BrazilnutsDried Brazilnuts45.530.57.340.0161105.341.06001.063.46.5873
Wheat BranCrude Wheat Bran1395.90.880.232.83089.60.57NANANA59.421.6108
Durum WheatWheat, durum88.52.20.40.0420.82063NANANANANA1279
Enriched SemolinaSemolina, enriched83.30.880.130.0310.33060.7NANANANA3.2510.674.5
Cooked CouscousCouscous, cooked2680.430.0780.0080.160620.27NANANA3.751073.7
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2013.440.490.0721.1060.51.50.140.140.47.851273
Cooked KamutCooked Khorasan Wheat2271.90.18NANA062.76.98NANANA9.771372.5
Whole Wheat PastaDry Whole-Wheat Pasta85.22.50.360.060.91062.52.340.260.20.587.841266
Wheat GermCrude Wheat Germ83.38.11.40.64.4043NANANANA1119.366
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1892.830.450.0741.03NA59.51.60.130.130.388.681164.5
Hard Red Spring WheatWheat, hard red spring911.750.290.0330.660620.37NANANA111464.5
Wheat SproutsSprouted Wheat1521.920.310.0390.8064.4NANANANA1.6711.364.4
Cooked Oat BranOat bran, cooked7506.451.220.112.43085.8NANANANA19.52457.8
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 832.220.290.0510.72NA60.62.150.170.170.58.371157.5
Oat BranRaw Oat Bran1228.571.60.153.23080.81.77NANANA18.82155
Whole Wheat FlourWhole-grain Wheat Flour88.22.20.380.0640.96063.50.360.04400.329.4411.754.5
Spinach Spaghetti Dry Spinach Spaghetti 80.61.270.180.060.46060.32.2NANANA8.5510.851.2
Dry PastaDry Unenriched Pasta811.220.220.0190.44060.42.160.0890.0970.392.610.551
Cooked Spinach SpaghettiSpaghetti, spinach, cooked2311.450.210.0690.52060.3NANANANANA10.651
Sunflower Seed ButterSunflower Seed Butter no Salt48.6272.270.0244.73011.35.12005.12.778.450.8
Cooked PastaPasta, cooked, unenriched, without added salt1901.770.330.0460.56058.61.060.0570.0760.173.41150
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt51.525.72.70.03617012.41.4NANANA5.729.9641
ChiaDried Chia Seeds61.7192.06113.6026NANANANA21.210.234
Barley flourBarley flour or meal871.40.290.0670.6064.80.7NANANA8.89.1332.8
SeitanVital wheat gluten811.50.220.0390.620110NANANA0.496132
Raw Pearled BarleyBarley, pearled, raw85.20.990.210.0470.43066.20.68NANANA13.38.4532
Hulled BarleyBarley, hulled84.71.950.410.0930.85062.30.68NANANA14.710.632
Barley Malt flourBarley malt flour831.530.320.0790.710650.66NANANA5.98.5431.3
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour82.40.810.130.0180.320630.22NANANA2.238.528
Wheat FlourUnenriched All-purpose White Wheat Flour82.40.810.130.0180.320630.22NANANA2.238.528
Sunflower SeedsDried Sunflower Seed Kernels51.426.42.30.03112010.31.35NANA1.34.410.727.2
Millet FlourMillet flour78.53.340.420.0352NA591.300.990.242.758.4425.7
Oat FlourPartially Debranned Oat Flour74.36.771.20.112.37048.80.5900.0740.374.831125.2
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked2440.90.180.0410.18063.50.270.0490.0240.22.27.122.7
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked2440.90.180.0410.18063.50.270.0490.0240.22.27.122.7
Corn BranCrude Corn Bran1341.230.170.0170.5501150NANANA1061122
Pearled BarleyCooked Pearled Barley2441.070.230.0510.470690.68NANANA9.275.521
OatsOats775.320.940.0861.87051NANANANA8.171319.6
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles57.618.32.841.168.60300.14NANANA1.15.9518.5
Roasted Sesame SeedsRoasted Whole Sesame Seeds5325.53.570.1911013.7NANANANA7.43918.3
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5325.43.560.1911013.80.25NANANA8.948.9718.2
Chow MeinChow Mein Chinese Noodles63.713.54.30.0622.2040.50NANANA4.276.9318
Whole Sesame SeedsDried Whole Sesame Seeds52.4263.640.211012.30.16NANANA6.189.318
TahiniSesame Butter from Roasted Kernels50.4273.80.2111.7010.70.25NANANA4.78.5717.3
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked3090.590.120.0090.2065.20.15NANANA3.16.2517.3
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked2310.650.180.030.140650.12NANANA0.926.217.3
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt2310.650.180.030.140650.12NANANA0.926.217.3
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked2310.480.130.0230.11066NANANANA0.695.517.3
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked2310.440.120.0210.095066.3NANANANANA5.4517.3
Dark Rye FlourRye flour, dark922.050.250.140.83063.42.130.210.21.662214.716.6
Sesame Seed KernelsDried Hulled Sesame Seed Kernels47.5294.30.131205.580.230.0330.0480.155.59.7216.4
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry80.20.830.240.0140.240650.260.0160.0880.171.446.0216
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry80.20.830.240.0140.240650.260.0160.0880.171.446.0216
Coconut WaterCoconut Water (liquid From Coconuts)15793.162.7800.032058.641.2NANANA17.411.415.8
Raw AmaranthUncooked Amaranth Grain815.681.180.0342.2052.81.370.0080.221.135.41115
Rice BranCrude Rice Bran9519.83.960.36.80470.850.190.190.472012.715
Light Rye FlourRye flour, light841.10.130.070.42064.40.780.0760.120.486.728.2514.8
FlaxseedSeeds, flaxseed5623.72.06133.3016.20.8700.220.6515.310.314.3
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2442.370.630.0270.87062.40.59000.593.96.714
Hemp SeedsHulled Hemp Seeds54.226.42.55.441504.70.810.170.110.462.171714
Long-grain Brown RiceRaw Long-grain Brown Rice81.72.60.480.0260.79062.30.54000.542.946.1614
CornmealWhole-grain Yellow Cornmeal832.980.420.0411.3063.70.53NANANA6.056.7313
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour833.20.450.0441.40640.53NANANA6.075.7612.8
CornYellow Corn Grain 823.90.550.0531.720610.53NANANA67.7412.7
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked83.80.440.120.020.096066.3NANANANA2.355.4512.7
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched83.30.480.130.0230.11066NANANANA1.175.512.6
White Canned HominyHominy, canned, white4173.670.510.051.6059.46.3NANANA10.46.1712.5
Yellow Canned HominyHominy, canned, yellow4173.670.510.051.6059.4NANANANA10.46.1712.5
Cooked Rice NoodlesRice noodles, cooked2780.560.0640.0110.053066.70.083NANANA2.784.9712.5
Dry Rice NoodlesRice noodles, dry82.40.460.130.0210.10660.099NANANA1.34.912.4
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched820.540.150.0250.12065.70.0990.0160.0160.0661.075.8612.4
RiceRaw Regular Long-grain White Rice820.540.150.0250.12065.70.099NANANA1.075.8612.4
Medium Rye flourRye flour, medium861.30.150.0840.510650.950.10.0520.77109.3512.4
Rice FlourUnenriched White Rice Flour821.160.320.0550.26065.70.098NANANA1.974.8812.4
RyeRye grain88.81.450.170.0960.58067.30.870.0980.140.6313.49.1812.3
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked810.450.090.0060.15066.2NANANANA2.275.5212.2
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared2421.20.04100.041064.700001.455.2711.6
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour901.760.39NANA067.30.92NANANA128.711.5
SorghumSorghum Grain913.160.560.0591.36065.72.3NANANA6.19.711
Cashew NutsRaw Cashew Nuts54.223.84.220.0344.22016.43.20.0270.0273.151.89.910.8
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes65.818.417.400.15034240.0070.35246.52.0610.6
Oil Roasted CashewsOil Roasted Cashew Nuts51.724.74.40.0354.4015.52.60.0410.0412.51.78.710.5
Raw SpeltUncooked Spelt88.82.160.360.0581.06062.36.050.210.750.529.51310.4
Whole Sorghum FlourWhole-grain Sorghum Flour83.62.80.440.0511.1NA641.620.131.10.395.57.0410
Cooked SpeltSpelt, cooked2362NANANA062.5NANANANA9.2139.45
CoconutRaw Coconut Meat84.728.42500.310135.28NANANA7.632.828.56
Dried CoconutDried Coconut Meat45.529.32600.32010.83.34NANANA7.43.138.4
Coconut MilkRaw Coconut Milk1303127.600.3407.234.36NANANA2.8738.1
Brown Rice FlourRice flour, brown82.62.30.460.0350.79063.20.55NANANA3.85.988
Roasted BuckwheatRoasted Buckwheat Groats86.72.350.510.0540.66065NANANANA8.93107.3
BuckwheatBuckwheat87.52.970.650.0680.84062.5NANANANA8.7511.67.26
Boiled BuckwheatCooked Buckwheat Groats3262.020.440.0460.570652.930.330.651.38.8117.17
Cooked QuinoaQuinoa, cooked2504.80.580.212.44053.32.18NANANA7117
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry84.30.680.0970.0240.25062.4NANANANA3.629.567
Raw QuinoaQuinoa, uncooked81.54.950.580.212.43052.3NANANANA5.711.56.93
Cooked Corn PastaCooked Corn Gluten-free Pasta2381.740.240.0240.75066.5NANANANA11.46.266.67
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry841.750.240.0240.75066.6NANANANA9.246.276.64
Roasted CashewsDry Roasted Cashew Nuts52.324.24.80.08440172.6NANANA1.5786.1
Cashew ButterPlain Cashew Butter no Salt5125.350.0874.17014NANANANA1.028.975.88
Roasted PistachiosDry Roasted Pistachio Nuts52.4242.960.116.90154.060.120.133.75.4115.24
Macronutrients in Top 100 Cereals & Nuts with the highest Selenium content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all cereals & nuts , sorted by most amount of Selenium per 300 calories.
Top 5 cereals & nuts with most amount of selenium per 300 calories are:
- Dried Brazilnuts
- Crude Wheat Bran
- Durum Wheat
- Enriched Semolina
- Cooked Couscous