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Plant foods are the major dietary sources of selenium in most countries throughout the world. The amount of selenium in soil, which varies by region, determines the amount of selenium in the plant foods that are grown in that soil. Researchers know that soils in the high plains of northern Nebraska and the Dakotas have very high levels of selenium. People living in those regions generally have the highest selenium intakes in the United States. Soils in some parts of China and Russia have very low amounts of selenium and dietary selenium deficiency is often reported in those regions.
Selenium also can be found in some meats and seafood. Animals that eat grains or plants that were grown in selenium-rich soil have higher levels of selenium in their muscle. In the United States, meats and bread are common sources of dietary selenium. Some nuts, in particular Brazil nuts and walnuts, are also very good sources of selenium. The table of food sources of selenium suggests many dietary sources of
selenium.
Table of Food Sources of Selenium
The selenium content of foods varies according to the growing area. The following table lists the mean selenium content of foods identified in the Total Diet Study and in the USDA data
bank.
| Food |
Micrograms |
%DV* |
| Brazil nuts,
dried, unblanched, 1 oz |
840 |
1200 |
| Tuna, canned in oil,
drained, 3 1/2 oz |
78 |
111 |
| Beef / calf liver, 3 oz |
48 |
69 |
| Cod, cooked, dry
heat, 3 oz |
40 |
57 |
| Noodles, enriched,
boiled, 1 c |
35 |
50 |
| Macaroni and cheese
(box mix), 1 c |
32 |
46 |
| Turkey, breast, oven
roasted, 3 1/2 oz |
31 |
44 |
| Macaroni,elbow,
enriched, boiled, 1 c |
30 |
43 |
| Spaghetti w/ meat
sauce, 1 c |
25 |
36 |
| Chicken, meat only, 1/2 breast |
24 |
34 |
| Beef chuck roast, lean
only, oven roasted, 3 oz |
23 |
33 |
| Bread, enriched, whole
wheat, 2 slices |
20 |
29 |
| Oatmeal, 1 c cooked |
16 |
23 |
| Egg, raw, whole, 1 large |
15 |
21 |
| Bread, enriched,
white, 2 slices |
14 |
20 |
| Rice, enriched, long
grain,cooked, 1 c |
14 |
20 |
| Cottage cheese, lowfat 2%, 1/2 c |
11 |
16 |
| Walnuts, black,
dried, 1 oz |
5 |
7 |
| Cheddar cheese, 1 oz |
4 |
6 |
| *DV = Daily Value. DVs are reference numbers based on the Recommended Dietary Allowance (RDA). They were developed to help consumers determine if a food contains very much of a specific nutrient. The DV for selenium is 70 micrograms (mcg). The percent DV (%DV) listed on the nutrition facts panel of food labels tells adults what percentage of the DV is provided by one serving. Even foods that provide lower percentages of the DV will contribute to a healthful diet. |
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