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Rainbow trout

Rainbow Trout · Oncorhynchus mykiss

Fish, trout, rainbow, farmed, cooked, dry heat

Nutrition facts per 100 g · edible portion

Aquatic Foods
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6 forms & preparations
Fish, trout, rainbow, farmed, cooked, dry heat Fish, trout, rainbow, farmed, raw Fish, trout, rainbow, wild, cooked, dry heat Fish, trout, rainbow, wild, raw Steelhead trout, boiled, canned (Alaska Native) Steelhead trout, dried, flesh (Shoshone Bannock)
Keto-friendly Gluten-free Dairy-free Contains Fish

Dietary labels are inferred automatically from Fish, trout, rainbow, farmed, cooked, dry heat's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

8%
168 kcal Calories
48%
23.8 g Protein
0%
0.0 g Carbs
9%
7.4 g Fat

Very good nutrient density 47/100

How many beneficial nutrients Fish, trout, rainbow, farmed, cooked, dry heat delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Fish, trout, rainbow, farmed, cooked, dry heat come from — the split across carbs, fat & protein.

What Fish, trout, rainbow, farmed, cooked, dry heat is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Vitamin B12171% Vitamin D95% Selenium51% Protein48% Niacin (B3)42% Pantothenic Acid (B5)40% Vitamin B623% Phosphorus22% Vitamin E19% Choline14% Thiamin (B1)12% Vitamin A (RAE)11% Potassium10%

Full nutrition breakdown

  • Beneficial
  • Moderate
  • Limit
  • Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

CarbohydratesAmount% DV
Total Carbohydrate0.0 g
0%
Dietary Fiber0.0 g
0%
Total Sugars0.0 g—
Fats & Fatty AcidsAmount% DV
Total Fat7.4 g
9%
Saturated Fat1.7 g
8%
Monounsaturated Fat2.4 g—
Polyunsaturated Fat1.8 g—
Trans Fat0.1 g—
Omega-3 Fatty Acids80.0 mg—
Omega-6 Fatty Acids588.0 mg—
Protein & Amino AcidsAmount% DV
Protein23.8 g
48%
Histidine733.0 mg—
Isoleucine1,148.0 mg—
Leucine2,025.0 mg—
Lysine2,287.0 mg—
Methionine738.0 mg—
Phenylalanine973.0 mg—
Threonine1,092.0 mg—
Tryptophan279.0 mg—
Valine1,283.0 mg—
VitaminsAmount% DV
Vitamin A (RAE)100.0 mcg
11%
Vitamin C2.9 mg
3%
Vitamin D19.0 mcg
95%
Vitamin E2.8 mg
19%
Vitamin K0.1 mcg
0%
Thiamin (B1)0.1 mg
12%
Riboflavin (B2)0.1 mg
8%
Niacin (B3)6.6 mg
42%
Vitamin B60.4 mg
23%
Folate (B9)12.0 mcg
3%
Vitamin B124.1 mcg
171%
Pantothenic Acid (B5)2.0 mg
40%
Choline77.6 mg
14%
MineralsAmount% DV
Calcium30.0 mg
2%
Iron0.4 mg
2%
Magnesium30.0 mg
7%
Phosphorus270.0 mg
22%
Potassium450.0 mg
10%
Sodium61.0 mg
3%
Zinc0.5 mg
5%
Copper0.1 mg
6%
Manganese0.0 mg
1%
Selenium28.1 mcg
51%
SterolsAmount% DV
Cholesterol70.0 mg
23%
Phytosterols~—
OtherAmount% DV
Alcohol0.0 g—
Caffeine0.0 mg—
Theobromine0.0 mg—
Ash1.4 g—

About Fish, trout, rainbow, farmed, cooked, dry heat

Rainbow trout is a freshwater fish closely related to salmon, and it shows — pink-fleshed, tender and mildly rich, but a touch lighter and more delicate. Most is farmed, which keeps it widely available and an easy introduction to oily fish for the salmon-shy.

Like its salmon cousin it's a genuinely good source of long-chain omega-3 fats, along with excellent protein, vitamin B12, vitamin D, niacin and selenium. Farmed rainbow trout is also one of the more sustainable fish choices, which adds to its appeal.

Mild enough for those who find salmon too strong yet still rich in the fats that matter, trout is an easy, everyday way to eat oily fish.

Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Fish, trout, rainbow, farmed, cooked, dry heat?

There are 168 calories in 100 g of Fish, trout, rainbow, farmed, cooked, dry heat, or about 143 calories in 3 oz (85 g).

How much protein is in Fish, trout, rainbow, farmed, cooked, dry heat?

Fish, trout, rainbow, farmed, cooked, dry heat contains 23.8 g of protein per 100 g.

How many carbs are in Fish, trout, rainbow, farmed, cooked, dry heat?

Fish, trout, rainbow, farmed, cooked, dry heat has 0.0 g of carbohydrates per 100 g.

How much fat is in Fish, trout, rainbow, farmed, cooked, dry heat?

Fish, trout, rainbow, farmed, cooked, dry heat provides 7.4 g of total fat per 100 g.

What is Fish, trout, rainbow, farmed, cooked, dry heat a good source of?

Fish, trout, rainbow, farmed, cooked, dry heat is an excellent source of Vitamin B12 (171% DV), Vitamin D (95% DV), Selenium (51% DV), Protein (48% DV), Niacin (B3) (42% DV) and Pantothenic Acid (B5) (40% DV) and a good source of Vitamin E, Choline, Thiamin (B1), Vitamin A (RAE) and Potassium (per 100 g). Daily Values are based on a 2,000-calorie diet.

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