Brook Trout vs Brown Trout – Let’s Compare The Differences

There are many different types of fish named trout including brook and brown trout. Some swim in the same water. For this reason many people wonder about their differences. Let’s answer the question, what is the difference between a brook trout and brown trout?

Brook trout (S. fontinalis) and brown trout (S. trutta) are different species although from the same family. Brook trout are found mostly in the northeastern U.S. and Canada while brown trout is from Europe, Asia and also found in North and South America. Brook trout is more colorful and smaller than brown trout.

This article will compare their tastes, textures, cooking methods, costs, mercury levels and whether one can substitute for the other in recipes. In addition, I’ll do a side-by-side comparison of their nutrients, habitats, size, weight and more.

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Disclaimer: The above link and others in this article are affiliate links which means I may earn a small commission at no extra cost to you. As an Amazon associate I earn from qualifying purchases.

Brook Trout and Brown Trout Nutritional Value

The following table is a side-by-side comparison of all the nutrients in brook trout and brown trout:

Nutrient Brown Trout, raw (4 Ounces) Brook Trout, raw (4 Ounces)
Calories 168 125
Fat 3.4 g 3.1 g
Saturated Fat 1.6 g 0.7 g
Cholesterol 66 mg 68 mg
Protein 21 g 24 g
Sodium 61 mg 51 mg
Omega-3 1.04 g 0.47 g
B-6 0.2 mg 0.3 mg
B-12 8.8 mcg 3.1 mcg
Thiamin 0.39 mg 0.15 mg
Riboflavin 0.37 mg 0.11 mg
B5 2.2 mg 1.0 mg
Iron 1.7 mg 0.4 mg
Niacin 5.1 mg 6.0 mg
Folate 14.7 mcg 13.6 mcg
Potassium 441 mg 472 mg
Magnesium 32 mg 31 mg
Phosphorus 277 mg 278 mg
Calcium 48.7 mg 28.3 mg
Zinc 0.7 mg 0.6 mg
Selenium 15.0 mcg 14.3 mcg

Nutrient Sources 1 2 3 4 5 6 7

Both fish contain a good number of minerals and vitamins. At first glance it’s difficult to determine which fish provides more. Therefore, is brook trout or brown trout healthier?

Brown trout is healthier than brook trout due to its higher percentage of heart healthy omega-3 fatty acids, B vitamins and minerals. Brown trout provides more B12, thiamin, riboflavin, B5, folate, magnesium, calcium, zinc and selenium than brook trout.

Brook trout is healthy and contains omega-3 fatty acids, less calories and total fat than brown trout. Brook trout provides more B6, niacin, potassium and phosphorus.

It difficult to argue against either trout for their health benefits. The major difference between the two is the omega-3 fatty acids contained in brown trout. If you’re wondering why they’re so important, keep reading the next section.

Brook Trout and Brown Trout Health Benefits

Both fish provide the same nutrients and therefore the same benefits. Although I broke down the benefits by which fish offers the higher percentage of each nutrient 8.

Brown Trout Health Benefits

Omega 3 Fatty Acids

Brown trout provides 1.04 grams of omega-3 and brook trout 0.47 grams per four ounces raw. Brown trout contains approximately 120% more which leads to the question, why does omega-3 fatty acids matter so much?

It’s because omega-3 fatty acids are heart healthy and help keep arteries healthy. The omega-3s in brown and brook trout may help with the following:

  • Keeping bad cholesterol low.
  • Keeping good cholesterol high.
  • Reducing inflammation.
  • Reducing plaque build-up.
  • Lowering triglycerides
  • Help keep the heart rhythms more normal.

DHA and EPA, two of the fatty acids, are associated with lowering blood pressure and improving the health of blood vessels 9.

Studies suggest omega-3s can help reduce joint pain and stiffness in people with rheumatoid arthritis. They may also boost the effectiveness of anti-inflammatory drugs.

B Vitamins

Of the seven B vitamins listed in the table above, brown trout contains more of five of them. The B vitamins in the table include B6, B12, B5, B1 (thiamin), B2 (riboflavin), B3 (niacin) and B9 (folate). B vitamins help support the following:

  • Cardiovascular disease
  • Red blood cells
  • Digestion
  • Energy levels
  • Brain function
  • Nerve function


Brown trout contains 15.0 mcg of selenium per four ounces and brook trout 14.3 mcg. Selenium is an underreported nutrient. I’m unsure why many don’t write about it more because studies 10 show selenium may help to protect the following:

  • Heart disease
  • Thyroid
  • The immune system
  • Cognitive issues


Brown trout provides 32 mg and brook trout 31 mg per four ounces. Adding magnesium to your diet could be instrumental in improving sleep related issues like insomnia. Magnesium relaxes and calms the whole body including the blood vessels 11.

More so, it helps keep blood pressure levels balanced and stable. A recent study researched 22 studies and concluded magnesium supplementation decreased diastolic and systolic blood pressure 12.

Magnesium in brown trout helps control muscle and nerve function, blood sugar and blood pressure. In the muscles and heart, magnesium competes with calcium to help the muscles relax after contracting.

When the body is low in magnesium, calcium can over stimulate the heart muscle’s cells causing a rapid or irregular heartbeat.


Brown trout provides 48.7 mg of calcium per four ounces and brook trout 28.3 mg. Calcium is important for blood pressure and the heart.

Harvard Health reports calcium helps maintain blood pressure because it helps to control the relaxing and tightening of blood vessels 13. Calcium also helps the following:

  • Build and maintain strong bones.
  • Muscles need calcium to function properly.
  • Improve nerve function.

Both trout and other seafood are renowned for being a part of many diets like keto or heart healthy.

If you’re eating low-carb or want to give keto a try, many of my clients have followed this 28-Day Keto Challenge with great success. Visit their website and check it out.

Brook Trout Health Benefits


Brook trout provides 278 mg and brown trout 277 mg of phosphorus per four ounces. Phosphorus has been shown in studies to may help the following:

  • Muscle contraction.
  • Muscle recovery after exercise.
  • Promoting healthy nerve conduction.
  • Promote bone and teeth strength.
  • Aids the kidneys in waste removal.
  • Help the body manage and store energy.


Brook trout contains 474 mg per four raw ounces and brown trout 441 mg. Since the recommended daily amount is 4,700 mg, they both provide an excellent number.

Potassium is beneficial for reducing sodium intake. It helps the body reduce fluids and rids excess sodium 14. This process helps to reduce blood pressure.

The more potassium you consume, the more sodium your body will lose. Consuming too much sodium or not enough potassium throws off the delicate balance the kidneys need to remove the excess water 15.

According to Harvard Health, a number of studies have shown a connection between low potassium levels and increased blood pressure 16.

Brook Trout and Brown Trout: Tastes and Textures

One of the most important things people takes into consideration when choosing a fish is its taste. When comparing the two fish, does brown trout taste better than brook trout?

Brown trout has a stronger and fishier flavor than brook trout. Brook trout is more mild to sweet and does not taste fishy. If a fishy taste is desired brown trout is better. If a fishy flavor is undesirable then brook trout is better. Both fish have a tender, flaky texture.

Brook trout is mild and somewhat sweet. It doesn’t taste or smell fishy. Brook trout’s texture is medium flakiness and delicate when cooked.

Brown trout has a stronger, fishier taste. The larger the brown trout was when caught, the more fishy taste the fillet will contain. The texture is delicate and flaky when cooked.

Many people soak brown trout in milk overnight. This helps remove some of the fishiness by drawing out some of the oil.

If you’re wondering how brown trout and rainbow trout differ, check out my article, Rainbow Trout vs Brown Trout – What’s The Difference?

Brown Trout and Brook Trout Substitutions

When preparing recipes for dinner it’s not always possible to locate the type of fish called for. If you have some brook trout, you may ask, can I substitute brook trout for brown trout?

Brook trout can substitute for brown trout due to their similar textures although brown trout’s flavor is fishier and more oily. Both trout have a similar texture allowing for similar cooking methods in recipes. Brown trout and brook trout can be grilled baked, roasted, poached, fried or seared. 

The best brown trout substitutes include the following:

  • Rainbow trout
  • Salmon
  • Swordfish
  • Tuna
  • Northern pike
  • Mackerel
  • Herring
  • Bass

The best brook trout substitutes are:

  • Atlantic cod
  • Alaska pollock
  • Halibut
  • Rainbow trout
  • White Sea bass
  • Flounder

When substituting brook or brown trout try to stick to the following:

  • Same size and weight.
  • Stick with similar fillets, whole fillet or cross section.
  • Stick with skinless or skin when the recipe calls for one.
  • Texture is more important for certain cooking methods. Like using a firmer texture when grilling 17.

How To Cook Brown Trout

Some chefs suggest frying brown trout in a beer batter. Others like baking it wrapped in foil with some potatoes, onion or garlic. The stronger flavor of brown trout doesn’t require heavy seasoning like some other white fish.

To lessen the fishy taste soak the brown trout in milk overnight to draw out some of the oil.

Flavor Pairing

  • Citrus
  • Smoked paprika
  • Garlic
  • Chile powder
  • Barbecue sauce
  • Lemon juice

How To Cook Brook Trout

Many people cook fillets for 2-3 minutes on each side until lately browned and opaque. For whole trout, cook 3-4 minutes on each side until the flesh lifts from the backbone. The minutes may need to be adjusted depending on their size.

Flavor Pairing

  • Lemon
  • Pepper
  • Cayenne pepper
  • Touch of salt
  • Fresh herbs

If you’re wondering how steelhead trout and rainbow trout differ, check out my article, Steelhead Trout vs Rainbow Trout – What’s The Difference?

How Much Does Brown Trout and Brook Trout Cost

The costs for brook trout or brown will vary depending on how the fish are caught and the location. Therefore, which is more expensive, brown trout or brook trout?

Brown trout and brook trout costs are similar. The average cost for brown and brook trout is approximately $28.00 per pound. Live brown trout for stocking cost $10.00 per pound and brook trout $10.00 per pound.

Brown and brook trout will probably not be found in a local store. I checked online at the Fulton Fish Market and found the following prices:

  • Previous frozen brown trout fillet
    • $28.32 per pound

I checked online at Russ & Daughters and found brook trout:

  • (2) fresh whole brook trout for $20.000

Online I checked the prices of live trout for fish stocking.

  • $10.00 per pound for brook trout
  • $10.00 per pound for brown trout

Brown Trout vs Brook Trout Mercury Levels

The EPA and FDA have issued warnings and suggestions regarding mercury levels in fish and how often they should be consumed 18. This is especially important for young infants, developing children and pregnant women.

They established a list of best fish, good choices and ones to avoid based on their mercury levels. Therefore, does brook trout or brown trout have more mercury?

Brook trout and brown trout have similar levels of mercury. Freshwater trout are listed on the FDA’s best choices of fish to consume regarding their mercury levels. The recommendation is consuming them no more than two to three servings a week.

Always check with a physician prior to eating new foods or changing your dietary habits.

Find out how trout compared to bass in my recent article, Trout vs Bass – What’s The Difference? Let’s Compare.

Brook Trout vs Brown Trout: Habitats, Size, Weight, Appearance?

Are brook trout and brown trout the same?

Brook trout and brown trout are not the same, they are two different species of fish. The average brown trout is longer and weighs a little more than a brook trout. Brook trout has more color with orange to red coloring with yellow dots while brown trout is brown and olive-green with golden sides.

Scientific Classifications, Families, Species

Brook trout are from:

  • Family: salmonidae
  • Genus: Salvelinus
  • Species: S. fontinalis.

Brown trout are from:

  • Family: salmonidae
  • Genus: Salmo
  • Species: S. trutta


  • Brook trout are found mostly in the northeastern United States and Canada. They swim in cool, clean mountain streams, small rivers and lakes including the Chesapeake Bay watershed. They have been introduced to other parts of the world like Europe and Asia.
  • Brown trout are found in rivers, ponds or lakes in North and South America, Europe, Asia and Africa. The first brown trout were imported to the United States from Germany in 1883.


  • Brook trout has an olive-green back. Along the sides the color transitions to an orange or red color and the belly is milky white. They are covered in yellow round spots which are wormlike near the back.
  • Brown trout are brown to an olive green near the top. The sides are a creamy, golden and off white on the belly. They are covered in black and golden, brown spots.


  • Brook trout is the typical long, narrow body shape and has two dorsal fins.
  • Brown trout is the typical long, narrow body shape and has two dorsal fins.

Size and Weight

  • Brook trout grows to an average 9-10″ in length and weighs 1-6 pounds.
  • Brown trout in smaller rivers and streams average 7-14 inches long and 2 pounds. In the larger waters brown trout are longer and heavier.


  • Brook trout averages 6 years.
  • Brown trout’s age varies from habitat to habitat. In smaller waters they average 5 years and up to 10 years in larger bodies of water.


Brown trout consumes the following diet:

  • Insects
  • Crayfish
  • Salamanders
  • Frogs
  • Mollusks
  • Small fish

Brook trout consumes the following diet:

  • Plankton
  • Insects
  • Worms
  • Crustaceans
  • Mollusks
  • Amphibians
  • Small mammals

Species Resources 19 20 21 22 23 24 25

Check out the best replacements for trout in my article, Trout Replacements: The 12 Best Healthy Substitutes.


Do brown trout eat brook trout?

A larger brown trout may eat a smaller brook trout.

How can you tell the difference between a brook and a brown trout?

Brook trout have yellow round spots on the sides and wormlike in shape near the back. Brown trout have brown and gold round spots only with no wormlike shape. Brook trout have orange to red coloring on their lower sides while brown trout have creamy golden color. Brook trout have spots on the tail and brown trout doesn’t.

Read Next – More Trout vs Fish Articles!

Rainbow Trout vs Salmon: Is One Better?

Trout vs Salmon: Is One More Healthier Than The Other?

Steelhead vs Salmon: Which Is Better?

Rainbow Trout vs Cod: Which Is Better? Let’s Compare

Cod vs Salmon: Is One Better?


Article Resources: Foods For Anti-Aging follows strict guidelines to ensure our content is the highest journalistic standard. It's our mission to provide the reader with accurate, honest and unbiased guidance. Our content relies on medical associations, research institutions, government agencies and study resources. Learn more by reading our editorial policy.
  1. New Zealand Food Composition Data: Trout, brown, flash, raw[]
  2. NutritionData: Trout[]
  3. Nutrition Value: Fish, raw, mixed species, trout[]
  4. USDA: Trout[]
  5. Nutrition Value: Fish, New York State, raw, brook, trout[]
  6. ScienceDirect: Addressing information gaps in wild-caught foods in the US: Brook trout nutritional analysis for inclusion into the USDA national nutrient database for standard reference[]
  7. Cornell University: Trout Nutritional Information: Brook Trout, raw[]
  8. FDA: Seafood Nutrition Facts[]
  9. National Center for Biotechnology: Marine Omega-3 Supplementation and Cardiovascular Disease[]
  10. National Institutes of Health: Selenium[]
  11. National Institutes of Health: Magnesium[]
  12. National Center for Biotechnology Information: Effect of magnesium supplementation on blood pressure: a meta-analysis[]
  13. Harvard Health: Key minerals to help control blood pressure[]
  14. American Heart Association: How Potassium Can Help Control High Blood Pressure[]
  15. National Center for Biotechnology Information: The Effect of the Sodium to Potassium Ratio on Hypertension Prevalence: A Propensity Score Matching Approach[]
  16. Harvard Health: Potassium lowers blood pressure[]
  17. Sea Grant North Carolina: Fish Flavors and Substitutions[]
  18. FDA: Advice about Eating Fish[]
  19. National Park Service: Brown Trout[]
  20. Wikipedia: Brown trout[]
  21. U.S. Fish & Wildlife Service: Brook trout[]
  22. The National Wildlife Federation: Brook Trout[]
  23. Chesapeake Bay Program: Brook Trout[]
  24. Wikipedia: Brook trout[]
  25. Maryland Department of Natural Resources: Brook Trout[]

Kevin Garce

Kevin Garce is a Certified Health Coach who encourages people by informing them on nutrition and food topics important to them. His years of research and knowledge inspire people to achieve their goals. Read more here About Me

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