Trout may be introduced as soon as baby is ready to start solids, which is generally around 6 months of age. Steelhead trout and farmed rainbow trout are rated as a “best choice” in our guide, Best & Worst Fish for Babies. Compared to other fish, these trout are low in mercury and considered safe for babies 2-3 times per week. Avoid lake trout, which can be considerably high in mercury.

Hold off on serving smoked trout until after baby’s first birthday, as it often contains sodium levels in excess of what babies need. Pickled trout is often made from raw trout and is best avoided until a child is older due to the increased risk of foodborne illness associated with the consumption of raw fish.

Inhabiting cool waters of lakes, rivers, and coastal zones are brookies, cutthroats, namaycush, steelheads, and many other species of trout—a sprawling group of oily finned fish within the same family as char and salmon. Typically smaller than deep-water ocean fish, trout protect themselves from predators with camouflaged skin, some with speckled backs and silver bellies, and others striped with colorful streaks in any hue of the rainbow. Some trout are truly wild, while others come from farms, which not only raise fish for sale to consumers, but to replenish overfished waters.

Yes, if fresh or frozen. This fish is a great source of vitamin B12, protein, and omega-3 fatty acids, which are important in supporting baby’s brain development. Trout also contains vitamin D, which supports the growth of healthy bones and cells, and selenium for a healthy immune system. These nutrients are particularly important for babies and can be hard to obtain from other foods.

Due to pollution in our waters, all fish, including trout, contain variable amounts of mercury. Mercury is a persistent and progressive toxin to which babies are particularly susceptible. Thankfully there are lots of fish that are low in mercury that babies can enjoy, including steelhead and farmed rainbow trout. It is also wise to check your local fish advisories for trout that is caught by friends or family, as the risk of mercury contamination can vary by body of water. Ultimately, to minimize baby’s exposure to mercury from fish, prioritize fish that are lowest in mercury and limit the amount and frequency of fish that have higher amounts of mercury. For this reason, avoid serving lake trout in baby’s first year of life and minimize exposure to the fish in toddlerhood and beyond, as this variety can be high in mercury.

Hold off on smoked trout until after a child’s first birthday, and even then, serve on occasion, as it is often high in sodium. Look for products with less than 100 milligrams of sodium per serving and/or rinse the fish with water, which can remove up to 80% of sodium in certain varieties of water-packed canned fish. In addition, bisphenol A (BPA) is used to line the interior of food containers, and studies show that frequent exposure can disrupt a baby’s bodily functions. Look for cans marked “BPA-free,” when available, or opt for trout in glass jars. Pickled trout is often made from raw trout and is best avoided until after baby’s first birthday due to the increased risk of foodborne illness associated with the consumption of raw fish.

It is complicated. Farmed trout typically contains lower levels of mercury than wild-caught trout, but both farmed and wild-caught trout are among the best fish for babies because they contain less mercury than popular fish like cod, swordfish, and tuna. Both farmed and wild-caught trout have an impact on the environment, and it is difficult to claim that one is better than the other. To prioritize the environment, consider seeking out a supplier of trout who prioritizes sustainability, if one is accessible to you. At the end of the day, do the best you can with what is available and know that trout, farmed or wild, is a nutritious food as part of a balanced and varied diet.

No. Trout is not a common choking hazard, though bones in fresh fish are if not removed. To minimize the risk, be sure to pick out any lingering bones before serving. As always, make sure you create a safe eating environment and stay within an arm’s reach of baby during meals. For more information on choking, visit our sections on gagging and choking and familiarize yourself with the list of common choking hazards.

Yes, finned fish, including trout, are a common food allergen. That said, about 40 percent of people with finned fish allergies don’t experience their first allergic reaction until adulthood. Unfortunately, most individuals who are allergic to finned fish do not outgrow the allergy.

Some individuals with finned fish allergy may react from inhaling airborne proteins that are aerosolized when cooking fish. If this is the case for your baby, you may wish to avoid cooking fish in the household when baby is present.

Due to the risks of cross-contamination or mislabeling, allergists often recommend that individuals allergic to one species of finned fish avoid all finned fish, regardless of the labeling. This is an individualized recommendation, so be sure to confirm with your allergist before offering other finned fish if your baby is allergic to trout.

If you suspect baby may be allergic to fish, make an appointment with an allergist before introducing trout. As with all common allergens, introduce trout in small amounts and watch closely as baby eats to see if any adverse reaction occurs. If all goes well, gradually increase the serving size over time.

Recommended Guide: Introducing Allergens

Trout isn’t generally thought of as a food that promotes pooping. That said, it can play an important role in healthy bowel movements as part of a varied diet. Diets featuring fish like trout may promote the presence of beneficial bacteria, like Lactobacillus, which contributes to a healthy and diverse gut microbiome. Pooping patterns can vary significantly from child to child, so be sure to talk to your pediatric healthcare provider if you have concerns about baby’s pooping or digestive function.

Trout can be used in any recipe that calls for salmon, which means you can bake, braise, grill, fry, poach, roast, steam, or stew this oily fish with your favorite seasonings. Trout tastes rich from all the oils in its flesh—a flavor that pairs well with tangy sauces like chermoula, salsa verde, romesco, and tzatziki. You can also mash cooked trout as a substitute for tuna in bakes, casseroles, and salads. When you’ve got a trout fillet with the skin intact, try grilling or pan-searing the fish with the skin side facing the heat so that it becomes crispy and tasty like bacon. You can do the same with a whole fish, and don’t forget to eat the fish cheeks, eyes, and roe—deliciously rich parts of the fish that are considered to be a delicacy in many cultures.