Trout Roe

Overview

Trout roe comes from rainbow trout (Oncorhynchus mykiss) and related farmed lines. Like salmon roe, it delivers EPA, DHA, and phospholipid-associated fatty acids together with choline and vitamin B12 in a compact matrix. Mechanistic discussions of LPC-associated DHA transport apply to phospholipid-rich seafood matrices generally [1][2].

Within the BRAIN Diet framework, trout roe is best viewed as a mid-tier roe option: it is often less expensive per gram than premium salmon ikura, while still offering strong omega-3 and choline density compared with most land-animal foods. Exact fatty-acid and carotenoid profiles remain product-dependent; species-specific compositional tables should replace the current proxy when available.

Recipes

Key Nutritional Highlights

Phospholipid-context omega-3s (EPA/DHA) with very high choline per 100 g (proxy panel).
Vitamin B12 density is typically high in salmonid roe; values shift by product.
Usually more accessible pricing than top-grade salmon roe in many markets.
Farmed trout supply chains vary — quality and freshness still dominate practical value.
Compositional data here use a USDA mixed-roe proxy until a trout-roe FDC record is wired in.

Food Context

Sourcing

Farmed trout roe is common; look for clear labelling, cold-chain handling, and use-by guidance.
Colour can range from orange to amber depending on pigment inputs — not a sole quality indicator.

Synergies

Works well as a garnish on whole grains, vegetables, or mild fish to spread flavour without large sodium loads (unlike heavily salted caviar substitutes).

Preparation

Serve cold or lightly warmed like other roe; minimise heat and air exposure to protect unsaturated fats.

Essential Amino Acid Profile

This food provides a complete essential amino acid profile typical of animal proteins.

Nutritional Table (per 100 g)

Core nutrition

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	143 kcal	—
Protein	22.3 g	—
Total fat	6.4 g	—
Saturated fat	1.5 g	—
Carbohydrates	1.5 g	—
Fibre	0 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	0.6 mg	3.3%
Zinc	1 mg	9.1%
Magnesium	20 mg	4.8%
Selenium	40.3 µg	73.3%
Calcium	22 mg	2.2%
Potassium	221 mg	6.5%
Choline	335.4 mg	61%
Folate	80 µg	20%
Vitamin B12	17 µg	708.3%
Vitamin B6	0.2 mg	9.4%

Bioactive compounds

Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.

Compound / class	Amount per 100 g	Notes
ALA	1428 mg	—
EPA	983 mg	—
DHA	1363 mg	—
Astaxanthin	2.5 mg *	Present in salmonid roe; farmed trout pigment varies with feed carotenoids.

Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.

Source notes (bioactive / supplementary):

* Astaxanthin: Order-of-magnitude literature estimate; not on the proxy FDC record; farmed trout roe can be lighter than salmon ikura.

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central (proxy) + literature, Trout roe — compositional proxy: Fish, roe, mixed species, raw (FDC 175132); B12 rounded to typical salmonid-roe range until a trout-specific FDC record is adopted., FDC ID 175132, API + manual B12 alignment, per 100 g edible portion, last checked 2026-03-14