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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.

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

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).

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.

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.

Recipes

no recipes found

Nutrient Tables (per 100 g)

Core nutrients

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 vitamins and minerals

Vitamins and minerals supplying at least 15% of an adult reference intake per 100 g, derived from the composition panel. Tags do not decide which rows appear.

Nutrient	Amount per 100 g	% RDA per 100 g
Selenium	40.3 µg	73.3%
Choline	335.4 mg	61%
Folate	80 µg	20%
Vitamin B12	10 µg	416.7%

Advanced Nutrition

Other quantitative vitamins and minerals from the same composition panel. They remain available for Substance cards and later scoring; they are not headline nutrients of this food.

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%
Calcium	22 mg	2.2%
Potassium	221 mg	6.5%
Vitamin B6	0.2 mg	12.3%

Bioactive compounds

Explicitly identified compounds, including individual fatty acids, with a defensible quantity or an explicit qualitative status. Asterisks (*) identify supplementary sources below. Unquantified or trace constituents are not automatically admitted to the Substances list.

Compound / class	Amount per 100 g	Notes
EPA	983 mg	—
DHA	1363 mg	—
Astaxanthin	2.5 mg *	Present in salmonid roe; farmed trout pigment varies with feed carotenoids.
Phosphatidylcholine	Present — quantity not established *	—

Source notes (supplementary):

• * Astaxanthin: Order-of-magnitude literature estimate; not on the proxy FDC record; farmed trout roe can be lighter than salmon ikura.
• * Phosphatidylcholine: Trout Roe is a phospholipid-rich food in which phosphatidylcholine is a major choline form; USDA SR Legacy reports choline, not phosphatidylcholine specifically.

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), Trout roe — compositional proxy: Fish, roe, mixed species, raw (FDC 175132)., FDC ID 175132, USDA SR Legacy composition record, per 100 g edible portion, last checked 2026-03-14

Substances

Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.

5 substances in this food

Choline

Essential methyl-donor nutrient in eggs, meat and milk; mapped to BRS2 one-carbon metabolism and BRS6 hepatic lipid export.

DHA (Docosahexaenoic Acid)

Accounts for ~10–15% of total brain fatty acids, 20–30% of neuronal phospholipids (PE, PS), and >90% of brain omega-3 PUFA; critical for membrane fluidity, synaptic vesicle fusion, neurodevelopment

EPA (Eicosapentaenoic Acid)

Potent anti-inflammatory; precursor to E-series resolvins; modulates dopamine and serotonin signalling

Phosphatidylcholine (PC)

Key brain phospholipid; carrier for DHA/EPA and acetylcholine precursor pathway

Astaxanthin

Xanthophyll carotenoid in salmon, salmon roe, and related marine foods; mapped to BRS3 redox signalling and BRS4 mitochondrial membrane protection.

References

[1] Mechanistic discussions of LPC-associated DHA transport apply to phospholipid-rich seafood matrices generally. Patrick et al. 2019. Role of phosphatidylcholine-DHA and LPC-DHA in brain transport

[2] DHA supplied as phospholipid supports brain DHA accretion more effectively than DHA as triglyceride in neonatal models — supporting the biological relevance of roe's phospholipid-rich matrix. Liu et al. 2014. Higher efficacy of phospholipid omega-3 for brain DHA accretion (porcine model)