Selenium in Lentils and Chickpeas: Why It Matters

We talk a lot about protein and fiber when it comes to lentils and chickpeas, but here’s something that often gets overlooked: these humble little legumes are also a great source of selenium, a trace mineral your body absolutely depends on. You don’t need much selenium, but you do need it every day. It’s one of those nutrients that quietly works behind the scenes, supporting your thyroid, balancing hormones, keeping your immune system strong, and helping your body fight off stress and inflammation.

Selenium is part of the enzymes that protect your cells from damage—sort of like a clean-up crew for oxidative stress. It also helps convert thyroid hormones to their active form, which means it plays a role in energy, mood, and metabolism. It even supports fertility, reproduction, and immune health. Too little can leave your body dragging. Too much can tip the other way—so it’s all about balance.

For most adults, the recommended daily amount is around 55 micrograms. The average American gets between 16 and 19 micrograms, so there’s a pretty big gap for most of us. Luckily, lentils and chickpeas can help close that gap naturally—and deliciously.

When it comes to selenium, both lentils and chickpeas hold their own. A cup of cooked lentils has about 5½ micrograms of selenium, while a cup of cooked chickpeas has around 6 micrograms. That may not sound like much, but together they can provide roughly 10 percent of your daily selenium needs—and when you’re eating other whole foods like meats, eggs, or whole grains, it all adds up fast. You don’t need to go overboard; just eating a variety of foods like lentils and chickpeas regularly gives your body a steady supply of this essential mineral.

You don’t have to track numbers or take a supplement. Just make lentils and chickpeas part of your routine in small, easy ways. Add a handful of cooked lentils to your salad or soup. Mix chickpeas into taco meat, casseroles, or pasta. Use chickpea flour in pancakes, muffins, or bread—it doesn’t have to replace all the flour, even a little helps. Snack on Lentil Crunchers through the day for protein, fiber, and selenium without overthinking it. Between all that, you can easily add 8 to 12 micrograms of selenium a day, just from food you already enjoy.

If you want to mix things up, there are plenty of other real foods that naturally contain selenium. A single Brazil nut can have 60 to 90 micrograms—basically a full day’s worth. Tuna, salmon, and shrimp are also excellent sources. Eggs, turkey, beef, and cottage cheese all provide smaller but meaningful amounts. Whole grains, mushrooms, and sunflower seeds can round things out. Just like lentils and chickpeas, the exact amount in plant foods depends on the soil they’re grown in, which is why variety is key.

Selenium helps your body handle inflammation, supports thyroid balance, protects your cells, and strengthens your immune system. It even works hand-in-hand with other nutrients like vitamin E and zinc, which makes a balanced diet even more important. Low selenium isn’t something you’ll notice right away, but over time it can affect your mood, energy, and hormone health. Think of it like keeping oil in your truck—it’s not exciting, but it keeps everything running smoothly.

Lentils and chickpeas don’t just bring fiber and protein to your plate—they deliver a steady source of minerals that your body quietly depends on every single day. At 41 Grains, we believe good health starts with simple, real food. When you build your meals around nutrient-dense ingredients like these, your body gets what it needs—naturally.