BrazilnutsDried Brazilnuts765112.20.02718.508.91.77001.775.7111454
Sunflower Seed ButterSunflower Seed Butter no Salt8144.73.80.0417.90198.54008.54.61484.6
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari60231.75.541.5714.407.14.28NANANA6.026078.3
FuyuSalted and Fermented Tofu43134.552.317019NANANANANA38.474.6
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)82030.24.3721509.675.74NANANA1.6458.873
OkaraOkara65811.41.270.594.4080.5NANANANANA2369.7
Tofu YogurtTofu yogurt5329.571.380.624.80856.6NANANA1.0618.669
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt8642.84.50.05928020.72.35NANANA9.5416.668
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)64126.75.11.079.4018.33.85NANANA5.775863.5
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate34730.34.382.021509.65NANANANA86060.4
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate65831.44.552.115.7012.34.08NANANA1.975358.6
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari34534.452.317015NANANANA2.0743.758
ChiaDried Chia Seeds10331.63.4318.36043.3NANANANA35.41756.8
Soy CheeseSoybean, curd cheese331273.91.813.40235.3NANANA041.455.6
Fried TofuTofu, fried18537.45.42.518.6016.45.04NANANA7.223552.8
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate18537.45.42.518.6016.4NANANANA7.223552.8
Sunflower SeedsDried Sunflower Seed Kernels85.6443.80.05119.70172.24NANA2.147.3617.845.4
SoymilkSoymilk Unfortified92616.21.90.695.405837NANANA5.5630.344.4
Soy VermicelliVermicelli, made from soy1510.150.0210.0060.057012426.3NANANA5.90.1540.8
Pinto BeansRaw Pinto Beans1441.770.340.340.240903.0400.192.8522.33140.2
Chocolate SoymilkUnfortified Chocolate Soymilk794121.90.64.6307962.4NANANA3.171838
Canned Refried Beans, fat-freeRefried beans, canned, fat-free6332.850.590.970.85085.43.86003.8629.733.836
Peanut ButterSmooth Peanut Butter85428.10.0339.6020.45.5303.52.034.8518.634.4
Canned Refried BeansRefried beans, canned, traditional style556113.50.942075.3300320.627.732.2
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
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
Canned Large Lima BeansLima beans, large, mature seeds, canned6331.080.250.150.33094NANANANA30.431.228.5
Sesame Seed KernelsDried Hulled Sesame Seed Kernels79.248.57.180.212009.30.380.0550.0790.259.216.227.3
Coconut WaterCoconut Water (liquid From Coconuts)26325.264.6300.05309868.7NANANA291926.3
Canned Navy BeansBeans, navy, mature seeds, canned4421.90.50.380.450901.24NANANA22.633.325.7
FlaxseedSeeds, flaxseed9439.53.4321.45.530271.4500.371.0825.61723.8
Hemp SeedsHulled Hemp Seeds90444.169.062507.841.360.280.180.773.628.523.3
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt6103.40.710.720.520936.2NANANA282822.6
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt3502.270.480.480.340921.2001.231.531.521.7
Soy NutsDry-roasted Soybeans111243.51.612032.3NANANANA9.0248.221.5
Canned Baked BeansCanned Baked Beans no Salt4761.90.490.370.4409837NANANA262321.4
Boiled SoybeansBoiled Soybeans no Salt291263.771.7413024.38.72NANANA17.45321.2
NattoNatto237263.771.741303011.6NANANA12.84621
Roasted SoybeansSoybeans roasted without salt107273.91.813.5032.2NANANANA194120.4
SoybeansRaw Soybeans11222.43.231.5110348.2NANANA10.44120
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt4351.650.390.230.5109112.6NANANA30.43419.6
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt3971.50.350.210.46093NANANANA30.63219.4
White BeansRaw White Beans1501.280.330.250.30903.17NANANA233519.2
Small White BeansRaw Small White Beans1491.760.450.340.41093NANANANA3731.419
Great Northern BeansRaw Great Northern Beans1471.70.530.310.390923.33NANANA29.832.219
Cranberry BeansRaw Cranberry Beans1491.840.470.360.43089.6NANANANA3734.419
Pink BeansRaw Pink Beans1461.650.430.320.390943.1NANANA18.530.619
French BeansRaw French Beans1462.940.321.10.64093NANANANA36.727.419
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned6021.70.430.330.4091NANANANA3833.418.7
Cashew NutsRaw Cashew Nuts9039.67.040.0567.04027.35.340.0450.0455.25316.518
Canned Great Northern BeansBeans, great northern, mature seeds, canned4391.70.530.320.390926.2NANANA21.532.318
MisoMiso253152.61.026.2606415.7150013.632.317.7
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
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt4241.90.590.360.44089.4NANANANA29.735.317.4
Navy BeansRaw Navy Beans1482.230.250.80.5NA905.7600.314.9422.73316.3
Canned CowpeasCanned Common Cowpeas6493.570.940.560.97088.5NANANANA21.430.815
Split Green PeasRaw Split Green Peas1375.340.560.221.18084.74.300.63.730.531.814.7
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
Common CowpeasRaw Common Cowpeas1491.880.490.30.51089.310.3NANANA15.83513.4
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned7041.550.260.0490.59087.4NANANANA2638.512.7
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt4311.640.230.160.59086.87.76NANANA343912
Broadbeans Raw Broadbeans 1472.240.370.0670.85085.58.36NANANA36.738.312
Mungo BeansRaw Mungo Beans1472.40.171.460.11086.5NANANANA273712
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt4131.570.340.0370.81096NANANANA27.72812
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt4272.480.42NA1.05088.4NANANANANA34.812
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4272.350.530.380.71089.6NANANANANA33.412
MothbeansRaw Mothbeans1462.350.530.390.71089.7NANANANANA33.412
Pigeon Peas Raw Pigeon Peas 1462.170.480.0511.13092NANANANA2231.612
Carob flourCarob flour2251.460.20.0090.480200111NANANA89.610.412
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4761.80.550.0430.570919.52NANANA3633.412
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4762.60.181.60.11087.39.57NANANA30.53612
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt4241.90.490.370.44089.4NANANANA163512
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4551.80.30.0550.69089.38.27NANANA24.534.512
Mung BeansRaw Mung Beans1441.660.50.0390.510909.5NANANA23.534.412
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3057.90.820.133.4083.614.6NANANA232711.3
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated1420.0850.0240.0010.02401230NANANA0.710.2311.3
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids3628.950.770.133.3608314.5NANANA2325.511.2
Canned Chickpeas Canned Chickpeas , Solids3609.960.770.133.3508114.4NANANA2325.411
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt42012.31.450.562.5041.5NANANANA11.865.411
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4312.30.590.360.62089.514.2NANANA2833.310.8
Chickpea flourChickpea flour (besan)1298.640.90.143.7074.714NANANA142910.7
Large Lima BeansRaw Large Lima Beans1481.020.240.140.3209412.6NANANA2831.710.7
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1491.40.330.190.4409412.4NANANA30.730.810.4
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt3572.20.350.630.49NA931.32001.3237.529.410.4
Roasted CashewsDry Roasted Cashew Nuts8740.47.980.146.67028.54.36NANANA2.613.310
Commercial HummusHummus, commercial21137.65.41.5317031.61.30.5900.7211.616.49.9
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt340202.80.324.96051NANANANANA369.86
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
Soy FlourRaw Full-fat Soy Flour11523.83.441.612036.88.64NANANA1143.68.64
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels89.4447.750.1118.509.581.250.130.1215.37278.4
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels8742.77.440.097170131.120.0610.0610.995.66268.2
Roasted Macadamia NutsDry Roasted Macadamia Nuts69.6538.30.140.9109.32.90.0490.0492.85.575.428.15
Dry-roasted PeanutsDry-roasted Peanuts, no salt8542.36.580.0228.280184.17004.177.1620.77.92
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned5491.60.410.310.370911.26NANANA38337.14
Macronutrients in Top 100 Nuts & Legumes with the highest Selenium content per 500 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 500 calories.
Top 5 nuts & legumes with most amount of selenium per 500 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)