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Steelhead Trout, Raw

Steelhead Trout, Raw

EverydayRaw

Steelhead trout is a migratory freshwater fish closely related to rainbow trout, distinguished by its salmon-like appearance and rich, orange-red flesh. This lean protein source contains high levels of omega-3 fatty acids and vitamin D, with a slightly milder flavor and softer texture than salmon. Typically prepared grilled, baked, or pan-seared, it offers cardiovascular benefits while being naturally gluten-free and low in mercury compared to larger predatory fish.

Macro Impact

A 3 oz serving contains 120 calories, 17g protein, 0g carbs, and 5g fat.

Calorie Burn

How long would it take to burn off 120 calories?
Walking3.5 mph, moderate pace
28 min
YogaModerate effort, gentle pace
20 min
SwimmingModerate effort, freestyle
15 min
Biking12-14 mph, moderate effort
12 min
StairsStair climbing, moderate pace
14 min
Running5 mph (12 min/mile)
10 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories120
% Daily Value*
Total Fat5g
7%
Saturated Fat1g
6%
Trans Fat0.0g
Polyunsaturated Fat1g
Monounsaturated Fat2g
Cholesterol50mg
17%
Sodium43mg
2%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein17g
Vitamin D14mcg
68%
Calcium21mg
2%
Iron0.3mg
1%
Potassium320mg
7%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
5 / 78 g
7%
Monounsaturated
2 / 31 g
5%
Polyunsaturated
1 / 23 g
5%
Saturated
1 / 23 g
5%
Trans
0 g
Cholesterol
50 / 300 g
17%
Omega 3
1 / 5 g
18%
Omega 6
0 / 19 g
2%
Omega 9
1 g
Protein
Protein
17 / 80 g
21%
Amino Acids
Histidine
1 / 3 g
17%
Isoleucine
1 / 2 g
52%
Leucine
1 / 3 g
47%
Lysine
2 / 2 g
68%
Methionine
1 / 1 g
44%
Phenylalanine
1 / 2 g
35%
Threonine
1 / 1 g
65%
Tryptophan
0 / 0 g
63%
Valine
1 / 2 g
44%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
3 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
9%
Riboflavin, B2
0 / 1 mg
6%
Niacin, B3
5 / 15 mg
32%
Pantothenic Acid, B5
1 / 5 mg
28%
Pyridoxine, B6
0 / 1 mg
22%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
4 / 2 mcg
152%
Folate
9 / 400 mcg
2%
Vitamin A
43 / 800 mcg
5%
Vitamin C
3 / 83 mg
3%
Vitamin D
14 / 15 mcg
90%
Vitamin E
2 / 15 mg
13%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
21 / 1k mg
2%
Copper
0 / 1 mg
4%
Iron
0 / 13 mg
2%
Magnesium
21 / 370 mg
6%
Manganese
0 / 2 mg
0%
Phosphorous
192 / 700 mg
27%
Potassium
321 / 3k mg
11%
Selenium
20 / 55 mcg
36%
Sodium
43 / 2.3k mg
2%
Zinc
0 / 10 mg
4%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
63 g
Caffeine
0 mg
Choline
55 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Fish, trout, rainbow, farmed, raw. USDA Standard Reference, Legacy. Food ID 173717.
  2. 2.Fish, trout, rainbow, farmed, raw. Canadian Nutrient File. Food ID 3186.
  3. 3.Trout, rainbow, aquacultured, raw. Australian Nutrient Database. Public Food Key F009271.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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