Steelhead trout, canned (Alaska Native)
Category: American Indian/Alaska Native Foods Method: Boiled
Nutrition Highlights
Serving Size
Calories
159
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Protein | 84 (53.1%) |
| Fat | 74 (46.8%) |
| Total | 159 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 71 (70.6%) |
| Protein | 21 (21.1%) |
| Fat | 8.3 (8.3%) |
| Ash | 1.2 (1.2%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
-
High in protein, with 23 grams of protein per 3-ounce serving. Protein helps build and repair muscles and tissues
-
A good source of selenium, with over 25% of the Daily Value per serving. Selenium acts as an antioxidant and supports thyroid function
-
Provides omega-3 fatty acids like EPA and DHA which have anti-inflammatory effects and support heart health
-
Low in saturated fat and contains no cholesterol. A good alternative to red meat
-
High in vitamin B12 which is important for energy production and red blood cell formation
Risks
-
High in sodium due to being canned. Canned foods often contain a significant amount of added sodium from the canning process
-
May be low in certain vitamins and minerals since it has been processed and cooked. Water soluble vitamins like vitamin C may have degraded
-
Mercury exposure if fish is high in mercury. Large fish that are high up the food chain like trout can accumulate mercury in their flesh
-
May contain bisphenol A (BPA) from the can lining. BPA is an industrial chemical that has been linked to various health issues
-
Allergens if individual has fish allergy. People with fish allergies need to avoid eating any type of fish product
Additional Information
Steelhead trout, boiled, canned (Alaska Native) is a highly nutritious food that offers a wide range of health benefits. This canned fish is primarily known for its high protein content and is a rich source of essential omega-3 fatty acids, vitamins, and minerals. However, it is important to consider potential risks associated with consuming this product as well.
Nutritional Benefits:
1. High in Protein: Steelhead trout is an excellent source of high-quality protein, which is essential for building and repairing tissues, supporting immune function, and producing enzymes and hormones.
2. Omega-3 Fatty Acids: This canned fish is particularly rich in omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega-3 fatty acids have been associated with numerous health benefits, such as reducing inflammation, improving heart health, and supporting brain function.
3. Vitamin B12: Steelhead trout is an excellent source of vitamin B12, which is essential for the production of red blood cells, nerve function, and DNA synthesis. Adequate intake of vitamin B12 is crucial for maintaining energy levels and supporting a healthy nervous system.
4. Selenium: This canned fish is also a good source of selenium, a mineral that acts as an antioxidant and plays a vital role in immune function, thyroid health, and DNA synthesis.
5. Vitamin D: Steelhead trout contains vitamin D, which is important for maintaining healthy bones and teeth, supporting immune function, and regulating calcium levels in the body.
6. Low in Mercury: Compared to other predatory fish, steelhead trout generally contains lower levels of mercury, making it a safer choice for regular consumption.
Potential Risks:
1. Sodium Content: Canned steelhead trout may contain added sodium as a preservative. Individuals with high blood pressure or those who need to limit their sodium intake should be cautious and consider choosing low-sodium options or rinsing the fish before consumption.
2. Environmental Contaminants: As with any fish, there is a potential risk of exposure to environmental contaminants, such as polychlorinated biphenyls (PCBs) and dioxins. However, the levels of these contaminants in steelhead trout are generally low, and the benefits of consuming the fish outweigh the risks for most individuals.
3. Allergies: Some individuals may be allergic to fish, including steelhead trout. It is important to be aware of any allergies or sensitivities and consult with a healthcare professional if needed.
In conclusion, steelhead trout, boiled, canned (Alaska Native) is a highly nutritious food with numerous health benefits. It is an excellent source of protein, omega-3 fatty acids, vitamin B12, selenium, and vitamin D. While there are potential risks associated with sodium content, environmental contaminants, and allergies, these risks can be managed through moderation, choosing low-sodium options, and being aware of personal sensitivities. Adding steelhead trout to a balanced diet can contribute to overall health and well-being.