Steelhead Trout
Steelhead trout is a fatty fish rich in omega-3 polyunsaturated fats, high-quality protein, and bioavailable micronutrients essential for cardiovascular and neurological health.
Nutrition · per ~85 g serving · ≈ a palm-sized piece (~3 oz)
- Vitamin B124.9 mcg205% DV
- Vitamin E1.8 mg12% DV
- Vitamin A17.0 iu<1% DV
- Selenium22.1 mcg40% DV
- Phosphorus211.7 mg17% DV
- Potassium310.3 mg7% DV
- Copper0.05 mg5% DV
- Magnesium21.3 mg5% DV
- Zinc0.48 mg4% DV
- Sodium100.3 mg4% DV
- Iron0.54 mg3% DV
- Calcium25.5 mg2% DV
- Manganese0.01 mg<1% DV
- Cholesterol50.1 mg
- Vitamin D12.8 iu
- Monounsaturated Fat1.9 g
- Saturated Fat1.3 g
- Polyunsaturated Fat1.0 g
- Omega30.46 mg
- Omega-3 (ALA/EPA/DHA)~1.3 g
- Glutathione~13 mg
Score · 97/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin B12241% DV
- Selenium47% DV
- Phosphorus20% DV
- Vitamin E14% DV
- Potassium8% DV
Overview
Steelhead trout (Oncorhynchus mykiss) is an anadromous salmonid native to North America, now farmed globally. As a fatty fish, it provides exceptional levels of EPA and DHA—long-chain omega-3 polyunsaturated fatty acids with robust evidence for reducing cardiovascular mortality, supporting cognitive function, and modulating systemic inflammation. Per 100g, steelhead delivers 21g of complete protein, making it superior for muscle maintenance during aging. Its selenium content (26 mcg) supports thyroid function and antioxidant defense via glutathione peroxidase. The fish also provides bioavailable vitamin B12 (5.79 mcg per 100g)—critical for vegans and older adults who often have reduced absorption capacity. Unlike leaner fish, steelhead's fat profile includes astaxanthin (a carotenoid) in farmed varieties, which exhibits antioxidant and anti-inflammatory properties. Wild steelhead contains higher omega-3 concentrations than farmed varieties but both represent longevity-supportive foods. Potassium content (365 mg) contributes modestly to electrolyte balance. The moderate cholesterol content (59 mg per 100g) is insignificant relative to omega-3 benefits for most individuals.
Health Benefits (5)
- Reduced cardiovascular mortality and improved heart health through omega-3 fatty acidsstrongEPA and DHA reduce triglycerides, improve HDL/LDL ratios, decrease platelet aggregation, and reduce arterial inflammation through multiple pathways including eicosanoid modulation
- Enhanced cognitive function and reduced dementia riskstrongDHA comprises ~50% of neuronal membrane phospholipids; supports synaptogenesis, neuroinflammation reduction, and amyloid-beta clearance
- Improved muscle protein synthesis and preservation of lean mass with agemoderateHigh-quality complete protein (all essential amino acids) plus omega-3s enhance mTOR signaling and reduce age-related muscle protein breakdown
- Enhanced antioxidant and anti-inflammatory capacitymoderateSelenium enables glutathione peroxidase synthesis; astaxanthin scavenges reactive oxygen species; omega-3s suppress pro-inflammatory IL-6 and TNF-α
- Optimized bone health and mineral homeostasismoderatePhosphorus and selenium support bone mineralization; omega-3s may increase calcium absorption and reduce bone resorption markers
Food Pairings
- ·Pair with cruciferous vegetables (broccoli, Brussels sprouts) because sulforaphane synergizes with omega-3s to enhance anti-inflammatory and detoxification pathways
- ·Pair with citrus or tomatoes because vitamin C enhances absorption of selenium and supports collagen synthesis with amino acids from the fish protein
- ·Pair with leafy greens (spinach, kale) because fat-soluble vitamin K absorption is enhanced by the fish's fat content, supporting bone and arterial health
- ·Pair with olive oil or avocado because polyphenols and monounsaturated fats potentiate omega-3 bioavailability and reduce oxidative stress
Practical Tips
- ·Select wild-caught steelhead when possible; it contains 30-50% more EPA+DHA than farmed varieties due to diet composition, though farmed is still nutritionally superior to most other protein sources
- ·Store at 32-38°F (0-3°C) and consume within 2 days of purchase; freeze immediately if longer storage needed to preserve omega-3 content and prevent lipid oxidation
- ·Cook using gentle methods: poaching, steaming, or baking at <350°F (175°C) to minimize oxidative damage to polyunsaturated fats; avoid high-heat charring which increases carcinogenic heterocyclic amines
- ·Consume 2-3 servings (150-200g) weekly to achieve recommended EPA+DHA intake of 250-500 mg daily without exceeding contaminant exposure, particularly important for pregnant women and children
Optimal Timing
Steelhead trout contains no circadian-dependent bioactive compounds; timing should prioritize post-workout within 2 hours to leverage amino acids for muscle protein synthesis, though cardiovascular and cognitive benefits are time-independent
Not suitable for extended fasting due to protein and fat content breaking metabolic state; ideal as part of regular meals
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other seafood
Per 100 g of the default form. Bars show how much higher or lower steelhead trout is than the average across 13 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about steelhead trout
What is steelhead trout?
Steelhead Trout is classified as a seafood. Steelhead trout is a fatty fish rich in omega-3 polyunsaturated fats, high-quality protein, and bioavailable micronutrients essential for cardiovascular and neurological health.
Is steelhead trout healthy?
Steelhead Trout scores 97/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin B12, Selenium, Phosphorus. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is steelhead trout high in protein?
Yes — it's a high-protein food. A 85 g serving provides about 17.9 g of protein (~36% of the 50 g daily value).
Is steelhead trout high in fiber?
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in steelhead trout?
In a 85 g serving, steelhead trout is highest in Vitamin B12 (~205% DV), Selenium (~40% DV), Phosphorus (~17% DV), Vitamin E (~12% DV).
Is steelhead trout keto-friendly?
Yes — it fits comfortably in most keto plans. A 85 g serving has about 0 g of net carbs (0 g total minus 0 g fiber).
When is the best time to eat steelhead trout?
Best any time of day. Steelhead trout contains no circadian-dependent bioactive compounds; timing should prioritize post-workout within 2 hours to leverage amino acids for muscle protein synthesis, though cardiovascular and cognitive benefits are time-independent
How much steelhead trout should I eat?
A typical serving is around 85 g (~135 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating steelhead trout alongside several other seafood sources.
Is steelhead trout an allergen?
Steelhead Trout falls into the fish or shellfish group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
What pairs well with steelhead trout?
Steelhead Trout pairs nicely with: Pair with cruciferous vegetables (broccoli, Brussels sprouts) because sulforaphane synergizes with omega-3s to enhance anti-inflammatory and detoxification pathways; Pair with citrus or tomatoes because vitamin C enhances absorption of selenium and supports collagen synthesis with amino acids from the fish protein; Pair with leafy greens (spinach, kale) because fat-soluble vitamin K absorption is enhanced by the fish's fat content, supporting bone and arterial health; Pair with olive oil or avocado because polyphenols and monounsaturated fats potentiate omega-3 bioavailability and reduce oxidative stress.
Supplements that mirror Steelhead Trout's nutrient profile
Encyclopedia entries that supply the same signature nutrients steelhead trout contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Steelhead Trout
These are the nutrients steelhead troutcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.