Top 10 Foods High in Selenium

Top 10 Foods High in Selenium

The bowl full of fruits
As described in our previous article, selenium plays an important role in thyroid health. Let’s find out the top 10 foods high in selenium according to the National Institutes of Health.

1. Brazil nuts

Brazil Nuts

Brazil nuts are one of the best foods high in selenium. One serving, or about six to eight nuts, contains about 544 mcg of this micronutrient. Besides, Brazil nuts are a great option for vegans and vegetarians.

2. Other nuts and seeds

Other nuts and seeds
Even though Brazil nuts contain the highest amount of selenium, most of the other nuts and seeds have decent quantities of it. For instance, one ounce of sunflower seeds contains 11.9 mcg of selenium.

3. Tuna

3 ounces of yellowfin tuna contain about 25 grams of protein and 92 mcg of selenium, making it an excellent product for a healthy lifestyle.

4. Beef steak

Beef steak
Great news for the meat lovers – steak is not just delicious – it is also beneficial for your thyroid health. The bottom round beef steak will provide you with about 33 mcg of selenium per 3 ounces of meat, which covers nearly 60% of your daily need!

5. Turkey

You can get 31 mcg of selenium from 3 oz of roasted turkey. Sounds like a legit reason to cook it not only on Thanksgiving!

6. Baked beans

Baked beans
Baked beans are an amazing low-budget source of selenium – just one cup brings about 13 mcg of selenium, which covers almost 25% of your daily need.

7. Tofu

Tofu is another affordable product you should introduce into your diet! One cup of plain tofu covers 80% of daily selenium need (43.8 mcg).

8. Eggs

One egg provides about 15 mcg of selenium. Thus, a two egg omelet will cover almost 60% of your daily selenium need.

9. Cottage cheese

Cottage cheese
Another reason to visit your local farmer – one cup of cottage cheese provides about 20 mcg of selenium!

10. Enriched pasta

Enriched pasta
Enriched products are those that lost nutrients during processing and, in order to compensate it, vitamins and minerals are added back at the end of the production. A cup of such macaroni contains about 37 mcg of selenium, thus covering 67% of daily need in it.


Selenium is crucial for thyroid function as it plays a role in the synthesis of thyroid hormones. Insufficient selenium levels can impair thyroid function, leading to potential health issues. Including selenium-rich foods in your diet helps support thyroid health and hormone production.

While Brazil nuts are exceptionally high in selenium, other nuts and seeds also contain decent quantities of this micronutrient. Sunflower seeds, for example, provide a notable amount of selenium per serving, offering an alternative source for individuals who may not consume Brazil nuts.

Yes, Brazil nuts serve as an excellent selenium source for those following plant-based diets. Additionally, foods like tofu, baked beans, and enriched pasta provide significant amounts of selenium, making it feasible for vegetarians and vegans to meet their selenium needs through plant-based sources.

Incorporating selenium-rich foods into your meals can be simple and delicious. You can snack on Brazil nuts or sunflower seeds, add tofu to stir-fries or salads, include baked beans as a side dish, or opt for dishes like beef steak or roasted turkey for main meals. Experimenting with recipes that include these selenium-rich ingredients can help diversify your diet while supporting thyroid health.


At ThyForLife, we do our utmost to provide accurate information. For detailed medical information regarding diagnosis, treatment, and general practices please consult your healthcare professional. Always listen to the advice of your healthcare provider.
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