Trout: USDA Nutrition, Rainbow vs Steelhead and Trout vs Salmon

Trout is a freshwater relative of salmon, and rainbow trout is the most familiar kind. According to USDA data, 3 ounces of cooked farmed rainbow trout provide about 143 calories and 20 grams of protein, about 81% of the Daily Value for vitamin D, about one and a half times the Daily Value for vitamin B12, and roughly three quarters of a gram of the omega-3 fats EPA and DHA. The FDA lists freshwater trout in its lowest-mercury fish group. Below are the USDA trout nutrition facts, how rainbow trout and steelhead trout are related, how trout vs salmon compares, and safety notes.

Peptide Labs does not sell trout or fish products. This article is general nutrition information, not medical advice.

Trout nutrition per 3 ounces

The table uses the USDA FoodData Central SR Legacy entry for farmed rainbow trout cooked with dry heat (FDC 173718), for a 3-ounce serving of 85 grams. Percent Daily Values (%DV) use the FDA Daily Values printed on Nutrition Facts labels.

Trout stands out for vitamin D, a nutrient few foods supply naturally; it ranks near the top of our vitamin D food list. It is also a rich source of vitamin B12 (see our B12 food guide) and provides selenium, niacin and pantothenic acid. Its fat is moderate, and much of it is the long-chain omega-3 kind explained in our omega-3 guide.

Rainbow trout, steelhead trout and other types

Rainbow trout and steelhead trout are the same species, Oncorhynchus mykiss. NOAA Fisheries describes steelhead as a unique life-history type of rainbow trout: steelhead migrate to the ocean, typically grow larger than the fish that stay in fresh water, and return to fresh water to spawn. In stores, steelhead fillets are often larger and pinker and look more like salmon.

USDA has separate entries for several kinds of trout, and the numbers differ more than you might expect:

Wild rainbow trout in USDA data is slightly leaner, with more B12 and more calcium, while the farmed entry is much higher in selenium and is the one with a measured vitamin D value (the wild entry has none listed). The NIH Office of Dietary Supplements notes that the omega-3 content of fish depends on what the fish eats, and farmed fish usually have higher EPA and DHA levels than wild fish, so either kind is a solid omega-3 source. The canned steelhead entry comes from Alaska Native traditional foods data and has more sodium than fresh fish, as most canned fish does.

Trout vs salmon

Trout and salmon are close relatives, and nutritionally they overlap. The comparison uses USDA values for 3 ounces of each, cooked with dry heat.

In the trout vs salmon comparison, farmed Atlantic salmon carries about two and a half times the EPA plus DHA of farmed trout, along with more calories and fat. Farmed rainbow trout is closer to wild sockeye salmon: similar omega-3s and calories, with more vitamin D per serving. Pink salmon, the kind often canned, has less omega-3 than trout in USDA data. All of these fish are in the FDA’s lowest-mercury group, so the choice can come down to taste, availability and budget. Our sardines guide covers another low-mercury oily fish, and our krill oil vs fish oil guide covers supplements for people who do not eat fish.

Is trout healthy? Research and safety notes

The Dietary Guidelines for Americans 2025-2030 name trout directly: they advise pregnant women to eat low-mercury omega-3-rich seafood, giving salmon, sardines and trout as examples. A 2008 lab study of 30 commonly eaten fish (Weaver and colleagues, Journal of the American Dietetic Association) found that trout and Atlantic salmon had relatively high omega-3 levels and favorable omega-6 to omega-3 ratios, unlike tilapia and catfish; our sibling guide to tilapia puts that finding in context. Those are composition data, not proof of health outcomes from eating trout.

Cooking method matters a little. A 2017 study (Flaskerud and colleagues, Food Science and Nutrition) cooked farmed rainbow trout fillets several ways. Baking, broiling, microwaving and pan-frying in corn or canola oil did not change the fillets’ polyunsaturated fat content, while pan-frying in high-oleic sunflower oil reduced EPA, DHA and other fatty acids. Pan-frying was the only method that changed the fatty acid profile.

• Mercury: the FDA and EPA fish advice for pregnancy, breastfeeding and children lists freshwater trout in its lowest-mercury group. See the official chart for serving guidance.
• Wild-caught trout: for fish caught by family and friends, the FDA advises checking local fish and shellfish advisories, because lakes and rivers differ.
• Fish allergy: fish is a major food allergen; anyone with a fish allergy should follow their allergist’s advice.
• Cooking: the FDA says most seafood should reach an internal temperature of 145 degrees Fahrenheit; the flesh should separate easily with a fork.
• Purines: like other fish, trout contains purines; people managing gout can read our purine guide and ask their clinician.

Trout fits easily into pescatarian and Mediterranean eating patterns, and its mild flavor works baked, broiled or grilled with lemon and herbs.

Frequently Asked Questions

Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Last reviewed October 2026.

Related guides: Tilapia: USDA Nutrition, Protein, Omega-3s and Is It Healthy?, Omega-3: Benefits, Foods, Side Effects and Heart Research, Vitamin D Foods: 17 Sources Ranked With USDA Data, Arctic Char: Nutrition, Arctic Char vs Salmon and Mercury.