1 serving (100 grams) contains 208 calories, 20.5 grams of protein, 13.5 grams of fat, and 0.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
495.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.1 g | 41% | |
| Saturated Fat | 7.4 g | 37% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 142.9 mg | 47% | |
| Sodium | 119.0 mg | 5% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 48.8 g | 97% | |
| Vitamin D | 1071.4 mcg | 5357% | |
| Calcium | 47.6 mg | 3% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 904.8 mg | 19% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Ocean trout
Ocean trout is a species of trout often caught in cold marine waters, distinguishing itself from its freshwater relatives such as rainbow trout. Native to regions like the North Atlantic and Pacific Oceans, ocean trout is popular across global cuisines, particularly in Japanese, Scandinavian, and Mediterranean dishes. It has a tender, moderately oily flesh with a rich, mild flavor. Nutritionally, ocean trout is an excellent source of high-quality protein, omega-3 fatty acids, and essential vitamins such as B12 and D, as well as minerals like phosphorus and selenium. A typical 3-ounce (85-gram) serving provides around 19 grams of protein and over 1,000 mg of omega-3 fats, supporting its reputation as a nutrient-dense seafood option.
Health Benefits
- Rich in omega-3 fatty acids, which are vital for heart health by lowering triglycerides and supporting brain function.
- High in vitamin B12, a key nutrient for red blood cell production and nerve function (3 ounces provide over 100% of the daily value).
- Contains selenium, an essential mineral with antioxidant properties that support immune system function and thyroid health.
- Provides vitamin D, which is crucial for bone health and immune function, often difficult to obtain from food sources.
- Low in saturated fat and calories while offering lean protein, making it beneficial for weight management.
Dietary Considerations
Selection and Storage
Store raw ocean trout in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, freeze in airtight packaging for up to 3 months.
Common Questions About Ocean trout Nutrition
Is ocean trout high in protein?
Yes, ocean trout is an excellent source of protein. A 3-ounce (85g) serving contains around 19 grams of protein, which supports muscle repair and overall body function. It is also a complete protein, providing all essential amino acids required by the body.
Can I eat ocean trout on a keto diet?
Yes, ocean trout is perfectly compatible with a keto diet as it is low in carbohydrates and rich in healthy fats. A 3-ounce serving contains roughly 6 grams of fat, including beneficial omega-3 fatty acids, and zero grams of carbohydrates, making it ideal for maintaining ketosis.
What are the health benefits of eating ocean trout?
Ocean trout is rich in omega-3 fatty acids, which support heart health, reduce inflammation, and improve brain function. It is also a good source of vitamin B12 for energy production and selenium, an antioxidant that helps protect against cellular damage. However, like other seafood, mercury levels should be considered when consuming frequently.
How much ocean trout should I eat per serving?
A standard serving size of ocean trout is around 3 to 4 ounces (85-113g), which provides a balanced amount of nutrients without excessive calories. For an average adult, 2-3 servings of fish like ocean trout per week is recommended for optimal health benefits.
How does ocean trout compare to salmon in terms of nutrition?
Ocean trout is nutritionally similar to salmon, offering high protein, omega-3 fatty acids, and key minerals like selenium. However, ocean trout usually has a milder flavor and slightly lower fat content per serving compared to salmon. Both are excellent choices for a healthy diet, but preparation methods can affect nutritional differences.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
