Rainbow Trout · Oncorhynchus mykiss

Fish, trout, rainbow, farmed, raw

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, raw'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.

141 kcal Calories

40%

19.9 g Protein

0.0 g Carbs

6.2 g Fat

Very good nutrient density 48/100

How many beneficial nutrients Fish, trout, rainbow, farmed, raw 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, raw come from — the split across carbs, fat & protein.

141 kcal / serving

41% from fat

Carbs 0%

0.0 g per serving
Fat 41%

6.2 g per serving
Protein 59%

19.9 g per serving

What Fish, trout, rainbow, farmed, raw 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 B12179% Vitamin D80% Selenium43% Protein40% Niacin (B3)35% Pantothenic Acid (B5)33% Vitamin B620% Phosphorus18% Vitamin E16% Choline12% Thiamin (B1)10%

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.

Carbohydrates	Amount	% DV
Total Carbohydrate	0.0 g	0%
Dietary Fiber	0.0 g	0%
Total Sugars	0.0 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	6.2 g	8%
Saturated Fat	1.4 g	7%
Monounsaturated Fat	2.0 g	—
Polyunsaturated Fat	1.5 g	—
Trans Fat	0.0 g	—
Omega-3 Fatty Acids	67.0 mg	—
Omega-6 Fatty Acids	492.0 mg	—
Butyric Acid	0.0 mg	—
Caproic Acid	0.0 mg	—
Caprylic Acid	0.0 mg	—
Capric Acid	0.0 mg	—
Lauric Acid	4.0 mg	—
Myristic Acid	182.0 mg	—
Palmitic Acid	928.0 mg	—
Stearic Acid	229.0 mg	—
Arachidic Acid	8.0 mg	—
Behenic Acid	3.0 mg	—
Palmitoleic Acid	340.0 mg	—
Oleic Acid	1,374.0 mg	—
Gadoleic Acid	222.0 mg	—
Erucic Acid	18.0 mg	—
Nervonic Acid	17.0 mg	—
Linoleic Acid	492.0 mg	—
alpha-Linolenic Acid (ALA)	59.0 mg	—
gamma-Linolenic Acid	8.0 mg	—
Arachidonic Acid	43.0 mg	—
Eicosapentaenoic Acid (EPA)	217.0 mg	—
Docosahexaenoic Acid (DHA)	516.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	19.9 g	40%
Histidine	614.0 mg	—
Isoleucine	962.0 mg	—
Leucine	1,696.0 mg	—
Lysine	1,916.0 mg	—
Methionine	618.0 mg	—
Phenylalanine	815.0 mg	—
Threonine	915.0 mg	—
Tryptophan	234.0 mg	—
Valine	1,075.0 mg	—
Alanine	1,262.0 mg	—
Arginine	1,249.0 mg	—
Aspartic Acid	2,137.0 mg	—
Cystine	224.0 mg	—
Glutamic Acid	3,115.0 mg	—
Glycine	1,002.0 mg	—
Proline	738.0 mg	—
Serine	851.0 mg	—
Tyrosine	704.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	84.0 mcg	9%
Vitamin C	2.9 mg	3%
Vitamin D	15.9 mcg	80%
Vitamin E	2.3 mg	16%
Vitamin K	0.1 mcg	0%
Thiamin (B1)	0.1 mg	10%
Riboflavin (B2)	0.1 mg	7%
Niacin (B3)	5.6 mg	35%
Vitamin B6	0.3 mg	20%
Folate (B9)	11.0 mcg	3%
Vitamin B12	4.3 mcg	179%
Pantothenic Acid (B5)	1.7 mg	33%
Choline	65.0 mg	12%

Minerals	Amount	% DV
Calcium	25.0 mg	2%
Iron	0.3 mg	2%
Magnesium	25.0 mg	6%
Phosphorus	226.0 mg	18%
Potassium	377.0 mg	8%
Sodium	51.0 mg	2%
Zinc	0.5 mg	4%
Copper	0.0 mg	5%
Manganese	0.0 mg	0%
Selenium	23.6 mcg	43%

Sterols	Amount	% DV
Cholesterol	59.0 mg	20%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	0.0 mg	—
Theobromine	0.0 mg	—
Ash	1.2 g	—

About Fish, trout, rainbow, farmed, raw

Rainbow trout (Oncorhynchus mykiss) is a popular freshwater fish in the salmon family, named for the shimmering pink stripe running along its silvery sides. Widely farmed and a favorite catch of anglers, it has tender, flaky flesh ranging from white to pink, with a delicate, mild, slightly nutty flavor far milder than salmon. Trout is a great source of high-quality protein, heart-healthy omega-3 fatty acids, vitamin B12, vitamin D, and selenium.

Its mild taste and thin, edible skin make it easy to cook whole or as fillets, and it is delicious pan-fried, grilled, baked, broiled, or smoked, classically dredged in cornmeal or seasoned simply with butter, lemon, and herbs. Choose trout with bright, clear eyes, firm flesh, and a clean, fresh smell, and store it well chilled in the refrigerator, using it within a day or two or freezing it.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Fish, trout, rainbow, farmed, raw?

There are 141 calories in 100 g of Fish, trout, rainbow, farmed, raw, or about 120 calories in 3 oz (85 g).

How much protein is in Fish, trout, rainbow, farmed, raw?

Fish, trout, rainbow, farmed, raw contains 19.9 g of protein per 100 g.

How many carbs are in Fish, trout, rainbow, farmed, raw?

Fish, trout, rainbow, farmed, raw has 0.0 g of carbohydrates per 100 g.

How much fat is in Fish, trout, rainbow, farmed, raw?

Fish, trout, rainbow, farmed, raw provides 6.2 g of total fat per 100 g.

What is Fish, trout, rainbow, farmed, raw a good source of?

Fish, trout, rainbow, farmed, raw is an excellent source of Vitamin B12 (179% DV), Vitamin D (80% DV), Selenium (43% DV), Protein (40% DV), Niacin (B3) (35% DV) and Pantothenic Acid (B5) (33% DV) and a good source of Phosphorus, Vitamin E, Choline and Thiamin (B1) (per 100 g). Daily Values are based on a 2,000-calorie diet.