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
Cooked PastaPasta, cooked, unenriched, without added salt1901.770.330.0460.56058.61.060.0570.0760.173.41150
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari361193.320.948.6204.272.57NANANA3.63647
FuyuSalted and Fermented Tofu25920.731.410.3011.3NANANANANA2344.7
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)492182.621.29.0205.83.44NANANA0.9835.343.8
OkaraOkara3956.830.760.352.63048.3NANANANANA1442
Tofu YogurtTofu yogurt3195.740.830.372.880513.96NANANA0.641141.5
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)385163.050.645.650112.3NANANA3.4634.838
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate208182.631.29.0405.8NANANANA4.83636.3
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate395192.731.269.407.42.45NANANA1.23235
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari20720.731.410.309.1NANANANA1.2426.234.8
Soy CheeseSoybean, curd cheese199162.331.078013.73.18NANANA02533.4
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
Fried TofuTofu, fried11122.43.241.51109.843.02NANANA4.332131.7
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate11122.43.241.51109.84NANANANA4.332131.7
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
SoymilkSoymilk Unfortified5569.721.140.423.2403522NANANA3.331826.7
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
Soy VermicelliVermicelli, made from soy910.0910.0130.0040.034074.616NANANA3.530.09124.5
Pinto BeansRaw Pinto Beans86.51.060.20.20.150541.8200.111.713.418.524
Chocolate SoymilkUnfortified Chocolate Soymilk4767.31.140.362.8047.437.4NANANA1.910.823
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
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3801.70.350.580.51051.32.3002.31820.321.6
Pearled BarleyCooked Pearled Barley2441.070.230.0510.470690.68NANANA9.275.521
Peanut ButterSmooth Peanut Butter5125.34.860.025.76012.23.302.11.22.91120.6
OatsOats775.320.940.0861.87051NANANANA8.171319.6
Canned Refried BeansRefried beans, canned, traditional style3336.72.10.561.20451.8001.812.316.619.3
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles57.618.32.841.168.60300.14NANANA1.15.9518.5
Chow MeinChow Mein Chinese Noodles63.713.54.30.0622.2040.50NANANA4.276.9318
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
Canned Large Lima BeansLima beans, large, mature seeds, canned3800.650.150.0870.2056.6NANANANA18.218.717
Dark Rye FlourRye flour, dark922.050.250.140.83063.42.130.210.21.662214.716.6
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
Canned Navy BeansBeans, navy, mature seeds, canned2651.140.30.230.27054.30.74NANANA13.52015.4
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
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2442.370.630.0270.87062.40.59000.593.96.714
Long-grain Brown RiceRaw Long-grain Brown Rice81.72.60.480.0260.79062.30.54000.542.946.1614
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt3662.050.420.430.31055.53.73NANANA171713.5
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2101.360.290.290.210550.71000.71191913
Soy NutsDry-roasted Soybeans6714.42.10.967.2019.4NANANANA5.42913
Canned Baked BeansCanned Baked Beans no Salt2861.140.290.220.27058.522.2NANANA15.713.713
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
Boiled SoybeansBoiled Soybeans no Salt17415.62.261.047.8014.65.23NANANA10.531.812.7
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
NattoNatto14215.62.261.047.80186.95NANANA7.6827.612.5
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
Roasted SoybeansSoybeans roasted without salt6416.22.351.18.1019.3NANANANA11.324.712.2
SoybeansRaw Soybeans67.313.41.940.896.68020.34.93NANANA6.2624.512
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt2610.990.230.140.31054.57.57NANANA18.320.311.7
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt2380.90.210.120.28055.5NANANANA18.31911.7
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared2421.20.04100.041064.700001.455.2711.6
White BeansRaw White Beans900.770.20.150.18054.31.9NANANA13.72111.5
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour901.760.39NANA067.30.92NANANA128.711.5
Small White BeansRaw Small White Beans89.31.050.270.210.25055.6NANANANA22.21911.4
Great Northern BeansRaw Great Northern Beans88.510.320.190.230552NANANA1819.311.4
Cranberry BeansRaw Cranberry Beans89.61.10.280.210.26053.8NANANANA2220.611.4
Macronutrients in Top 100 Legumes & Cereals with the highest Selenium content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all legumes & cereals , sorted by most amount of Selenium per 300 calories.
Top 5 legumes & cereals with most amount of selenium per 300 calories are:
- Crude Wheat Bran
- Durum Wheat
- Enriched Semolina
- Cooked Couscous
- Cooked Whole-wheat Pasta