Learning which foods are good vegan sources of selenium can help you get the nutrients you need on a plant-based diet. Here’s a look at some selenium-rich vegan foods to help you up your intake of this important mineral.
Selenium is a trace element that plays an important role in various bodily functions. It acts as an antioxidant, supports the immune system, and helps regulate thyroid function. While it’s only needed in small amounts, ensuring an adequate intake of selenium is important. Here’s a list of nutrient-dense (and tasty!) vegan sources:
1. Brazil Nuts
Brazil nuts are an excellent source of selenium. Just one to two nuts is usually enough to meet the recommended daily intake of selenium, so it’s essential to consume them in moderation to avoid toxicity due to their high selenium content.
Brazil Nuts Selenium Content
According to the USDA National Nutrient Database, Brazil nuts contain 1917 mcg (micrograms) of selenium per 100g (but don’t eat 100g at a time or you will far exceed the recommended daily intake).
2. Sunflower Seeds
Sunflower seeds are a nutritious plant-based option. Enjoy them as a snack on their own, sprinkle them over salads, or blend them into smoothies.
Sunflower Seeds Selenium Content
According to the USDA National Nutrient Database, contain 53 mcg of selenium per 100g.
3. Cashews
Cashews are one of my favorite vegan selenium sources. I love their rich, buttery texture. You can easily incorporate cashews into your diet by enjoying them as a snack, adding them to salads, or blending them into creamy sauces or vegan cheeses.
Cashews Selenium Content
According to the USDA National Nutrient Database, raw cashews contain 19.9 mcg of selenium per 100g.
4. Whole Wheat Pasta
Whole wheat pasta is another great option. I like to pair it with flavorful plant-based sauces and vegetables. You can experiment with different herbs and spices to enhance the taste.
Whole Wheat Pasta Selenium Content
According to the USDA National Nutrient Database, cooked whole wheat pasta contains 36.3 mcg of selenium per 100g.
5. Chia Seeds
In addition to containing selenium, chia seeds are rich in omega-3 fatty acids, fiber, and antioxidants. They’re easy to incorporate into all sorts of dishes such as puddings and smoothies.
Chia Seeds Selenium Content
According to the USDA National Nutrient Database, chia seeds contain 55.2 mcg of selenium per 100g.
6. Mushrooms
Because of their meaty texture and earthy flavor, mushrooms are one of my favorite selenium-rich foods. I like to add them to plant-based pasta dishes or enjoy them grilled as a side. They’re a flavorful and nutrient-rich option.
Mushrooms Selenium Content
According to the USDA National Nutrient Database, raw white mushrooms contain 9.3 mcg of selenium per 100g.
7. Oats
Oats are another excellent source of selenium. To incorporate them into your diet, try a hearty bowl of oatmeal topped with nuts and seeds, or use oats in plant-based baking recipes like cookies and granola bars.
Oats Selenium Content
According to the USDA National Nutrient Database, rolled oats contain 25.4 mcg of selenium per 100g.
8. Brown Rice
Brown rice is another good selenium source. Pair it with roasted vegetables, use it as a base for grain bowls, or enjoying it alongside plant-based protein sources like tofu or beans.
Brown Rice Selenium Content
According to the USDA National Nutrient Database, cooked brown rice contains 5.8 mcg of selenium per 100g.
9. Peanut Butter
Peanut butter can be easily incorporated into your diet. Spread it on whole-grain toast, add it to smoothies, or use it as a flavorful dip for fruits and vegetables.
Peanut Butter Selenium Content
According to the USDA National Nutrient Database, peanut butter contains 4.1 mcg of selenium per 100g.
10. Chickpeas
Chickpeas are another nutritious vegan option. Try tossing them in salads, making homemade hummus, or incorporating them into plant-based stews and curries.
Chickpeas Selenium Content
According to the USDA National Nutrient Database, cooked chickpeas contain 3.7 mcg of selenium per 100g.
11. Almonds
Almonds are a delicious plant-based selenium-rich food. Include them in your diet by snacking on raw almonds, adding sliced almonds to oatmeal or salads, or using almond butter in smoothies and spreads.
Almonds Selenium Content
According to the USDA National Nutrient Database, almonds contain 4.1 mcg of selenium per 100g.
12. Quinoa
Quinoa is a nutrient-dense vegan selenium source. Try using quinoa as a base for salads, mixing it into plant-based stir-fries, or enjoying it as a side dish with roasted vegetables.
Quinoa Selenium Content
According to the USDA National Nutrient Database, cooked quinoa contains 2.8 mcg of selenium per 100g.
13. Tofu
Tofu is one of my go-to meals. I like to grill, bake, or sautée tofu and add it to stir-fries, salads, or wraps. It’s also loaded with plant-based protein, which is a nice bonus.
Tofu Selenium Content
According to the USDA National Nutrient Database, firm tofu contains 9.9 mcg of selenium per 100g.
14. Broccoli
Broccoli, while not as high in selenium as some of the other foods on this list, can contribute to your overall selenium intake. You can steam or roast broccoli as a nutritious side dish, add it to stir-fries, or toss it in salads.
Broccoli Selenium Content
According to the USDA National Nutrient Database, cooked fresh broccoli contains 2.6 mcg of selenium per 100g.
Vegan Selenium-Rich Recipes to Try
1. Vegan Chocolate Cashew Cheesecake
This mouthwatering vegan cheesecake gets its creamy consistency from cashews. Vegan Chocolate Cashew Cheesecake Recipe
2. Vegan Coconut Flour Peanut Butter Cookies
These vegan coconut flour peanut butter cookies are quick and easy to make. Vegan Coconut Flour Peanut Butter Cookies Recipe
3. Almond Butter Chocolate Truffles
These vegan chocolate truffles are made with almond butter. Almond Butter Chocolate Truffles Recipe
4. Maple Cinnamon Overnight Oats
These maple cinnamon overnight oats are quick and easy to make. Maple Cinnamon Overnight Oats Recipe
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