Selenium Foods / Human RDA
| Amount | Item | Units |
| 1 | Brazil nut | 96 mcg (3) |
| 3 oz | tuna, yellowfish, cooked, dry heat | 92 mcg (4) |
| 3 oz | sardines, in oil, canned, drained solids with bones | 45 mcg (4) |
| 3 oz | roasted ham | 42 mcg (4) |
| 3 oz | shrimp, canned | 40 mcg (4) |
| 1 cup | macaroni, enriched, cooked | 37 mcg (4) |
| 3 oz | bottom round, roasted beef steak | 33 mcg (4) |
| 3 oz | turkey, roasted, boneless | 31 mcg (4) |
| 3 oz | beef liver, pan fried | 28 mcg (4) |
| 3 oz | chicken, roasted, light meat | 22 mcg (4) |
| 1 cup | cottage cheese, 1% milk-fat | 22 mcg (4) |
| 1 cup | rice, brown, long-grain | 19 mcg (4) |
1 large hard-boiled egg contains 15 mcg (4)
1 slice of whole wheat bread contains 13 mcg (4)
1 cup of canned, plain or vegetarian baked beans contains 13 mcg (4)
1 cup of regular & quick, unenriched, cooked with water, oatmeal contains 13 mcg (4)
1 cup of 1% milk contains 8 mcg (4)
1 cup of plain, low fat yogurt contains 8 mcg (4)
1 cup of boiled lentils contains 6 mcg (4)
1 slice of white bread contains 6 mcg (4)
1/2 cup of frozen, boiled, spinach contains 5 mcg (4)
1 cup of marinara spaghetti sauce contains 4 mcg (4)
1 oz of dry roasted, cashew nuts contains 3 mcg (4)
1 cup of corn flakes contains 2 mcg (4)
1/2 cup of frozen, boiled, green peas contains 1 mcg (4)
1/2 cup of sliced bananas contains 1 mcg (4)
1 baked, flesh and skin potato contains 1 mcg (4)
beef (1)
lean chicken
fish
organ meats
cottage cheese (1)
liverwurst
muscle meats (4)
cereals (4)
grains (4)
diary products (4)
salmon (5)
1 tsp of Dijon mustard contains 4.9 ug
Resources
1. https://honehealth.com/edge/health/best-glutathione-foods/
2. https://www.webmd.com/a-to-z-guides/what-is-heinz-body-anemia
3. https://www.healthline.com/nutrition/brazil-nuts-benefits#nutritious
4. https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/
