Selenium, Chromium, and Molybdenum – Food Sources

Majid Ali, M.D.

In the table below, I ofer information about food sources of selenium, chromium, and molybdenum.

Food Sources for Selenium, Chromium, and Molybdenum

Chromium Romaine lettuce, onions, tomatoes, oysters, liver, whole grains, bran cereals, and potatoes., Brazil nuts,
Selenium

Expressed in micrograms

Brazil nuts, dried, unblanched, 1 ounce (544 mcg)

Tuna, light, canned in oil, drained, 3 ounces 63 95

Beef, cooked, 3½ ounces 35 50

Spaghetti w/ meat sauce, frozen entrée, 1 serving 34 50

Cod, cooked, 3 ounces 32 45

Turkey, light meat, roasted, 3½ ounces 32 45

Beef chuck roast, lean only, roasted, 3 ounces 23 35

Chicken Breast, meat only, roasted, 3½ ounces 20 30

Noodles, enriched, boiled, 1/2 cup 17 25

Macaroni, elbow, enriched, boiled, 1/2 cup 15 20

Egg, whole, 1 medium 14 20

Cottage cheese, low fat 2%, 1/2 cup 12 15

Oatmeal, instant, fortified, cooked, 1 cup  12 15

Rice, white, enriched, long grain, cooked, 1/2 cup 12 15

Molybdenum Legumes, lentils, beans, barley, buckwheat, wheat germ, seeds (sunflower), leafy vegetables, meats

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