Good Sources of Selenium- Fall 2009 Catalog

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Food                                                       Selenium Content (Micrograms)*

Brazil Nuts (3-4, 1/2 oz.)**………………………………………………………..272

Tuna, light, canned in water (3 oz.)…………………………………………….68

Flounder or sole, cooked (3 oz.)…………………………………………………50

Sardines, Atlantic, canned in oil (3 oz)………………………………………. 45

Halibut, cooked (3 oz.)……………………………………………………………..40

Spaghetti, whole-wheat, cooked (1 cup)…………………………………….. 36

Salmon, sockeye, cooked (3 oz.)………………………………………………. 32

Turkey, roasted (3 oz.)…………………………………………………………….. 31

Cream of Wheat, cooked (1 cup) ………………………………………………   31

Beef, cooked (3 oz.)………………………………………………………………… 30

Salmon, pink, canned (3 oz.)……………………………………………………. 28

Ground turkey (3 oz.)………………………………………………………………32

Macaroni, enriched, cooked (1 cup)………………………………………….. 30

Sunflower seeds, dry roasted (1 oz.)…………………………………………… 23

Chicken, cooked (3 oz.)…………………………………………………………… 21

Cottage cheese, 1% (1 cup)………………………………………………………. 20

Brown rice, long-grain, cooked (1 cup)……………………………………… 19

Oats, cooked (1 cup)……………………………………………………………….. 19

Egg (1 large) …………………………………………………………………………. 16

Whole-wheat bread (1 slice)…………………………………………………….. 10

*Average values (values vary, depending on where the plant grew, or what the animal ate.)

** Limit Brazil nuts to two a day to avoid getting too much selenium

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