BrazilnutsDried Brazilnuts45.530.57.340.0161105.341.06001.063.46.5873
Sunflower Seed ButterSunflower Seed Butter no Salt48.6272.270.0244.73011.35.12005.12.778.450.8
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
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt51.525.72.70.03617012.41.4NANANA5.729.9641
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
ChiaDried Chia Seeds61.7192.06113.6026NANANANA21.210.234
Soy CheeseSoybean, curd cheese199162.331.078013.73.18NANANA02533.4
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
Sunflower SeedsDried Sunflower Seed Kernels51.426.42.30.03112010.31.35NANA1.34.410.727.2
SoymilkSoymilk Unfortified5569.721.140.423.2403522NANANA3.331826.7
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
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3801.70.350.580.51051.32.3002.31820.321.6
Peanut ButterSmooth Peanut Butter5125.34.860.025.76012.23.302.11.22.91120.6
Canned Refried BeansRefried beans, canned, traditional style3336.72.10.561.20451.8001.812.316.619.3
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
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
Canned Large Lima BeansLima beans, large, mature seeds, canned3800.650.150.0870.2056.6NANANANA18.218.717
Sesame Seed KernelsDried Hulled Sesame Seed Kernels47.5294.30.131205.580.230.0330.0480.155.59.7216.4
Coconut WaterCoconut Water (liquid From Coconuts)15793.162.7800.032058.641.2NANANA17.411.415.8
Canned Navy BeansBeans, navy, mature seeds, canned2651.140.30.230.27054.30.74NANANA13.52015.4
FlaxseedSeeds, flaxseed5623.72.06133.3016.20.8700.220.6515.310.314.3
Hemp SeedsHulled Hemp Seeds54.226.42.55.441504.70.810.170.110.462.171714
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
Boiled SoybeansBoiled Soybeans no Salt17415.62.261.047.8014.65.23NANANA10.531.812.7
NattoNatto14215.62.261.047.80186.95NANANA7.6827.612.5
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
White BeansRaw White Beans900.770.20.150.18054.31.9NANANA13.72111.5
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
Pink BeansRaw Pink Beans87.50.990.260.190.230561.87NANANA1118.311.4
French BeansRaw French Beans87.51.770.190.670.39056NANANANA2216.511.3
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned36110.260.20.24054.7NANANANA22.82011.2
Cashew NutsRaw Cashew Nuts54.223.84.220.0344.22016.43.20.0270.0273.151.89.910.8
Canned Great Northern BeansBeans, great northern, mature seeds, canned2631.030.320.190.23055.33.7NANANA1319.410.8
MisoMiso1529.11.550.613.76038.49.49.1008.219.410.6
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
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2541.140.360.210.26053.6NANANANA17.82110.4
Navy BeansRaw Navy Beans891.340.150.480.3NA543.4500.192.9613.6209.8
Canned CowpeasCanned Common Cowpeas3902.140.560.340.58053NANANANA1318.58.96
Split Green PeasRaw Split Green Peas82.43.20.340.130.71050.82.600.362.218.3198.8
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
Common CowpeasRaw Common Cowpeas89.31.130.30.180.31053.66.16NANANA9.46218.04
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned4230.930.160.030.35052.4NANANANA15.6237.6
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt2590.980.140.0960.350524.66NANANA20.423.37.24
Broadbeans Raw Broadbeans 881.350.220.040.51051.35NANANA22237.2
Mungo BeansRaw Mungo Beans881.440.10.880.063052NANANANA16227.2
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt2480.940.210.0220.49057.6NANANANA16.616.87.2
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt2561.50.25NA0.63053NANANANANA217.18
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2561.40.320.230.42053.7NANANANANA207.18
MothbeansRaw Mothbeans87.51.40.320.230.42054NANANANANA207.17
Pigeon Peas Raw Pigeon Peas 87.51.30.290.0310.68055NANANANA13197.17
Carob flourCarob flour1350.880.120.0050.29012066.3NANANA53.86.247.16
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt2861.10.330.0260.34054.75.7NANANA21.7207.14
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2861.570.110.960.069052.45.74NANANA18.321.57.14
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt2541.140.290.220.27053.6NANANANA9.66217.1
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt2731.10.180.0330.41053.64.96NANANA14.720.77.1
Mung BeansRaw Mung Beans86.50.990.30.0230.310545.7NANANA1420.67.1
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1834.740.490.0792.040508.8NANANA1416.26.77
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated85.50.0510.0150.0010.015073.60NANANA0.430.146.75
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids2175.370.460.0782049.78.7NANANA13.715.36.74
Canned Chickpeas Canned Chickpeas , Solids2165.980.460.0782048.68.65NANANA1415.26.7
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2527.360.870.341.5025NANANANA7.0639.36.55
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2591.370.360.210.37053.78.53NANANA17206.47
Chickpea flourChickpea flour (besan)77.55.20.540.0872.230458.4NANANA8.3717.46.43
Large Lima BeansRaw Large Lima Beans88.80.610.140.0840.19056.37.54NANANA17196.4
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans89.60.830.20.120.26056.37.45NANANA18.418.56.27
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2141.330.210.380.29NA560.79000.7922.517.66.2
Roasted CashewsDry Roasted Cashew Nuts52.324.24.80.08440172.6NANANA1.5786.1
Commercial HummusHummus, commercial12722.63.240.9210.20190.780.3500.436.969.855.95
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt204121.70.192.97030.5NANANANANA21.75.9
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
Soy FlourRaw Full-fat Soy Flour6914.32.060.957.10225.2NANANA6.64265.2
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels53.726.34.650.0641105.750.750.0810.070.613.2216.25.04
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels52.325.64.470.05810.207.70.670.0370.0370.63.415.64.9
Roasted Macadamia NutsDry Roasted Macadamia Nuts41.831.850.0820.5405.61.730.0290.0291.673.343.254.9
Dry-roasted PeanutsDry-roasted Peanuts, no salt5125.43.950.0134.970112.5002.54.312.44.75
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned3300.960.250.190.22054.60.76NANANA22.7204.3
Macronutrients in Top 100 Nuts & Legumes with the highest Selenium content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all nuts & legumes , sorted by most amount of Selenium per 300 calories.
Top 5 nuts & legumes with most amount of selenium per 300 calories are:
- Dried Brazilnuts
- Sunflower Seed Butter no Salt
- Tofu, extra firm, prepared with nigari
- Salted and Fermented Tofu
- Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)