When it comes to nutritional benefits, both steelhead trout and salmon are considered excellent choices. However, there are some key differences between these two popular fish that may make one healthier than the other depending on your specific needs.
Nutrition Profile
Steelhead trout and salmon are very similar nutritionally. Here is a comparison of some of the key nutrients in a 3 ounce cooked portion of each fish:
| Nutrient | Steelhead Trout | Salmon |
|---|---|---|
| Calories | 144 | 175 |
| Protein | 22g | 22g |
| Total Fat | 5g | 8g |
| Omega-3 Fatty Acids | 1g | 1.5g |
| Vitamin D | 382IU | 447IU |
| Selenium | 47mcg | 40mcg |
As you can see, the nutrition profiles are very similar. Steelhead trout is slightly lower in calories and fat, while salmon contains a bit more omega-3s and vitamin D. However, the differences are quite small.
Mercury Levels
One area where steelhead trout differs more significantly from salmon is in mercury content. Steelhead trout tends to accumulate lower levels of mercury than most salmon.
This is because steelhead trout are primarily lake dwellers, while salmon migrate between fresh water and the ocean. The ocean contains higher natural levels of mercury that salmon absorb.
For example, studies have found the average mercury level in wild steelhead trout to be around 0.14 ppm. Compare that to average mercury levels around 0.17 ppm for sockeye salmon and 0.32 ppm for Chinook salmon.
The EPA recommends keeping mercury consumption below 0.22 ppm for sensitive groups like pregnant women. So steelhead trout carries less mercury risk.
Sustainability
When it comes to sustainability and fishing practices, steelhead trout also has some advantages over wild salmon:
- Steelhead trout are primarily farmed in the U.S. and Canada, whereas salmon aquaculture is dominated by countries like Norway and Chile with less oversight.
- Steelhead trout have a less complex life cycle than wild salmon, so they’re easier to farm responsibly.
- Steelhead trout are largely herbivorous, unlike carnivorous salmon. So steelhead trout farming requires less “fish-in to fish-out” than salmon.
- The Monterey Bay Aquarium’s Seafood Watch lists farmed steelhead as a “Best Choice” but most wild-caught salmon as “Avoid”.
So from a sustainability perspective, farmed steelhead trout tends to be a safer recommendation than wild salmon.
Omega-3 Content
While salmon and steelhead trout have similar overall omega-3 content, the type of omega-3s they contain differs.
Steelhead trout contain primarily ALA omega-3s. Salmon, on the other hand, contain the more beneficial EPA and DHA omega-3s that are linked to heart health.
So if you are specifically looking to increase EPA and DHA intake, salmon would be the better choice between the two.
Smoking and Preparation
Smoked steelhead trout and smoked salmon both make delicious options. However, steelhead trout tends to have a more delicate flavor when smoked compared to salmon.
The texture of steelhead trout also tends to hold up better when cooked compared to salmon. Salmon can become flaky when grilled or baked.
So if you enjoy smoked fish or prefer your seafood on the rarer side, steelhead trout would likely suit your preferences in terms of taste and texture.
Conclusion
Overall, steelhead trout tends to have modest advantages over salmon when it comes to mercury content and sustainability. However, salmon offers slightly more omega-3s and vitamin D.
Both fish are nutritious choices that count as “superfoods” thanks to their stellar protein, healthy fat, and micronutrient content. From a health perspective, it would be reasonable to incorporate both steelhead trout and salmon into your diet.
Steelhead trout may be a better choice if you’re looking to limit mercury exposure or if you prefer a more delicate smoked and cooked fish. Salmon can be a better option if you want to maximize omega-3s or prefer a fattier, more pronounced salmon flavor.
As with any seafood, it’s also important to choose sustainable sources for the best health and environmental impact. Overall, both steelhead trout and salmon have excellent nutrient profiles and health benefits that make them wise dietary choices.