Steelhead Trout

Nutrition per ~85 g · a palm-sized piece (~3 oz)

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

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.

What it feeds primary sources only

Systems

Pathways

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

Pairs 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

In the kitchen

• 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

When to eat it anytime

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