Rainbow Trout
A milder alternative to salmon with similar omega-3, vitamin D and B12.
Nutrition per 100 g
Standardised to 100 g of rainbow trout, cooked for fair comparison. Typical serving: 100 g cooked — 168 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 168 kcal | 168 kcal | 100 kcal |
| Protein | 23.8 g | 23.8 g | 14.2 g |
| Carbohydrate | 0 g | 0 g | 0 g |
| Fat | 7.4 g | 7.4 g | 4.4 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of rainbow trout, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 100 µg | 100 µg | 11% |
| Vitamin C | 2.9 mg | 2.9 mg | 3% |
| Vitamin D | 19 µg | 19 µg | 95% |
| Vitamin E | 2.8 mg | 2.8 mg | 19% |
| Vitamin K | 0.1 µg | 0.1 µg | <1% |
| Thiamin | 0.14 mg | 0.14 mg | 12% |
| Riboflavin | 0.11 mg | 0.11 mg | 8% |
| Niacin | 6.6 mg | 6.6 mg | 41% |
| Vitamin B6 | 0.39 mg | 0.39 mg | 23% |
| Folate | 12 µg | 12 µg | 3% |
| Vitamin B12 | 4.1 µg | 4.1 µg | 171% |
| Pantothenic acid | 2 mg | 2 mg | 40% |
| Choline | 77.6 mg | 77.6 mg | 14% |
| Minerals | |||
| Calcium | 30 mg | 30 mg | 2% |
| Iron | 0.36 mg | 0.36 mg | 2% |
| Magnesium | 30 mg | 30 mg | 7% |
| Phosphorus | 270 mg | 270 mg | 22% |
| Potassium | 450 mg | 450 mg | 10% |
| Sodium | 61 mg | 61 mg | 3% |
| Zinc | 0.54 mg | 0.54 mg | 5% |
| Selenium | 28.1 µg | 28.1 µg | 51% |
| Copper | 0.055 mg | 0.055 mg | 6% |
| Manganese | 0.013 mg | 0.013 mg | <1% |
Source: USDA FoodData Central — Fish, trout, rainbow, farmed, cooked, dry heat
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat rainbow trout?
- Oily fish benefits with a gentler flavour than mackerel or sardines.
- Freshwater farmed trout is consistently low in mercury.
- Cooks in 12 minutes whole or six minutes as fillets.
How to include it
- Roast whole with lemon and dill in the cavity.
- Pan-fry fillets skin-side down until crisp.
- Flake hot-smoked trout into salads and omelettes.
Things to consider
- Pin bones need checking before serving to children.
- Fillet quality varies; look for firm, bright flesh.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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