Trout is a rich source of lean protein and other nutrients. Selenium is present in moderate quantities in trout, together with calcium, sodium, magnesium and other minerals. Selenium deficiency is relatively rare in the United States, but more common in China, where soil selenium levels are low. Selenium deficiency can lead to specific diseases affecting the heart, skeleton or a person's mental development. Consult your doctor for medical advice before making significant changes to your diet.
Selenium Function
Selenium is an essential trace mineral your body needs for healthy thyroid and immune system functioning. Selenium is processed into selenoproteins, which have an antioxidant effect. Antioxidants prevent damage to your body's cells from free radicals, thereby potentially protecting against certain diseases and cancer. For a healthy adult, a recommended daily selenium intake is 55 mcg. Women require 60 mcg of selenium daily while pregnant, and 70 mcg. daily while lactating.
Selenium in Trout
According to data from the USDA standard nutrient database, 100 g. of raw mixed-species trout contains 12.6 mcg. of selenium. The same 100-g. serving of raw trout contains 148 calories, 20.8 g. of protein and 6.6 g. of fat. There is no carbohydrate, sugar or dietary fiber in uncooked trout.
Variables
Cooking mixed-species trout over dry heat reduces the water content of the fish, increasing the selenium content to 16.2 mcg. in every 100 g. of cooked trout. Certain species of trout have higher average selenium content than others. Farmed rainbow trout contains 23.6 mcg. of selenium per raw 100 g. and 28.1 mcg of selenium in every 100 g. cooked. Boiled and canned steelhead trout contains 23.6 mcg. of selenium in every 100 g.
Comparison with Other Foods
The selenium content of fish flesh is dependent on the diet of the fish before it becomes part of your diet. Selenium is mostly found in plants, and makes its way into trout when plant matter is eaten by the fish. The selenium content of soil varies in different parts of the world, and therefore plant selenium varies geographically. Other fish sources of selenium include tuna, with 63 mcg. of selenium in every 3 oz. Cod contains some 32 mcg. of selenium in every 3 oz. cooked. Brazil nuts are one of the richest selenium sources, with 544 mcg. of selenium in every ounce.
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