex leaves (Green leafy vegetables)

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Rumex leaves have 19.58 Kcal energy every 100 grams. Rumex leaves hold 5.37 mcg of selenium. The Ratio of Energy to selenium of Rumex leaves is 3.65 kcal to micrograms. Accordingly, Rumex leaves positions at 30 in foods high in selenium.

29. Prawns, small (Freshwater fish and shellfish)

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Prawns, small has 70.93 kilocalories of energy per 100 grams. Prawns, small comprise 19.92 micrograms of selenium. The Energy to selenium ratio of Prawns, small is 3.56 kcal/micrograms. So, Prawns, small ranks 29 in selenium rich foods.

28. Egg, poultry, white, boiled ( Egg and egg products)

Egg, poultry, white, boiled has 52.54 Kcal energy every 100 grams by weight. Egg, poultry, white, boiled contains 14.86 mcg of selenium. The calorie to selenium ratio in kilocalories/micrograms of Egg, poultry, white, boiled is 3.54. Thus, Egg, poultry, white, boiled lines at 28 in selenium foods.

27. Mint leaves (Condiments and spices)

Mint leaves has 37.02 kilocalories of energy every 100 gm weight.  Mint leaves hold 10.79 micrograms of selenium. The Energy to selenium ratio in kcal/mcg of  Mint leaves is 3.43. Therefore,  Mint leaves grades at 27 in foods high in selenium.

26. Egg, poultry, whole, raw ( Egg and egg products)

Egg, poultry, whole, raw has 134.70 Kcal energy per 100 grams by weight. Whole raw eggs comprise 40.44 mcg of selenium. The Energy, kcal to selenium, mcg ratio of Whole raw eggs is 3.33. Hence, Whole raw eggs position at 26 in selenium rich foods.

25. Niger seeds, gray (Nuts and oilseeds)

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Niger seeds, gray has 508.24 kilocalories of energy per 100 gm weight. Niger seeds, gray contain 153.64 micrograms of selenium. The Ratio of Energy to selenium of Niger seeds, gray is 3.31 kcal to micrograms. Accordingly, Niger seeds, gray ranks 25 in selenium foods.

24. Broad beans (Other vegetables)

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Broad beans has 29.38 Kcal energy every 100 grams. Broad beans hold 9.03 mcg of selenium. The Energy to selenium ratio of Broad beans is 3.25 kcal/micrograms. So, Broad beans lines at 24 in foods high in selenium

23. Egg, poultry, whole, boiled ( Egg and egg products)

Egg, poultry, whole, boiled has 147.60 kilocalories of energy per 100 grams. Egg, poultry, whole, boiled comprise 46.12 micrograms of selenium. The calorie to selenium ratio in kilocalories/micrograms of Egg, poultry, whole, boiled is 3.20. Thus, Egg, poultry, whole, boiled grades at 23 in selenium rich foods.

22. Prawns, big (Freshwater fish and shellfish)

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Prawns, big has 90.76 Kcal energy every 100 grams by weight. Prawns, big contains 28.59 mcg of selenium. The Energy to selenium ratio in kcal/mcg of Prawns, big is 3.17. Therefore, Prawns, big positions at 22 in selenium foods.

21. Basella leaves (Green leafy vegetables)

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Basella leaves have 19.58 kilocalories of energy every 100 gm weight. Basella leaves hold 6.17 micrograms of selenium. The Energy, kcal to selenium, mcg ratio of Basella leaves is 3.17. Hence, Basella leaves rank 21 in foods high in selenium.

20. Ponnaganni (Green leafy vegetables)

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Ponnaganni has 50.87 Kcal energy per 100 grams by weight. Ponnaganni comprise 17.19 mcg of selenium. The Ratio of Energy to selenium of Ponnaganni is 2.96 kcal to micrograms. Accordingly, Ponnaganni lines at 20 in selenium rich foods.

19. Poultry, chicken, liver (Poultry)

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Poultry, chicken, liver has 123.72 kilocalories of energy per 100 gm weight. Poultry, chicken, liver contains 46.35 micrograms of selenium. The Energy to selenium ratio of Poultry, chicken, liver is 2.67 kcal/micrograms. So, Poultry, chicken, liver grades at 19 in selenium foods.

18. Tomato, green (Other vegetables)

Tomato, green has 20.78 Kcal energy every 100 grams. Tomato, green hold 8.25 mcg of selenium. The calorie to selenium ratio in kilocalories/micrograms of Tomato, green is 2.52. Thus, Tomato, green positions at 18 in foods high in selenium.

17. Agathi leaves (Green leafy vegetables)

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 Agathi leaves have 70.46 kilocalories of energy per 100 grams. Agathi leaves comprise 30.7 micrograms of selenium. The Energy to selenium ratio in kcal/mcg of Agathi leaves is 2.29. Therefore, Agathi leaves rank 17 in selenium rich foods.

16. Egg, poultry, white, raw ( Egg and egg products)

Egg, poultry, white, raw has 44.66 Kcal energy every 100 grams by weight. Egg, poultry, white, raw contains 21.23 mcg of selenium. The Energy, kcal to selenium, mcg ratio of Egg, poultry, white, raw is 2.10. Hence, Egg, poultry, white, raw lines at 16 in selenium foods.

15. Rohu (Freshwater fish and shellfish)

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Rohu has 102.22 kilocalories of energy every 100 gm weight. Rohu holds 51.5 micrograms of selenium. The Ratio of Energy to selenium of Rohu is 1.98 kcal to micrograms. Accordingly, Rohu grades at 15 in foods high in selenium.

14. Papaya, ripe (Fruits)

Papaya, ripe has 23.88 Kcal energy per 100 grams by weight. Papaya, ripe comprises 12.78 mcg of selenium. The Energy to selenium ratio of Papaya, ripe is 1.87 kcal/micrograms. So, Papaya, ripe positions at 14 in selenium rich foods.

13. Crab, sea (Marin shellfish)

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Crab, sea has 67.59 kilocalories of energy per 100 gm weight. Crab, sea contains 37.69 micrograms of selenium. The calorie to selenium ratio in kilocalories/micrograms of Crab, sea is 1.79. Thus, Crab, sea ranks 13 in selenium foods.

12. Catfish (Freshwater fish and shellfish)

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Catfish has 123.72 Kcal energy every 100 grams. Catfish hold 71.03 mcg of selenium. The Energy to selenium ratio in kcal/mcg of Catfish is 1.74. Therefore, Catfish lines at 12 in foods high in selenium.

11. Freshwater eel (Freshwater fish and shellfish)

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Freshwater eel has 107.71 kilocalories of energy per 100 grams. Freshwater eels comprise 67.32 micrograms of selenium. The Energy, kcal to selenium, mcg ratio of Freshwater eel is 1.60. Hence, Freshwater eel grades at 11 in selenium rich foods.

10. Mackerel (Marin fish)

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Mackerel has 101.03 Kcal energy every 100 grams by weight. Mackerel contains 64.08 mcg of selenium. The Ratio of Energy to selenium of Mackerel is 1.58 kcal to micrograms. Accordingly, Mackerel positions at 10 in selenium foods.

9. Anchovy (Marin fish)

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Anchovy has 87.65 kilocalories of energy every 100 gm weight. Anchovy holds 56.22 micrograms of selenium. The Energy to selenium ratio of Anchovy is 1.56 kcal/micrograms. So, Anchovy ranks 9 in foods high in selenium.

8. Amaranth leaves, red (Green leafy vegetables)

Amaranth leaves, red has 33.44 Kcal energy per 100 grams by weight. Amaranth leaves, red comprise 22.55 mcg of selenium. The calorie to selenium ratio in kilocalories/micrograms of Amaranth leaves, red is 1.48. Thus, Amaranth leaves red lines at 8 in selenium rich foods.

7. Chappal (Marin fish)

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Chappal has 75.71 kilocalories of energy per 100 gm weight. Chappal contains 52.37 micrograms of selenium. The Energy to selenium ratio in kcal/mcg of Chappal is 1.45. Therefore, Chappal grades at 7 in selenium foods.

6. Lobster, king size (Marin shellfish)

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Lobster, king-size has 89.56 Kcal energy every 100 grams. Lobster, king-size holds 69.71 mcg of selenium. The Energy, kcal to selenium, mcg ratio of Lobster, king-size is 1.28. Hence, Lobster, king-size positions at 6 in foods high in selenium.

5. Tiger prawns, orange (Marin shellfish)

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Tiger prawns, orange has 64.49 kilocalories of energy per 100 grams. Tiger prawns, orange comprise 54.22 micrograms of selenium. The Ratio of Energy to selenium of Tiger prawns, orange is 1.19 kcal to micrograms. Accordingly, Tiger prawns, orange ranks 5 in selenium rich foods.

4. Amaranth spined leaves, green (Green leafy vegetables)

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Amaranth spined leaves, green has 26.27 Kcal energy every 100 grams by weight. Amaranth spined leaves, green contains 28.97 mcg of selenium. The Energy to selenium ratio of Amaranth spined leaves, green is 0.91 kcal/micrograms. So, Amaranth spined leaves, green lines at 4 in selenium foods.

3. Radish leaves (Green leafy vegetables)

Radish leaves have 26.03 kilocalories of energy every 100 gm weight. Radish leaves hold 33.05 micrograms of selenium. The calorie to selenium ratio in kilocalories/micrograms of Radish leaves is 0.79. Thus, Radish leaves grades at 3 in foods high in selenium.

2. Clam, green shell (Marine mollusks)

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Clam, green shell has 58.04 Kcal energy per 100 grams by weight. Clam, green shell comprises 76.34 mcg of selenium. The Energy to selenium ratio in kcal/mcg of Clam, green shell is 0.76. Therefore, Clam, green shell positions at 2 in selenium rich foods.

1. Beet greens (Green leafy vegetables)

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Beet greens have 34.63 kilocalories of energy per 100 gm weight. Beet greens contain 47.75 micrograms of selenium. The Energy, kcal to selenium, mcg ratio of Beet greens is 0.73. Hence, Beet greens rank top in selenium foods.

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