Steelhead Trout vs. Salmon Species: Comparing Flavor and Nutrition

Steelhead rainbow trout — Not a fan of that "fishy" taste? You may prefer trout over salmon. Volodymyr TVERDOKHLIB / Shutterstock

Steelhead trout and salmon are both flavorful, nutritious fish popular in kitchens and restaurants across the world. But when diving into steelhead trout vs. salmon comparisons, there are some key differences in species, taste, nutritional content, and life cycle that set them apart.

Both fish are members of the Salmonidae family and are considered anadromous fish, meaning they migrate between saltwater and freshwater environments during their life cycle. Still, steelhead and salmon are different species with distinct habits and flavor profiles.

Species and Life Cycle

Steelhead trout are the anadromous form of rainbow trout. Unlike their freshwater cousins, steelhead spend time in the ocean before returning to freshwater rivers to spawn. Wild steelhead tend to migrate to the Pacific Ocean and return to the rivers of the Pacific Northwest.

Salmon refers to several species, including Atlantic salmon, chinook (king) salmon, and pink salmon. Most salmon are born in freshwater, migrate to the sea, and return to their spawning grounds to reproduce—a journey that usually ends in death.

In contrast, steelhead may spawn multiple times.

Flavor Differences

Both salmon and steelhead are delicious fish, but they differ in flavor and fat content. Steelhead tends to have a milder flavor and a slightly more delicate texture. It’s a good choice for those who want something less "fishy."

Salmon, especially king salmon, is prized for its rich, buttery taste and higher fat content. Chinook salmon in particular is favored for pan-searing, grilling, and roasting.

Cooking times and methods are similar, and both fish work well in a variety of dishes. However, their flavor profiles can vary depending on whether they’re wild-caught or farm-raised.

Nutrition and Health Benefits

Steelhead trout and salmon are both high in protein and rich in omega-3 fatty acids, which support heart health. Wild salmon generally have more nutrients and fewer contaminants than farmed salmon or trout.

Calorie content and fat content vary depending on the species. For example, Atlantic salmon typically has more fat and calories compared to steelhead. Still, both fish are considered lean protein sources and make excellent additions to a healthy diet.

Sustainability and Sourcing

When choosing between the two, sustainability matters—a lot.

Wild-caught steelhead trout and Pacific salmon from well-managed fisheries are often more sustainable choices than farmed salmon, which can have a higher environmental impact (e.g. pollution, disease spread, and habitat effects from open-net pens).

Some farmed salmon is raised in controlled conditions with fewer antibiotics, but it’s important to research the source. Sustainable seafood guides can help you make environmentally responsible choices.

Whether you prefer wild steelhead or farmed salmon, both are excellent sources of lean protein, omega-3s, and culinary versatility. Choosing based on taste, nutritional goals, and sustainability will help you get the most from these healthy, ocean-to-table favorites.

We created this article in conjunction with AI technology, then made sure it was fact-checked and edited by a HowStuffWorks editor.