The Best Vegan Sources Of Selenium
There are many vegan food sources of selenium. Because selenium is present in soil, most foods grown in soil will contain some selenium. However, the amount of selenium they contain can vary considerably, depending on the amount of selenium in the soil. For example, selenium levels in soil in the UK are relatively low, and consequently many people in the UK have selenium intakes that fall short of the recommended amounts.
|
Food
|
Amount of Selenium
|
|---|---|
|
Brazil nuts
|
70 – 300 mcg per 30 g
|
|
Fried mushrooms
|
10 – 100 mcg per 100g
|
|
Green/brown lentils (cooked)
|
30 – 45 mcg per 100 g
|
|
Wholemeal bread
|
10 – 30 mcg per 100 g
|
|
Pasta (cooked)
|
16 – 18 mcg per 200 g
|
|
Kidney beans (tinned, drained)
|
13 – 15 mcg per 250 g
|
|
Rice (cooked)
|
8 – 12 mcg per 200 g
|
|
Cashew nuts
|
8 – 10 mcg per 30 g
|
|
Sunflower seeds
|
9 – 12 mcg per 20 g
|
|
Flaxseeds
|
2 – 6 mcg per 20 g
|
|
Chia seeds
|
3 – 6 mcg per 10 g
|
