Selenium Rich Vegetables

Welcome to the list of the top 100 vegetables highest in selenium content. Where the amount of selenium ranges from 26.90 µg to 1.00 µg per 100g. The top vegetable is Potatoes, mashed, ready-to-eat with the highest selenium content, which in 100g contains 26.90 µg of selenium.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Potatoes, mashed, ready-to-eat has a nutritional value score of 14.00 out of 100.

Other important and selenium related nutrients are Energy, Protein, Total Fat and Carbohydrate. For this 100g serving for Potatoes, mashed, ready-to-eat, which is the top of the vegetables list for selenium content in your diet, the amount of Energy is 106.00 kcal (5% RDA), the amount of Protein is 1.97 g (4% RDA), the amount of Total Fat is 5.01 g (8% RDA) and the amount of Carbohydrate is 13.29 g (10% RDA). The nutritional content and facts for 100g, which includes Energy, Protein, Total Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the selenium content in Potatoes, mashed, ready-to-eat from the list of vegetables.

Top Twenty List - Highest selenium Content per 100g

Below is a basic list for selenium in vegetables for the top 20 vegetables. A more comprehensive list for the top items can be found at the bottom of the page along with different servings.

1. Potatoes, mashed, ready-to-eat 26.90µg
2. Mushrooms, brown, italian, or crimini, raw 26.00µg
3. Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw 26.00µg
4. Mushrooms, shiitake, cooked, with salt 24.80µg
5. Mushrooms, shiitake, cooked, without salt 24.80µg
6. Mushrooms, portabella, exposed to ultraviolet light, grilled 21.90µg
7. Mushrooms, portabella, grilled 21.90µg
8. Mushrooms, portabella, exposed to ultraviolet light, raw 18.60µg
9. Mushrooms, portabella, raw 18.60µg
10. Mushrooms, white, microwaved 18.00µg
11. Garlic, raw 14.20µg
12. Mushrooms, white, stir-fried 13.90µg
13. Mushrooms, white, cooked, boiled, drained, with salt 13.40µg
14. Mushrooms, white, cooked, boiled, drained, without salt 11.90µg
15. Jew's ear, (pepeao), raw 11.10µg
16. Spinach souffle 11.10µg
17. Mushrooms, white, raw 9.30µg
18. Mushroom, white, exposed to ultraviolet light, raw 9.30µg
19. Potato pancakes 8.90µg
20. Mushrooms, shiitake, stir-fried 6.30µg

Highest Amount of selenium per Serving

Please remember that the above gives an accurate value in 100g for high selenium foods in your diet. You should also take into account portion sizes when you are considering the selenium nutritional content.

The food with the highest selenium content per typical serving is Potatoes, mashed, ready-to-eat which contains 61.6 µg in 1.000 cup (or 229.00 g). For this serving the Energy content is 242.74 kcal (12% RDA), the Protein content is 4.51 g (8% RDA), the Total Fat content is 11.47 g (18% RDA) and the Carbohydrate content is 30.43 g (23% RDA).

µg of selenium in vegetables (per 100g)

The list below gives the total selenium content in the top 100 items from the general description 'vegetables' each of which show the selenium amount as well as Energy, Protein, Total Fat and Carbohydrate. The top 50 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

The level of selenium can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 38 items. The highest amount of selenium from the 38 raw items is in Mushrooms, brown, italian, or crimini, raw where the content is 26.00 µg per 100g. The number of food items which are cooked are 43 items. The highest amount of selenium from the 43 cooked items is in Mushrooms, shiitake, cooked, with salt where the amount is 24.80 µg per 100g. Comparing raw and cooked vegetables shows that cooking can change the levels of selenium by 1.2 µg in a 100g serving.

Nutritional Information Summary