BrazilnutsDried Brazilnuts765112.20.02718.508.91.77001.775.7111454
Wheat BranCrude Wheat Bran2319.841.460.394.701490.95NANANA9936180
Durum WheatWheat, durum1473.640.670.0711.370105NANANANANA20132
Enriched SemolinaSemolina, enriched1391.460.210.0510.550101NANANANA5.417.6124
Cooked CouscousCouscous, cooked4460.710.130.0130.2701040.45NANANA6.2517123
Cooked Whole-wheat PastaPasta, whole-wheat, cooked3365.740.820.121.801012.50.230.230.671320122
Cooked KamutCooked Khorasan Wheat3793.140.29NANA010511.6NANANA16.321.6121
Whole Wheat PastaDry Whole-Wheat Pasta1424.160.610.0991.501043.90.430.340.971319.7110
Wheat GermCrude Wheat Germ13913.52.317.34072NANANANA18.332110
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina3144.70.750.121.7NA992.670.220.220.6314.518.3108
Hard Red Spring WheatWheat, hard red spring1522.90.480.0551.101030.62NANANA18.523.4107
Wheat SproutsSprouted Wheat2533.20.520.0661.340107NANANANA2.7819107
Cooked Oat BranOat bran, cooked125010.82.040.194.050143NANANANA32.54096
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1383.70.480.0861.2NA1013.60.280.280.831418.796
Oat BranRaw Oat Bran20314.32.70.255.3801352.95NANANA31.33592
Whole Wheat FlourWhole-grain Wheat Flour1473.680.630.111.601060.60.07400.5315.719.491
Spinach Spaghetti Dry Spinach Spaghetti 1342.10.30.0990.7601013.66NANANA14.21885.3
Dry PastaDry Unenriched Pasta1352.040.370.0320.7301013.60.150.160.654.317.685
Cooked Spinach SpaghettiSpaghetti, spinach, cooked3852.420.350.120.870101NANANANANA17.685
Sunflower Seed ButterSunflower Seed Butter no Salt8144.73.80.0417.90198.54008.54.61484.6
Cooked PastaPasta, cooked, unenriched, without added salt3162.940.560.0760.930981.770.0950.130.285.718.483.5
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt8642.84.50.05928020.72.35NANANA9.5416.668
ChiaDried Chia Seeds10331.63.4318.36043.3NANANANA35.41756.8
Barley flourBarley flour or meal1452.30.490.11101081.16NANANA14.615.254.6
SeitanVital wheat gluten1352.50.370.0651.03018.60NANANA0.8110253.6
Raw Pearled BarleyBarley, pearled, raw1421.650.350.0780.7201101.14NANANA221453.6
Hulled BarleyBarley, hulled1413.250.680.161.401041.13NANANA24.417.653.2
Barley Malt flourBarley malt flour1392.550.530.131.201081.1NANANA9.8314.252.2
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour1371.350.210.030.5401050.37NANANA3.71446.6
Wheat FlourUnenriched All-purpose White Wheat Flour1371.350.210.030.5401050.37NANANA3.71446.6
Sunflower SeedsDried Sunflower Seed Kernels85.6443.80.05119.70172.24NANA2.147.3617.845.4
Millet FlourMillet flour1315.560.70.0583.34NA982.1701.650.394.61443
Oat FlourPartially Debranned Oat Flour12411.320.183.94081.30.9900.120.628.041842
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked4071.50.30.0690.301060.450.0810.0410.333.661238
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked4071.50.30.0690.301060.450.0810.0410.333.661238
Corn BranCrude Corn Bran2232.050.290.0290.9101910NANANA17618.737
Pearled BarleyCooked Pearled Barley4071.80.380.0850.7801151.14NANANA15.49.235
OatsOats1298.871.560.143.1085NANANANA13.621.732.6
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles9630.44.731.9414.30500.24NANANA1.829.931
Roasted Sesame SeedsRoasted Whole Sesame Seeds88.542.55.950.3218.3022.8NANANANA12.41530.4
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels8842.35.930.3218.20230.42NANANA151530.3
Chow MeinChow Mein Chinese Noodles10622.57.150.13.7067.60NANANA7.111.530.3
Whole Sesame SeedsDried Whole Sesame Seeds87.343.36.070.3318.7020.50.26NANANA10.315.530
TahiniSesame Butter from Roasted Kernels84456.330.3419.40180.41NANANA7.814.329
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked5150.980.20.0150.3401090.26NANANA5.1510.429
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked3851.080.30.050.2401080.19NANANA1.5410.329
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt3851.080.30.050.2401080.19NANANA1.5410.329
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked3850.810.220.0380.180110NANANANA1.159.1529
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked3850.730.20.0350.160111NANANANANA9.0829
Dark Rye FlourRye flour, dark1543.40.410.231.401063.550.350.342.7736.624.527.7
Sesame Seed KernelsDried Hulled Sesame Seed Kernels79.248.57.180.212009.30.380.0550.0790.259.216.227.3
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry1341.380.390.0230.4101080.440.0270.150.282.41026.6
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry1341.380.390.0230.4101080.440.0270.150.282.41026.6
Coconut WaterCoconut Water (liquid From Coconuts)26325.264.6300.05309868.7NANANA291926.3
Raw AmaranthUncooked Amaranth Grain1359.461.970.0573.70882.280.0130.361.99.0318.325.2
Rice BranCrude Rice Bran158336.60.511.3078.61.420.320.320.7933.22124.7
Light Rye FlourRye flour, light1401.860.210.120.701071.30.130.20.811.213.824.6
FlaxseedSeeds, flaxseed9439.53.4321.45.530271.4500.371.0825.61723.8
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4073.941.060.0451.4401040.98000.986.51123.6
Hemp SeedsHulled Hemp Seeds90444.169.062507.841.360.280.180.773.628.523.3
Long-grain Brown RiceRaw Long-grain Brown Rice1364.360.810.0441.301040.9000.94.910.323.3
CornmealWhole-grain Yellow Cornmeal1384.960.70.0682.201060.88NANANA1011.221.4
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1395.350.750.0732.3601060.89NANANA109.621.3
CornYellow Corn Grain 1376.50.910.0892.8701020.88NANANA101321.2
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked1400.730.20.0340.160111NANANANA3.99.0821
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched1390.810.220.0380.180110NANANANA1.949.221
White Canned HominyHominy, canned, white6946.10.850.0832.709910.5NANANA17.410.321
Yellow Canned HominyHominy, canned, yellow6946.10.850.0832.7099NANANANA17.410.321
Cooked Rice NoodlesRice noodles, cooked4630.930.110.0190.08801110.14NANANA4.638.321
Dry Rice NoodlesRice noodles, dry1370.770.210.0360.1701100.16NANANA2.28.1720.7
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched1370.90.250.0420.201100.160.0270.0270.111.89.7720.7
RiceRaw Regular Long-grain White Rice1370.90.250.0420.201100.16NANANA1.89.7720.7
Medium Rye flourRye flour, medium1432.180.260.140.8601081.580.170.0861.31715.620.6
Rice FlourUnenriched White Rice Flour1371.940.530.0920.4301090.16NANANA3.288.1320.6
RyeRye grain1482.40.290.160.9701121.450.160.241.0522.315.320.6
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked1350.740.150.0110.260110NANANANA3.89.220.4
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared40320.06900.069010800002.48.819.4
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1512.940.65NANA01121.54NANANA19.714.519
SorghumSorghum Grain1525.260.930.0992.2701103.84NANANA101618.5
Cashew NutsRaw Cashew Nuts9039.67.040.0567.04027.35.340.0450.0455.25316.518
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes11030.72900.2405740.30.0110.5839.7113.4317.7
Oil Roasted CashewsOil Roasted Cashew Nuts86.2417.30.0597.3025.84.30.0690.0694.172.8414.517.5
Raw SpeltUncooked Spelt1483.60.60.0961.760104100.361.240.871621.617.3
Whole Sorghum FlourWhole-grain Sorghum Flour1394.650.740.0851.86NA1072.70.221.820.659.211.717
Cooked SpeltSpelt, cooked3943.35NANANA0104NANANANA15.421.715.7
CoconutRaw Coconut Meat14147.34200.52021.58.8NANANA12.74.714.3
Dried CoconutDried Coconut Meat75.84943.300.530185.57NANANA12.35.214
Coconut MilkRaw Coconut Milk217524600.570127.26NANANA4.84.9813.5
Brown Rice FlourRice flour, brown1383.830.770.0581.301050.91NANANA6.349.9613.3
Roasted BuckwheatRoasted Buckwheat Groats1453.90.850.091.10108NANANANA151712
BuckwheatBuckwheat1464.961.10.111.40104NANANANA14.619.312
Boiled BuckwheatCooked Buckwheat Groats5433.370.730.0760.9501084.90.541.12.1714.718.412
Cooked QuinoaQuinoa, cooked41780.960.354.06088.83.63NANANA11.718.311.7
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry1401.140.160.0410.420104NANANANA6.041611.7
Raw QuinoaQuinoa, uncooked1368.250.960.354.04087NANANANA9.51911.5
Cooked Corn PastaCooked Corn Gluten-free Pasta3972.90.40.041.250111NANANANA1910.411
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry1402.90.410.0391.250111NANANANA15.410.411
Roasted CashewsDry Roasted Cashew Nuts8740.47.980.146.67028.54.36NANANA2.613.310
Cashew ButterPlain Cashew Butter no Salt85428.30.156.96023.5NANANANA1.7159.8
Roasted PistachiosDry Roasted Pistachio Nuts87.4404.930.1911.5024.76.770.190.226.2918.48.74
Macronutrients in Top 100 Cereals & Nuts with the highest Selenium content per 500 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 500 calories.
Top 5 cereals & nuts with most amount of selenium per 500 calories are:
- Dried Brazilnuts
- Crude Wheat Bran
- Durum Wheat
- Enriched Semolina
- Cooked Couscous