Trout Roe

Species:

Oncorhynchus mykiss (Rainbow trout) or Salmo trutta (Brown trout)

Originates from Area:

Widespread in aquaculture — Europe (France, Italy, Denmark), North America, and Japan

Key Characteristics:

Colour:

Bright orange to reddish-orange; highly translucent and glossy

Texture:

Firm and juicy with a crisp pop

Egg Size:

Large (~3.5–4.2 mm); larger than most sturgeon caviars

Source:

Exclusively aquacultured

Flavour Profile:

Briny, slightly smoky or fruity with a fresh ocean note; more pronounced than sturgeon caviars

Price Range:

~$300–$1,000 per kg (very affordable, high availability)

Grades Available:

Standard and Premium based on brining technique and freshness

Common labels: “Smoked”, “Fresh Trout Roe”, “Gourmet Roe”

Best Pairing (Drinks):

Pilsners, light whites (Sauvignon Blanc), dry rosé

Best Pairing (Foods):

Crème fraîche, bagels, soft cheese, potato pancakes, sushi

Nutritional Breakdown (Per 100g Trout Roe):
  • Calories: ~250–270 kcal
  • Protein: ~25–29 g
  • Fat: ~14–16 g
  • Omega-3 (EPA + DHA): ~2.5–4.5 g
  • Saturated fat: ~3.5 g
  • Cholesterol: ~380–420 mg
  • Carbohydrates: ~1–2 g
  • Sodium: ~1200–1600 mg
  • Micronutrients:
  • Vitamin B12: Very high (>200% RDA per 100g)
  • Choline: Strongly present — supports neural activity
  • Vitamin D: Especially high (depending on feed and environment)
  • Selenium, Zinc, Iron: Moderately high

Cognitive-Performance Relevance (Sport & Mental Endurance):

✅ Omega-3 Fatty Acids (EPA & DHA)

  • Enhance brain function, improve mental clarity, and reduce central fatigue
  • Shown to support attention, processing speed, and emotional balance in athletes

✅ Vitamin B12 + Choline

  • Promote acetylcholine production for motor control, learning, and focus
  • Essential for neuromuscular coordination and memory integrity

✅ High-Quality Protein

  • Excellent amino acid profile for brain neurotransmitter synthesis and athletic recovery
  • Useful in lean muscle maintenance and neural repair

✅ Vitamin D + Selenium

  • Vital for immune function and brain resilience, especially under physical and cognitive stress
  • Vitamin D also aids in neuroprotection and mood regulation

⚠️ Notes for Athletes:

Sodium: Lower than sturgeon caviar but still high — beneficial post-training, less suitable for salt-restricted diets

Cholesterol: Lower than most sturgeon caviar — more suitable for frequent use

Trout roe is a cost-effective, neuro-supportive option — ideal for frequent, performance-enhancing use in sport-specific or recovery-based meal plans