scored 92/100
Steelhead trout is a fatty fish rich in omega-3 polyunsaturated fats, high-quality protein, and bioavailable micronutrients essential for cardiovascular and neurological health.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 92.
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.
EPA and DHA reduce triglycerides, improve HDL/LDL ratios, decrease platelet aggregation, and reduce arterial inflammation through multiple pathways including eicosanoid modulation
DHA comprises ~50% of neuronal membrane phospholipids; supports synaptogenesis, neuroinflammation reduction, and amyloid-beta clearance
High-quality complete protein (all essential amino acids) plus omega-3s enhance mTOR signaling and reduce age-related muscle protein breakdown
Selenium enables glutathione peroxidase synthesis; astaxanthin scavenges reactive oxygen species; omega-3s suppress pro-inflammatory IL-6 and TNF-α
Phosphorus and selenium support bone mineralization; omega-3s may increase calcium absorption and reduce bone resorption markers
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
Breaks a fast
Not suitable for extended fasting due to protein and fat content breaking metabolic state; ideal as part of regular meals
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.
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.
Steelhead Trout scores 92/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin B12, Vitamin D, Selenium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
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).
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 85 g serving, steelhead trout is highest in Vitamin B12 (~205% DV), Vitamin D (~64% DV), Selenium (~40% DV), Phosphorus (~17% DV), Vitamin E (~12% DV).
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).
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
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.
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.
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.
Encyclopedia entries that supply the same signature nutrients steelhead trout contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients steelhead trout contributes 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.