14 Food Sources of Selenium

Selenium is a naturally occurring mineral found in a wide range of everyday foods. The amount of selenium in food can vary depending on factors such as soil quality, farming practices, and how animals are raised. Because of this variation, different foods contribute different amounts of selenium to the overall meals.

Many commonly eaten foods contain selenium. Including a variety of these foods in regular meals is a simple way to ensure meal diversity while becoming more familiar with where selenium appears in the food supply.

This guide highlights 14 easy-to-find foods that contain selenium. Each section focuses on a single food source and its place in common meals to help readers make informed choices at the grocery store or in the kitchen.

1. Brazil Nuts

Brazil nuts are known for containing higher amounts of selenium compared to many other foods. The selenium content comes from the soil where the trees grow, which means levels can vary depending on the growing region.

Because of this natural variation, even a small number of Brazil nuts can contribute a noticeable amount of selenium to the overall diet. This makes them distinct among nuts and a common example when discussing foods that contain this mineral. Brazil nuts can be eaten on their own or used as an ingredient in everyday meals.

In addition to selenium, Brazil nuts contain fats, small amounts of protein, and minerals such as magnesium. These components contribute to their rich texture and make them a satisfying addition to meals.