During pregnancy, good selenium foods include eggs, fully cooked fish and seafood, chicken, meat, milk, yogurt, whole grains, beans, and lentils. Most people can meet their needs by eating a varied diet rather than adding a selenium pill. Pregnant adults generally need about 60 micrograms a day, but Brazil nuts contain a lot, so eating them often or taking extra supplements can provide too much.
Selenium is a mineral your body needs in small amounts. Choosing a range of selenium-rich foods can help you meet your nutritional needs during pregnancy without relying on high-dose supplements. The goal is a balanced diet that provides enough selenium while avoiding excessive intake.
Why is selenium important during pregnancy?
Selenium helps your thyroid gland produce hormones and supports normal cell protection, DNA production, and reproduction. These functions are important for the body, including during pregnancy. However, getting more selenium than you need does not automatically provide additional health benefits, and supplements should not be used to try to improve pregnancy outcomes without a clear medical reason.
According to the National Institutes of Health Office of Dietary Supplements, selenium is found naturally in many foods, particularly protein-rich foods. A varied diet is a practical way to obtain this mineral alongside other nutrients needed during pregnancy.
How much selenium do you need during pregnancy?
Under U.S. dietary recommendations, the recommended daily amount of selenium is 60 micrograms (mcg) for pregnant people aged 14–18 years and those aged 19–50 years. For comparison, the recommendation for nonpregnant adults in these age groups is 55 mcg daily. These figures are dietary reference values, not amounts that must come from a supplement.
The recommended amount may differ under national nutrition guidelines, so local advice from your maternity care team is also relevant. According to the NIH Office of Dietary Supplements pregnancy fact sheet, selenium requirements are included among the nutrients with established recommendations for pregnancy.
Most importantly, you do not need to reach the daily amount through a single food. Eating different selenium-containing foods across the week can help provide a balanced overall intake.
Which foods are rich in selenium during pregnancy?
Seafood, meat, poultry, eggs, dairy products, grains, and legumes can all contribute selenium to your diet. The following approximate amounts, based on standard food servings, illustrate how different choices can add up over the day.
The NIH Office of Dietary Supplements selenium fact sheet provides the following estimates for selected foods. Actual amounts can differ with the food variety, product, preparation method, and serving size.
| Food | Example serving | Approximate selenium |
|---|---|---|
| Cooked shrimp | 3 ounces (85 g) | 42 mcg |
| Canned sardines | 3 ounces (85 g) | 45 mcg |
| Cooked pork chop | 3 ounces (85 g) | 37 mcg |
| Cooked beef steak | 3 ounces (85 g) | 37 mcg |
| Cooked chicken | 3 ounces (85 g) | 22 mcg |
| Hard-boiled egg | 1 large egg | 15 mcg |
| Oatmeal | 1 cup cooked | 13 mcg |
| Baked beans | 1 cup | 13 mcg |
| Brown rice | 1 cup cooked | 12 mcg |
| Plain low-fat yogurt | 1 cup | 8 mcg |
These values are estimates rather than exact amounts for every meal. Plant foods are particularly variable because the selenium content of the soil in which they grow affects the amount in the harvested food. MedlinePlus explains that selenium levels in plant foods can vary according to growing conditions.
What are the best plant-based selenium foods during pregnancy?
People who do not eat meat or seafood can obtain selenium from foods such as lentils, beans, oatmeal, whole-grain bread, brown rice, and nuts. Eggs and dairy products are additional options for people who include them in their diet. Eating several different food groups is more useful than depending on one particular plant food.
The amount of selenium in plant foods can be difficult to estimate from appearance or serving size alone. Soil conditions and where a food was grown can make a difference. If you follow a vegan diet or have a very restricted diet during pregnancy, a registered dietitian or maternity care professional can help you plan an appropriate intake.
How can you include selenium foods in everyday meals?
You can build selenium-rich foods into familiar meals without making major changes to your eating routine. For example, oatmeal prepared with milk and a cooked egg can contribute selenium at breakfast. A lunch containing lentils or beans with whole-grain bread or rice adds plant-based sources, while a dinner with thoroughly cooked chicken or suitable cooked seafood provides another option.
Snacks such as plain yogurt can also contribute to your overall intake. These are examples rather than a prescribed meal plan; portion sizes and individual nutrition needs differ. Including vegetables, fruits, whole grains, protein foods, and appropriate dairy or fortified alternatives also helps keep the wider diet balanced.
During pregnancy, food safety matters as well as nutrient content. Choose seafood that is suitable for pregnancy, follow local guidance on fish types and serving amounts, and cook seafood, meat, poultry, and eggs according to pregnancy food-safety recommendations. The NHS pregnancy food guidance explains which foods need particular care and why some fish and meat products should be limited or avoided.
Are Brazil nuts safe sources of selenium during pregnancy?
Brazil nuts are among the richest natural food sources of selenium, but their selenium content is unusually high and varies considerably. A single nut may contain approximately 68–91 mcg, which can already exceed the usual daily recommendation during pregnancy. This does not mean that eating one Brazil nut is automatically dangerous, but it does mean that large portions can provide far more selenium than expected.
According to the NIH Office of Dietary Supplements consumer fact sheet, regularly eating too many Brazil nuts can contribute to excessive selenium intake. Avoid relying on them as a daily selenium dose or eating large handfuls routinely. A combination of ordinary foods is a more practical way to meet nutritional needs.
Should you take selenium supplements during pregnancy?
Not everyone needs a separate selenium supplement. Some prenatal multivitamins already contain selenium, although the ingredients and amounts vary by product. Before adding a selenium-only supplement, check the label of your prenatal vitamin and review your total intake with your obstetrician, midwife, or pharmacist.
Excessive selenium intake over time can be harmful. Possible effects include nausea, unusual tiredness, a garlic-like breath odor, hair loss, and brittle or lost nails. These effects are reasons to review possible overexposure rather than signs that can establish selenium intake on their own.
There is no need to increase selenium intake simply because you are pregnant if your diet and prenatal care already address your nutritional needs. Your healthcare professional can advise you if you have a restricted diet, a condition that may affect nutrient absorption, or another reason to consider targeted supplementation.
How can you get enough selenium without consuming too much?
A practical approach is to choose a variety of selenium-containing foods, including eggs, dairy products, grains, beans, lentils, poultry, and pregnancy-safe seafood. Rotate your choices instead of depending heavily on Brazil nuts or a single food. Check prenatal supplement labels to avoid unintentionally combining several products that contain selenium.
If you are concerned that your diet may not provide enough selenium, discuss your usual meals and supplements with your maternity care team. They can consider your dietary pattern, relevant medical history, and local nutritional guidance when deciding whether any changes are needed.