Seafood

Steelhead Trout

Health
ScoreA+

Steelhead trout is a fatty fish rich in omega-3 polyunsaturated fats, high-quality protein, and bioavailable micronutrients essential for cardiovascular and neurological health.

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Why Steelhead Trout scores 92

Nutrient density35

Protein quality14

Fiber content0

Healthy fats8

Bioactive compounds12

Glycemic impact10

Top nutrients

% Daily Value per 3 oz (85 g)

Vitamin B12 205%Selenium 40%Phosphorus 17%Vitamin E 12%Potassium 6.6%

Nutrition

per_100g

159

Calories

21.1g

Protein

Carbs

8.3g

Fat

Fiber

Health benefits

Reduced cardiovascular mortality and improved heart health through omega-3 fatty acids

strong evidence

EPA 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 risk

strong evidence

DHA comprises ~50% of neuronal membrane phospholipids; supports synaptogenesis, neuroinflammation reduction, and amyloid-beta clearance

Improved muscle protein synthesis and preservation of lean mass with age

moderate evidence

High-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 capacity

moderate evidence

Selenium enables glutathione peroxidase synthesis; astaxanthin scavenges reactive oxygen species; omega-3s suppress pro-inflammatory IL-6 and TNF-α

Optimized bone health and mineral homeostasis

moderate evidence

Phosphorus and selenium support bone mineralization; omega-3s may increase calcium absorption and reduce bone resorption markers

Pairs well 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

Practical tips

·Best 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
·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