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Which is More Nutritional? Salmon or Trout?

Which is More Nutritional? Salmon or Trout?

Everyone will probably agree that trout and salmon are both highly valued food. Either that or the fishmonger at the local grocery store is charging a fortune for cheap goods. Just kidding. 🙂  Love my local grocery store. There’s always lots of fresh quality foods and the free samples offered at the Cooking Connection and at other stations in the store are delish! 🙂 Though we may agree that the price we pay is reasonable, we may not agree on the real value of this seafood.

Do we know how these type of fish contribute to human diet, nutrition and well being?

Seafood is not my specialty so bear in mind that the information below is not being supplied by an expert. It’s just tidbits gleaned from a little bit of research. There are some members here at BlogJob like rextrulove who are much more knowledgeable about the subject and publish fabulous recipes.

OK. Here we go!

Trout versus Salmon.  A few quick facts.

May the best fish win! 🙂

“Trout is one of the healthiest fish you can include in your diet, says Monterey Bay Aquarium’s Seafood Watch. Farmed trout, especially farmed rainbow trout, is a better choice than wild lake trout, since farmed trout is raised in freshwater ponds and raceways that are protected from environmental contaminants.” (Source Number 12)


Image credit: Jumping Trout ~ © Photographer: Artefy | Agency: Dreamstime.com


Per professor Paul Addis, University of Minnesota Department of Food Science and Nutrition, lake trouts are known to be the most beneficial sources of omega-3 fatty acids and niacin. A 98 gram serving of trout provides 40% of our daily protein requirement and the RDA or Recommended Dietary Allowance for humans is 0.8 grams of protein per kilogram of body weight (assuming the person is not overweight). Regards fat content: The average lake trout has 6 grams of total fat: 1.4 grams of saturated fat, and 60 milligrams of cholesterol in each 3 ounce serving.

“The term “salmon” refers to a variety of species that are all “anadromous” fish, which means they are born in fresh water rivers and streams, migrate to the ocean to mature and spend much of their adult life, and then return to the streams and rivers in which they were born to spawn (reproduce) and then die. Six types of salmon are consumed in the United States including: Atlantic, Chinook, Chum, Coho, Pink, and Sockeye Salmon. Of these, five species (Chinook, Chum, Coho, Pink and Sockeye) are harvested from wild fisheries in the Pacific Ocean and one type, Atlantic salmon, is primarily farmed raised.” (Source Number 9.)


Image credit: Silver (coho) Salmon ~ © Photographer: Troutnut | Agency: Dreamstime.com


Similar to lake trout, salmon from a lake (or river) is also a tremendous source of omega-3 fatty acids. However, salmon provides more total fat and less cholesterol in a 3 ounce serving. A 100 gram serving of consists of 231 calories, 25 grams of protein, 85 milligrams of cholesterol, and 3.2 grams of saturated fat. A 3 ounce serving consists of 10.5 grams of total fat and 54 milligrams of cholesterol.

Conclusion? Trout is more nutritional than salmon, in terms of total fat content and saturated fat content. But salmon consists of vitamin D which is the very vitamin trout lacks. Eat trout for your B vitamins and salmon for your D vitamin.

In other words, neither one is better than other. Me personally? I like the taste of trout better than salmon. But if you invited me to your place for lunch or dinner and served salmon, it would be gladly received with thanksgiving.  As long as my seat isn’t next to the bear.  🙂



  1. Trout Nutrition Facts | A 2 Z of Health, Beauty and Fitness
  2. Lake Trout are Heart-Friendly | Minnesota Sea Grants
  3. Trout and Salmon Nutrition | Calisphere | University of California
  4. Health and Nutrition ~ Trout | Canadian Aquaculture
  5. How much protein do you need every day? | Harvard Health Publications
  6. Nutritional Info: Fish, trout, rainbow, farmed, raw | SkipThePie.org
  7. Fish: Low in Calories, High in Nutrition | aqua.wisc.edu
  8. How Many Calories Do I Need? | diabetes.org
  9. Salmon | Seafood Health Facts
  10. The health benefits of… salmon | BBC Good Food
  11. Benefits of eating salmon | Berkleys On Ann
  12. Is Trout Good for You? | Healthy Eating | SF Gate
  13. Benefits of Wild Salmon, Trout, Tilapia or Flounder | superhumancoach.com


All About Salmon

All About Salmon | Which Salmon Is Best

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