1 serving (100 grams) contains 190 calories, 21.0 grams of protein, 10.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
452.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.8 g | 30% | |
| Saturated Fat | 6.0 g | 30% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 142.9 mg | 47% | |
| Sodium | 140.5 mg | 6% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 50 g | 100% | |
| Vitamin D | 1511.9 mcg | 7559% | |
| Calcium | 35.7 mg | 2% | |
| 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 Steelhead trout
Steelhead trout, often confused with salmon, is a species of rainbow trout that migrates to the sea before returning to freshwater to spawn. Native to North America, it is popular in diverse cuisines, from Pacific Northwest dishes to Asian-inspired recipes. Steelhead trout is known for its mild, delicate flavor and pink flesh, making it a versatile option for grilling, baking, or poaching. Nutritionally, it is a rich source of high-quality protein and omega-3 fatty acids, contributing to heart and brain health. A 3-ounce serving provides approximately 140 calories, 20 grams of protein, and 1.4 grams of omega-3s, along with significant amounts of vitamin D, selenium, and B vitamins.
Health Benefits
- Promotes heart health due to its high omega-3 fatty acid content (1.4 grams per 3 ounces), which can reduce inflammation and lower blood pressure.
- Boosts immune function as it is a rich source of selenium (over 25 micrograms per 3-ounce serving), an essential trace mineral.
- Supports bone health and calcium absorption with its high vitamin D levels (approximately 570 IU per 3 ounces).
Dietary Considerations
Selection and Storage
Store steelhead trout at 32°F (0°C) in the coldest part of the refrigerator, and consume within 1-2 days of purchase. For longer storage, freeze immediately in airtight packaging for up to 3 months.
Common Questions About Steelhead trout Nutrition
Is steelhead trout high in protein?
Yes, steelhead trout is an excellent source of protein, providing about 23 grams of protein per 3-ounce cooked serving. This makes it a great option for muscle building and repair, or for maintaining a high-protein diet.
Can I eat steelhead trout on a keto diet?
Absolutely! Steelhead trout is perfect for a keto diet since it’s very low in carbohydrates (close to 0 grams per serving) and rich in healthy fats like omega-3s. Pair it with non-starchy vegetables for a well-rounded ketogenic meal.
What are the health benefits of eating steelhead trout?
Steelhead trout is packed with omega-3 fatty acids, which support heart and brain health, and it's also an excellent source of vitamin D (around 120% of the daily value in a 3-ounce serving). Additionally, it contains B vitamins and antioxidants like selenium, which can support immune function.
What is a recommended serving size for steelhead trout?
A standard serving size for cooked steelhead trout is about 3 to 4 ounces, which provides approximately 140-200 calories depending on preparation. This size is ideal for balancing portion control with nutritional benefits.
How does steelhead trout compare to salmon in taste and nutrition?
Steelhead trout has a milder, less fishy flavor compared to salmon, and nutritionally, they're very similar—both rich in protein and omega-3 fatty acids. However, steelhead trout tends to have slightly fewer calories and less fat per serving compared to salmon, making it a lighter option.
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.
