Wheat BranCrude Wheat Bran46.31.970.290.0770.940300.19NANANA207.236
Durum WheatWheat, durum29.50.730.130.0140.27021NANANANANA4.0426.4
Enriched SemolinaSemolina, enriched27.80.290.0420.010.11020.2NANANANA1.13.5225
Cooked CouscousCouscous, cooked89.30.140.0260.0030.054020.70.089NANANA1.253.424.6
Cooked Whole-wheat PastaPasta, whole-wheat, cooked671.150.160.0240.360200.50.0470.0470.132.64.0224.4
Cooked KamutCooked Khorasan Wheat75.80.630.058NANA0212.33NANANA3.264.3324
Whole Wheat PastaDry Whole-Wheat Pasta28.40.830.120.020.30210.780.0850.0680.192.63.9422
Wheat GermCrude Wheat Germ27.82.70.460.21.47014.4NANANANA3.676.4322
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina630.940.150.0250.34NA200.530.0440.0440.132.93.6621.5
Hard Red Spring WheatWheat, hard red spring30.40.580.0950.0110.22020.70.12NANANA3.74.721.5
Wheat SproutsSprouted Wheat50.50.640.10.0130.27021.5NANANANA0.563.821.5
Cooked Oat BranOat bran, cooked2502.150.410.0380.81028.6NANANANA6.58.0319.3
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 27.60.740.0970.0170.24NA200.720.0550.0550.172.83.7319
Oat BranRaw Oat Bran40.72.860.540.0491.080270.59NANANA6.267.0318.4
Whole Wheat FlourWhole-grain Wheat Flour29.40.740.130.0210.320210.120.01500.113.153.918
Spinach Spaghetti Dry Spinach Spaghetti 270.420.0610.020.150200.73NANANA2.853.617
Dry PastaDry Unenriched Pasta270.410.0750.0060.150200.720.030.0320.130.863.517
Cooked Spinach SpaghettiSpaghetti, spinach, cooked770.480.070.0230.17020NANANANANA3.5217
Cooked PastaPasta, cooked, unenriched, without added salt63.30.590.110.0150.19019.50.350.0190.0250.0571.143.6716.7
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari1206.341.10.312.8701.420.86NANANA1.21215.7
FuyuSalted and Fermented Tofu86.26.910.463.4303.78NANANANANA7.715
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1646.050.870.4301.931.15NANANA0.3311.814.6
OkaraOkara1322.280.250.120.88016NANANANANA4.6314
Tofu YogurtTofu yogurt1061.90.280.120.960171.3NANANA0.213.7214
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)1285.3510.211.903.650.77NANANA1.1511.612.7
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate69.46.060.880.4301.93NANANANA1.61212
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate1326.30.910.423.1302.460.82NANANA0.3910.611.7
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari696.910.463.4303.03NANANANA0.418.7411.6
Soy CheeseSoybean, curd cheese66.25.360.780.362.6704.571.06NANANA08.2811
Barley flourBarley flour or meal290.460.0970.0220.2021.60.23NANANA2.933.0411
SeitanVital wheat gluten270.50.0740.0130.2103.730NANANA0.1620.310.7
Raw Pearled BarleyBarley, pearled, raw28.40.330.0690.0160.140220.23NANANA4.432.810.7
Hulled BarleyBarley, hulled28.20.650.140.0310.28020.80.23NANANA4.93.5310.6
Fried TofuTofu, fried377.471.10.53.7203.31NANANA1.446.9710.6
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate377.471.10.53.7203.3NANANANA1.446.9710.6
Barley Malt flourBarley malt flour27.70.510.110.0260.24021.70.22NANANA1.972.8510.4
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour27.50.270.0430.0060.110210.074NANANA0.742.849.3
Wheat FlourUnenriched All-purpose White Wheat Flour27.50.270.0430.0060.110210.074NANANA0.742.849.3
SoymilkSoymilk Unfortified1853.240.380.141.1011.67.4NANANA1.16.068.9
Millet FlourMillet flour261.10.140.0120.67NA19.70.4300.330.0790.922.88.56
Oat FlourPartially Debranned Oat Flour24.82.260.40.0360.79016.30.200.0250.121.63.638.4
Soy VermicelliVermicelli, made from soy30.20.030.0040.0010.0110255.27NANANA1.180.038.16
Pinto BeansRaw Pinto Beans290.350.0680.0680.0490180.6100.0370.574.476.178.04
Chocolate SoymilkUnfortified Chocolate Soymilk1592.430.380.120.93015.812.5NANANA0.633.67.6
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked81.30.30.060.0140.060210.0890.0160.0080.0650.732.377.56
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked81.30.30.060.0140.060210.0890.0160.0080.0650.732.377.56
Corn BranCrude Corn Bran44.60.410.0580.0060.18038.20NANANA35.33.737.37
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1270.570.120.190.170170.77000.775.956.767.2
Pearled BarleyCooked Pearled Barley81.30.360.0760.0170.160230.23NANANA3.11.847
Peanut ButterSmooth Peanut Butter178.431.60.0071.904.081.100.70.410.973.736.87
OatsOats25.71.770.310.0290.62017NANANANA2.724.346.53
Canned Refried BeansRefried beans, canned, traditional style1112.230.70.190.40150.6000.64.15.536.44
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles196.10.950.392.8609.960.048NANANA0.3626.16
Chow MeinChow Mein Chinese Noodles21.24.51.430.0210.74013.50NANANA1.422.36.05
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked1030.20.040.0030.068021.70.052NANANA1.032.15.77
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked770.220.0590.010.048021.70.038NANANA0.312.075.77
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt770.220.0590.010.048021.70.038NANANA0.312.075.77
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked770.160.0440.0080.035022NANANANA0.231.835.77
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked770.150.0390.0070.032022NANANANANA1.85.77
Canned Large Lima BeansLima beans, large, mature seeds, canned1270.220.0490.0290.066019NANANANA6.086.245.7
Dark Rye FlourRye flour, dark30.80.680.0830.0450.280210.710.0710.0680.557.324.95.54
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry26.70.280.0790.0050.082021.60.0880.0050.0290.0560.4825.32
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry26.70.280.0790.0050.082021.60.0880.0050.0290.0560.4825.32
Canned Navy BeansBeans, navy, mature seeds, canned88.50.380.0990.0750.0890180.25NANANA4.56.665.13
Raw AmaranthUncooked Amaranth Grain271.90.390.0110.74017.60.460.0030.0730.381.83.655.04
Rice BranCrude Rice Bran31.66.61.30.12.26015.70.280.0630.0630.166.654.224.94
Light Rye FlourRye flour, light280.370.0420.0230.14021.50.260.0250.0390.162.242.754.93
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked81.30.790.210.0090.29020.80.2000.21.32.234.7
Long-grain Brown RiceRaw Long-grain Brown Rice27.20.870.160.0090.26020.80.18000.180.982.054.66
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1220.680.140.140.1018.51.24NANANA5.65.64.5
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt700.450.0950.0960.069018.30.24000.246.36.34.34
Soy NutsDry-roasted Soybeans22.34.80.70.322.406.45NANANANA1.89.654.3
Canned Baked BeansCanned Baked Beans no Salt950.380.0980.0740.089019.57.4NANANA5.244.574.3
CornmealWhole-grain Yellow Cornmeal27.60.990.140.0140.44021.20.18NANANA22.244.3
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.71.070.150.0150.47021.30.18NANANA2.021.94.27
CornYellow Corn Grain 27.41.30.180.0180.57020.30.18NANANA22.64.25
Boiled SoybeansBoiled Soybeans no Salt585.20.750.352.604.861.74NANANA3.510.64.24
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked280.150.0390.0070.032022NANANANA0.781.84.2
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched27.80.160.0440.0080.036022NANANANA0.391.844.2
NattoNatto47.45.20.750.352.6062.3NANANA2.569.24.17
White Canned HominyHominy, canned, white1391.220.170.0170.540202.1NANANA3.472.064.17
Yellow Canned HominyHominy, canned, yellow1391.220.170.0170.54020NANANANA3.472.064.17
Cooked Rice NoodlesRice noodles, cooked930.190.0210.0040.018022.20.028NANANA0.931.664.17
Dry Rice NoodlesRice noodles, dry27.50.150.0420.0070.0340220.033NANANA0.441.634.15
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched27.40.180.0490.0080.040220.0330.0050.0050.0220.361.954.14
RiceRaw Regular Long-grain White Rice27.40.180.0490.0080.040220.033NANANA0.361.954.14
Medium Rye flourRye flour, medium28.70.440.0520.0280.17021.60.320.0340.0170.263.43.14.13
Rice FlourUnenriched White Rice Flour27.30.390.110.0180.0860220.033NANANA0.661.634.13
RyeRye grain29.60.480.0580.0320.19022.40.290.0330.0470.214.473.064.1
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked270.150.030.0020.051022NANANANA0.761.844.1
Roasted SoybeansSoybeans roasted without salt21.35.40.780.362.706.44NANANANA3.778.24.07
SoybeansRaw Soybeans22.44.470.650.32.2306.761.64NANANA2.18.24
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt870.330.0770.0450.10182.52NANANA6.16.83.9
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt79.40.30.070.0410.093018.5NANANANA6.16.43.9
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared80.60.40.01400.014021.600000.481.763.87
White BeansRaw White Beans300.260.0660.050.0590180.63NANANA4.5673.84
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour300.590.13NANA022.40.31NANANA3.952.93.83
Small White BeansRaw Small White Beans29.80.350.090.0690.082018.5NANANANA7.46.33.8
Great Northern BeansRaw Great Northern Beans29.50.340.110.0630.078018.40.67NANANA5.966.453.8
Cranberry BeansRaw Cranberry Beans300.370.0940.0720.086018NANANANA7.376.873.8
Macronutrients in Top 100 Legumes & Cereals with the highest Selenium content per 100 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 100 calories.
Top 5 legumes & cereals with most amount of selenium per 100 calories are:
- Crude Wheat Bran
- Durum Wheat
- Enriched Semolina
- Cooked Couscous
- Cooked Whole-wheat Pasta