Foods high in selenium (per serving)
100 whole foods ranked by selenium per common serving, from USDA FoodData Central. Nuts, brazilnuts leads with 543 µg per 1 oz (6 kernels) (988% of the Daily Value), followed by Mollusks, oyster (131 µg) and Fish, tuna (92 µg).
Selenium is part of antioxidant enzymes and is needed for thyroid hormone metabolism. The Daily Value is 55 µg. Brazil nuts, seafood, meat, eggs and grains are the main sources; one Brazil nut can exceed the DV.
Top 10 at a glance
Top 10 foods highest in selenium
- Nuts, brazilnuts (dried, unblanched)1 oz (6 kernels) (28 g) · 187 kcal543 µg988% DV
- Mollusks, oyster (Pacific, cooked, moist heat)3 oz (85 g) · 139 kcal131 µg238% DV
- Fish, tuna (yellowfin, fresh, cooked, dry heat)3 oz (85 g) · 110 kcal92 µg167% DV
- Turkey, all classes (liver, cooked, simmered)3 oz (85 g) · 161 kcal87 µg158% DV
- Mollusks, mussel (blue, cooked, moist heat)3 oz (85 g) · 146 kcal76.2 µg138% DV
- Crustaceans, lobster (northern, cooked, moist heat)3 oz (85 g) · 76 kcal62.1 µg113% DV
- Fish, swordfish (cooked, dry heat)3 oz (85 g) · 146 kcal58.2 µg106% DV
- Wheat, KAMUT khorasan (cooked)1 cup (172 g) · 227 kcal54.9 µg100% DV
- Mollusks, clam (mixed species, cooked, moist heat)3 oz (85 g) · 126 kcal54.4 µg99% DV
- Pork, fresh (loin, top loin (chops), boneless, separable lean only, with added solution, cooked, broiled)3 oz (85 g) · 144 kcal47.3 µg86% DV
All 100 foods ranked
Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). %DV is based on the FDA Daily Value of 55 µg.
| # | Food | Group | Serving | Selenium (µg) | % Daily Value | Per 100 g | kcal |
|---|---|---|---|---|---|---|---|
| 1 | Nuts, brazilnuts (dried, unblanched) | Nuts and seeds | 1 oz (6 kernels) (28 g) | 543 | 1,917 | 187 | |
| 2 | Mollusks, oyster (Pacific, cooked, moist heat) | Fish and seafood | 3 oz (85 g) | 131 | 154 | 139 | |
| 3 | Fish, tuna (yellowfin, fresh, cooked, dry heat) | Fish and seafood | 3 oz (85 g) | 92 | 108 | 110 | |
| 4 | Turkey, all classes (liver, cooked, simmered) | Meat and poultry | 3 oz (85 g) | 87 | 102 | 161 | |
| 5 | Mollusks, mussel (blue, cooked, moist heat) | Fish and seafood | 3 oz (85 g) | 76.2 | 89.6 | 146 | |
| 6 | Crustaceans, lobster (northern, cooked, moist heat) | Fish and seafood | 3 oz (85 g) | 62.1 | 73.1 | 76 | |
| 7 | Fish, swordfish (cooked, dry heat) | Fish and seafood | 3 oz (85 g) | 58.2 | 68.5 | 146 | |
| 8 | Wheat, KAMUT khorasan (cooked) | Grains | 1 cup (172 g) | 54.9 | 31.9 | 227 | |
| 9 | Mollusks, clam (mixed species, cooked, moist heat) | Fish and seafood | 3 oz (85 g) | 54.4 | 64 | 126 | |
| 10 | Pork, fresh (loin, top loin (chops), boneless, separable lean only, with added solution, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 47.3 | 55.6 | 144 | |
| 11 | Fish, halibut (Atlantic and Pacific, cooked, dry heat) | Fish and seafood | 3 oz (85 g) | 47.1 | 55.4 | 94 | |
| 12 | Fish, tilapia (cooked, dry heat) | Fish and seafood | 3 oz (85 g) | 46.2 | 54.4 | 109 | |
| 13 | Lamb, New Zealand (imported, testes, cooked, soaked and fried) | Meat and poultry | 3 oz (85 g) | 45 | 53 | 106 | |
| 14 | Fish, sardine (Atlantic, canned in oil, drained solids with bone) | Fish and seafood | 3 oz (85 g) | 44.8 | 52.7 | 177 | |
| 15 | Fish, mackerel (Atlantic, cooked, dry heat) | Fish and seafood | 3 oz (85 g) | 43.9 | 51.6 | 223 | |
| 16 | Chicken, broiler (rotisserie, BBQ, wing, meat only) | Meat and poultry | 3 oz (85 g) | 43.4 | 51.1 | 158 | |
| 17 | Couscous, cooked | Grains | 1 cup, cooked (157 g) | 43.2 | 27.5 | 176 | |
| 18 | Pasta, whole-wheat (cooked) | Grains | 1 cup spaghetti not packed (117 g) | 42.5 | 36.3 | 174 | |
| 19 | Crustaceans, shrimp (mixed species, cooked, moist heat (may contain additives to retain moisture)) | Fish and seafood | 3 oz (85 g) | 42.1 | 49.5 | 101 | |
| 20 | Crustaceans, crab (dungeness, cooked, moist heat) | Fish and seafood | 3 oz (85 g) | 40.5 | 47.6 | 94 | |
| 21 | Seeds, flaxseed | Nuts and seeds | 1 oz (28 g) | 38.5 | 136 | 151 | |
| 22 | Beef, round (outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled) | Meat and poultry | 3 oz (85 g) | 38.1 | 44.8 | 162 | |
| 23 | Vermicelli, made from soy | Legumes | 1 cup (140 g) | 37.8 | 27 | 463 | |
| 24 | Beef, chuck (shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, select, cooked, grilled) | Meat and poultry | 3 oz (85 g) | 37.7 | 44.3 | 150 | |
| 25 | Chicken, broiler or fryers (breast, skinless, boneless, meat only, with added solution, cooked, grilled) | Meat and poultry | 3 oz (85 g) | 36 | 42.4 | 126 | |
| 26 | Mushrooms, shiitake (cooked, without salt) | Vegetables | 1 cup pieces (145 g) | 36 | 24.8 | 81 | |
| 27 | Game meat, bison (ribeye, separable lean only, 1" steak, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 35.8 | 42.1 | 150 | |
| 28 | Beef, rib eye steak (boneless, lip off, separable lean only, trimmed to 0" fat, select, cooked, grilled) | Meat and poultry | 3 oz (85 g) | 33.6 | 39.5 | 162 | |
| 29 | Seeds, sunflower seed butter (without salt) | Nuts and seeds | 2 tbsp (32 g) | 33.4 | 104 | 197 | |
| 30 | Beef, brisket (flat half, separable lean only, trimmed to 0" fat, select, cooked, braised) | Meat and poultry | 3 oz (85 g) | 33.3 | 39.2 | 168 | |
| 31 | Beef, top sirloin (steak, separable lean only, trimmed to 0" fat, select, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 33.1 | 38.9 | 150 | |
| 32 | Beef, rib (small end (ribs 10-12), separable lean only, trimmed to 1/8" fat, select, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 33 | 38.8 | 160 | |
| 33 | Lamb, cubed for stew or kabob (leg and shoulder) (separable lean only, trimmed to 1/4" fat, cooked, braised) | Meat and poultry | 3 oz (85 g) | 32.4 | 38.1 | 190 | |
| 34 | Lamb, shoulder (arm, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised) | Meat and poultry | 3 oz (85 g) | 32.2 | 37.9 | 286 | |
| 35 | Turkey, all classes (leg, meat and skin, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 32.1 | 37.8 | 177 | |
| 36 | Turkey, all classes (back, meat and skin, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 32.1 | 37.8 | 207 | |
| 37 | Pork, Leg sirloin tip roast (boneless, separable lean and fat, cooked, braised) | Meat and poultry | 3 oz (85 g) | 32 | 37.7 | 133 | |
| 38 | Spaghetti, spinach (cooked) | Grains | 1 cup (140 g) | 30.9 | 22.1 | 182 | |
| 39 | Turkey, whole (neck, meat only, cooked, simmered) | Meat and poultry | 3 oz (85 g) | 30.8 | 36.2 | 138 | |
| 40 | Turkey, ground (85% lean, 15% fat, pan-broiled crumbles) | Meat and poultry | 3 oz (85 g) | 30.7 | 36.1 | 219 | |
| 41 | Lamb, foreshank (separable lean only, trimmed to 1/4" fat, choice, cooked, braised) | Meat and poultry | 3 oz (85 g) | 30 | 35.3 | 159 | |
| 42 | Salmon, sockeye (canned, drained solids, without skin and bones) | Fish and seafood | 3 oz (85 g) | 29.4 | 34.6 | 134 | |
| 43 | Turkey, fryer-roasters (meat and skin, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 28.7 | 33.8 | 146 | |
| 44 | Pork, Shoulder breast (boneless, separable lean and fat, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 28.6 | 33.7 | 138 | |
| 45 | Chicken, dark meat (thigh, meat only, with added solution, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 28.6 | 33.7 | 139 | |
| 46 | Pork loin, fresh (backribs, bone-in, cooked-roasted, lean only) | Meat and poultry | 3 oz (85 g) | 28.6 | 33.7 | 217 | |
| 47 | Lamb, loin (separable lean only, trimmed to 1/4" fat, choice, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 27.9 | 32.8 | 184 | |
| 48 | Pork, loin (leg cap steak, boneless, separable lean and fat, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 27.3 | 32.1 | 134 | |
| 49 | Lamb, leg (shank half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 26.9 | 31.7 | 153 | |
| 50 | Mushrooms, portabella (exposed to ultraviolet light, grilled) | Vegetables | 1 cup sliced (121 g) | 26.5 | 21.9 | 35 | |
| 51 | Bison, ground (grass-fed, cooked) | Meat and poultry | 3 oz (85 g) | 26.4 | 31.1 | 152 | |
| 52 | Chicken, broilers or fryers (dark meat, thigh, meat only, cooked, braised) | Meat and poultry | 3 oz (85 g) | 24.8 | 29.2 | 150 | |
| 53 | Duck, young duckling (domesticated, White Pekin, breast, meat only, boneless, cooked without skin, broiled) | Meat and poultry | 3 oz (85 g) | 24.6 | 29 | 119 | |
| 54 | Turkey thigh, pre-basted (meat and skin, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 23.7 | 27.9 | 133 | |
| 55 | Cereals, oats (regular and quick, not fortified, dry) | Grains | 1 cup (81 g) | 23.4 | 28.9 | 307 | |
| 56 | Pork, shoulder (petite tender, boneless, separable lean and fat, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 22.9 | 27 | 132 | |
| 57 | Mushrooms, brown (italian, or crimini, exposed to ultraviolet light, raw) | Vegetables | 1 cup whole (87 g) | 22.6 | 26 | 19 | |
| 58 | Chicken, broilers or fryers (leg, meat only, cooked, stewed) | Meat and poultry | 3 oz (85 g) | 22.5 | 26.5 | 157 | |
| 59 | Seeds, sunflower seed kernels (dry roasted, without salt) | Nuts and seeds | 1 oz (28 g) | 22.5 | 79.3 | 165 | |
| 60 | Tofu, soft (prepared with calcium sulfate and magnesium chloride (nigari)) | Legumes | 1 cup (1/2" cubes) (248 g) | 22.1 | 8.9 | 151 | |
| 61 | Tofu, raw (firm, prepared with calcium sulfate) | Legumes | 0.5 cup (126 g) | 21.9 | 17.4 | 181 | |
| 62 | Turkey breast, pre-basted (meat and skin, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 21.8 | 25.7 | 107 | |
| 63 | Goose, domesticated (meat only, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 21.7 | 25.5 | 202 | |
| 64 | Chicken, broilers or fryers (wing, meat and skin, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 21.7 | 25.5 | 216 | |
| 65 | Chicken patty, frozen (cooked) | Meat and poultry | 3 oz (85 g) | 19.8 | 23.3 | 244 | |
| 66 | Garlic, raw | Vegetables | 1 cup (136 g) | 19.3 | 14.2 | 203 | |
| 67 | Duck, domesticated (meat only, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 19 | 22.4 | 171 | |
| 68 | Mushrooms, white (cooked, boiled, drained, without salt) | Vegetables | 1 cup pieces (156 g) | 18.6 | 11.9 | 44 | |
| 69 | Quail, cooked (total edible) | Meat and poultry | 3 oz (85 g) | 18.5 | 21.8 | 193 | |
| 70 | Mollusks, scallop ((bay and sea), cooked, steamed) | Fish and seafood | 3 oz (85 g) | 18.4 | 21.7 | 94 | |
| 71 | Veal, foreshank (osso buco, separable lean only, cooked, braised) | Meat and poultry | 3 oz (85 g) | 17.6 | 20.7 | 133 | |
| 72 | Pheasant, cooked (total edible) | Meat and poultry | 3 oz (85 g) | 17.6 | 20.7 | 203 | |
| 73 | Dove, cooked | Meat and poultry | 3 oz (85 g) | 17.1 | 20.1 | 181 | |
| 74 | Yogurt, Greek (plain, nonfat) | Dairy and eggs | 1 container (170 g) | 16.8 | 9.9 | 100 | |
| 75 | Turkey and gravy, frozen | Meat and poultry | 3 oz (85 g) | 16.3 | 19.2 | 57 | |
| 76 | Egg, whole (cooked, omelet) | Dairy and eggs | 1 large (61 g) | 15.7 | 25.8 | 94 | |
| 77 | Veal, ground (cooked, pan-fried) | Meat and poultry | 3 oz (85 g) | 15.7 | 18.5 | 183 | |
| 78 | Seeds, chia seeds (dried) | Nuts and seeds | 1 oz (28 g) | 15.6 | 55.2 | 138 | |
| 79 | Corn pudding, home prepared | Vegetables | 1 cup (250 g) | 15.2 | 6.1 | 328 | |
| 80 | Beans, navy (mature seeds, canned) | Legumes | 1 cup (262 g) | 15.2 | 5.8 | 296 | |
| 81 | Spinach souffle | Vegetables | 1 cup (136 g) | 15.1 | 11.1 | 234 | |
| 82 | Game meat, deer (shoulder clod, separable lean only, cooked, braised) | Meat and poultry | 3 oz (85 g) | 15 | 17.7 | 162 | |
| 83 | Rice, brown (parboiled, cooked, UNCLE BENS) | Grains | 1 cup (155 g) | 14.6 | 9.4 | 228 | |
| 84 | Barley, pearled (cooked) | Grains | 1 cup (157 g) | 13.5 | 8.6 | 193 | |
| 85 | Veal, shank (fore and hind) (separable lean and fat, cooked, braised) | Meat and poultry | 3 oz (85 g) | 13 | 15.3 | 162 | |
| 86 | Okara | Legumes | 1 cup (122 g) | 12.9 | 10.6 | 93 | |
| 87 | Peanut Butter, smooth | Legumes | 2 tbsp (32 g) | 12.9 | 40.4 | 188 | |
| 88 | Game meat, rabbit (wild, cooked, stewed) | Meat and poultry | 3 oz (85 g) | 12.9 | 15.2 | 147 | |
| 89 | Soybeans, mature cooked (boiled, without salt) | Legumes | 1 cup (172 g) | 12.6 | 7.3 | 296 | |
| 90 | Tofu, firm (prepared with calcium sulfate and magnesium chloride (nigari)) | Legumes | 0.5 cup (126 g) | 12.5 | 9.9 | 98 | |
| 91 | Game meat, elk (cooked, roasted) | Meat and poultry | 3 oz (85 g) | 11.1 | 13 | 124 | |
| 92 | Lima beans, large (mature seeds, canned) | Legumes | 1 cup (241 g) | 10.8 | 4.5 | 190 | |
| 93 | Beans, great northern (mature seeds, canned, low sodium) | Legumes | 1 cup (262 g) | 10.7 | 4.1 | 299 | |
| 94 | Beans, pinto (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (171 g) | 10.6 | 6.2 | 245 | |
| 95 | Seeds, sesame butter (tahini, from roasted and toasted kernels (most common type)) | Nuts and seeds | 2 tbsp (30 g) | 10.3 | 34.4 | 178 | |
| 96 | Game meat, goat (cooked, roasted) | Meat and poultry | 3 oz (85 g) | 10 | 11.8 | 122 | |
| 97 | Cheese, parmesan (grated) | Dairy and eggs | 1 oz (28 g) | 9.9 | 35 | 119 | |
| 98 | Seeds, sesame seeds (whole, roasted and toasted) | Nuts and seeds | 1 oz (28 g) | 9.8 | 34.4 | 160 | |
| 99 | Nuts, mixed nuts (oil roasted, with peanuts, without salt added) | Nuts and seeds | 1 oz (28 g) | 9.6 | 33.9 | 172 | |
| 100 | Egg, yolk (raw, fresh) | Dairy and eggs | 1 large (17 g) | 9.5 | 55.8 | 55 |
Selenium by food group
The best selenium sources within each group.
Fruits (44)
- Peaches, yellow (raw) · 3.1 µg per 1 medium (2-2/3" dia)
- Plantains, yellow (raw) · 2.2 µg per 1 cup, sliced
- Mangos, raw · 2 µg per 1 fruit without refuse
- Grapefruit, raw (pink and red, Florida) · 1.7 µg per 0.5 fruit (3-3/4" dia)
- Strawberries, frozen (unsweetened) · 1.5 µg per 1 cup, thawed
- Pomegranates, raw · 1.4 µg per 1 pomegranate (4" dia)
Vegetables (50)
- Mushrooms, shiitake (cooked, without salt) · 36 µg per 1 cup pieces
- Mushrooms, portabella (exposed to ultraviolet light, grilled) · 26.5 µg per 1 cup sliced
- Mushrooms, brown (italian, or crimini, exposed to ultraviolet light, raw) · 22.6 µg per 1 cup whole
- Garlic, raw · 19.3 µg per 1 cup
- Mushrooms, white (cooked, boiled, drained, without salt) · 18.6 µg per 1 cup pieces
- Corn pudding, home prepared · 15.2 µg per 1 cup
Legumes (34)
- Vermicelli, made from soy · 37.8 µg per 1 cup
- Tofu, soft (prepared with calcium sulfate and magnesium chloride (nigari)) · 22.1 µg per 1 cup (1/2" cubes)
- Tofu, raw (firm, prepared with calcium sulfate) · 21.9 µg per 0.5 cup
- Beans, navy (mature seeds, canned) · 15.2 µg per 1 cup
- Okara · 12.9 µg per 1 cup
- Peanut Butter, smooth · 12.9 µg per 2 tbsp
Nuts and seeds (12)
- Nuts, brazilnuts (dried, unblanched) · 543 µg per 1 oz (6 kernels)
- Seeds, flaxseed · 38.5 µg per 1 oz
- Seeds, sunflower seed butter (without salt) · 33.4 µg per 2 tbsp
- Seeds, sunflower seed kernels (dry roasted, without salt) · 22.5 µg per 1 oz
- Seeds, chia seeds (dried) · 15.6 µg per 1 oz
- Seeds, sesame butter (tahini, from roasted and toasted kernels (most common type)) · 10.3 µg per 2 tbsp
Grains (15)
- Wheat, KAMUT khorasan (cooked) · 54.9 µg per 1 cup
- Couscous, cooked · 43.2 µg per 1 cup, cooked
- Pasta, whole-wheat (cooked) · 42.5 µg per 1 cup spaghetti not packed
- Spaghetti, spinach (cooked) · 30.9 µg per 1 cup
- Cereals, oats (regular and quick, not fortified, dry) · 23.4 µg per 1 cup
- Rice, brown (parboiled, cooked, UNCLE BENS) · 14.6 µg per 1 cup
Fish and seafood (14)
- Mollusks, oyster (Pacific, cooked, moist heat) · 131 µg per 3 oz
- Fish, tuna (yellowfin, fresh, cooked, dry heat) · 92 µg per 3 oz
- Mollusks, mussel (blue, cooked, moist heat) · 76.2 µg per 3 oz
- Crustaceans, lobster (northern, cooked, moist heat) · 62.1 µg per 3 oz
- Fish, swordfish (cooked, dry heat) · 58.2 µg per 3 oz
- Mollusks, clam (mixed species, cooked, moist heat) · 54.4 µg per 3 oz
Meat and poultry (49)
- Turkey, all classes (liver, cooked, simmered) · 87 µg per 3 oz
- Pork, fresh (loin, top loin (chops), boneless, separable lean only, with added solution, cooked, broiled) · 47.3 µg per 3 oz
- Lamb, New Zealand (imported, testes, cooked, soaked and fried) · 45 µg per 3 oz
- Chicken, broiler (rotisserie, BBQ, wing, meat only) · 43.4 µg per 3 oz
- Beef, round (outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled) · 38.1 µg per 3 oz
- Beef, chuck (shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, select, cooked, grilled) · 37.7 µg per 3 oz
Dairy and eggs (17)
- Yogurt, Greek (plain, nonfat) · 16.8 µg per 1 container
- Egg, whole (cooked, omelet) · 15.7 µg per 1 large
- Cheese, parmesan (grated) · 9.9 µg per 1 oz
- Egg, yolk (raw, fresh) · 9.5 µg per 1 large
- Milk, buttermilk (fluid, whole) · 9.1 µg per 1 cup
- Milk, whole (3.25% milkfat, without added vitamin A and vitamin D) · 9 µg per 1 cup
How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for selenium is left out rather than counted as zero. Full methodology.
Frequently asked questions
Which food is highest in selenium?
Among whole foods in the USDA database, Nuts, brazilnuts (dried, unblanched) has the most selenium per serving: 543 µg per 1 oz (6 kernels) (988% of the Daily Value). Per 100 g it contains 1,917 µg.
Which fruit has the most selenium?
Peaches, yellow (raw), with 3.1 µg per 1 medium (2-2/3" dia) (5.7% of the Daily Value). See the full list of fruits high in selenium below.
Which vegetable has the most selenium?
Mushrooms, shiitake (cooked, without salt), with 36 µg per 1 cup pieces (65% of the Daily Value). See the full list of vegetables high in selenium below.
How much selenium do I need per day?
The FDA Daily Value used on Nutrition Facts labels is 55 µg of selenium for adults and children aged 4 and over. Individual needs vary with age, sex, pregnancy and health conditions.
What counts as a food high in selenium?
FDA labeling rules call a food a 'good source' when one serving provides 10 to 19% of the Daily Value and 'high' or 'excellent' at 20% or more. 91 of the 100 foods on this list reach 20% DV per serving.
Related rankings
- Foods high in potassium
- Foods high in magnesium
- Foods high in iron
- Foods high in calcium
- Foods high in zinc
- Foods high in copper
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.