11 Foods With More Selenium Than an Egg

Eleven foods contain more selenium per 100 grams than an egg, which has 31 mcg of selenium per 100 g. The top sources include Brazil Nut at 1917 mcg, followed by Tuna Steak at 108 mcg and Canned Tuna at 80 mcg.

This list highlights foods that provide higher selenium content than an egg, ranked per 100 grams. Selenium is an essential mineral important for various bodily functions.

Foods With More Selenium Than an Egg

The following table ranks foods based on their selenium content per 100 grams.

All values are per 100 grams (about 3.5 oz), the standard basis for comparing foods gram for gram.

#	Food	Selenium (per 100 g)	% Daily Value	% More Than an egg
1	Brazil Nut	1917 mcg	3485%	6084%
2	Tuna Steak	108 mcg	196%	248%
3	Canned Tuna	80 mcg	145%	158%
4	Tilapia	54 mcg	98%	74%
5	Sardines	53 mcg	96%	70%
6	Bacon	45 mcg	82%	45%
7	Shrimp	40 mcg	73%	29%
8	Cod	40 mcg	73%	29%
9	Pork Chop	38 mcg	69%	23%
10	Salmon	35 mcg	64%	13%
11	Pork Tenderloin	33 mcg	60%	6%

For reference, an egg has 31 mcg of selenium per 100 g, about 56% of the Daily Value (55 mcg).

Track Your Selenium Intake

Knowing which foods are richest in selenium only helps if you log what you actually eat. Nutrola identifies food from a photo, barcode or voice entry and returns the calories, macros and key nutrients, so you can see your selenium intake add up across the day instead of guessing. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

Sources and Method

Selenium values are from the USDA FoodData Central database, expressed per 100 grams of the food as commonly eaten. Foods are included only when their per-100-gram selenium content is higher than that of an egg (31 mcg), and ranked highest first. Percent Daily Value uses the US reference intake of 55 mcg. Values vary with variety, growing conditions and preparation. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

What food has the most selenium?

Brazil Nut has the most selenium, providing 1917 mcg per 100 g. This amount significantly exceeds that of an egg.

Does an egg have a lot of selenium?

An egg contains 31 mcg of selenium per 100 g, which is 56% of the Daily Value of 55 mcg. While it contributes to dietary selenium, many foods surpass its content.

How much selenium do you need per day?

The recommended daily intake of selenium is 55 mcg for adults. This amount supports overall health and proper functioning of the body.

Are these selenium values per 100 grams or per serving?

The selenium values listed are per 100 grams. This allows for a consistent comparison across different foods.

Key Takeaways

• Brazil Nut is the highest source of selenium.
• An egg has 31 mcg of selenium per 100 g.
• Tuna Steak and Canned Tuna are also good sources.
• Daily selenium needs for adults are 55 mcg.