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Rainbow Trout

Rainbow Trout Nutrition Facts

Rainbow Trout calories and nutrients

Calories: 138 kcal
Protein: 20.5 g
Carbs: 0.0 g
Fat: 5.4 g

Nutrient	Per 100 g	Per 3 oz (85 g)	Per 4 oz (113 g)
Calories	138 kcal	117 kcal	156 kcal
Protein	20.5 g	17.4 g	23.2 g
Total Fat	5.4 g	4.6 g	6.1 g
Saturated Fat	1.4 g	1.2 g	1.6 g
Monounsaturated Fat	1.7 g	1.4 g	1.9 g
Polyunsaturated Fat	1.7 g	1.4 g	1.9 g
Omega-3 Fatty Acids (Total)	1,068 mg	908 mg	1,207 mg
— EPA (Eicosapentaenoic Acid)	299 mg	254 mg	338 mg
— DHA (Docosahexaenoic Acid)	682 mg	580 mg	771 mg
Carbohydrates	0.0 g	0.0 g	0.0 g
Dietary Fiber	0.0 g	0.0 g	0.0 g
Sugars	0.0 g	0.0 g	0.0 g
Cholesterol	59 mg	50 mg	67 mg
Sodium	35 mg	30 mg	40 mg
Potassium	481 mg	409 mg	544 mg
Phosphorus	226 mg	192 mg	255 mg
Magnesium	25 mg	21 mg	28 mg
Calcium	25 mg	21 mg	28 mg
Iron	0.31 mg	0.26 mg	0.35 mg
Zinc	0.45 mg	0.38 mg	0.51 mg
Selenium	12.6 mcg	10.7 mcg	14.2 mcg
Vitamin A	13 mcg RAE	11 mcg RAE	15 mcg RAE
Vitamin B1 (Thiamine)	0.12 mg	0.10 mg	0.14 mg
Vitamin B2 (Riboflavin)	0.11 mg	0.09 mg	0.12 mg
Vitamin B3 (Niacin)	5.4 mg	4.6 mg	6.1 mg
Vitamin B5 (Pantothenic Acid)	0.75 mg	0.64 mg	0.85 mg
Vitamin B6	0.35 mg	0.30 mg	0.40 mg
Vitamin B12	4.3 mcg	3.7 mcg	4.9 mcg
Folate	13 mcg	11 mcg	15 mcg
Vitamin D	15.5 mcg (620 IU)	13.2 mcg (527 IU)	17.5 mcg (701 IU)
Vitamin E	0.2 mg	0.17 mg	0.23 mg

Rainbow Trout health benefits and uses

Rainbow trout (Oncorhynchus mykiss) is a delicate, mild-tasting freshwater and anadromous fish belonging to the salmon family (Salmonidae). Widely farmed and wild-harvested across the United States, Canada, the United Kingdom, Australia, and New Zealand, it represents a premier lean-to-moderate fat fish option. Raw farmed rainbow trout provides approximately 138 calories and 20.5 grams of high-quality complete protein per 100 grams, accompanied by substantial concentrations of marine omega-3 fatty acids, vitamin B12, vitamin D, and potassium.

Naturally free of carbohydrates and low in sodium, rainbow trout delivers a dense micronutrient profile with a milder flavor and slightly lower caloric footprint than farmed salmon. The nutritional metrics detailed on this page reflect raw, farmed rainbow trout meat, the most commonly purchased commercial variety. Differences associated with wild-caught specimens, cooking preparations, and steelheads are explored below.

Rainbow Trout Nutrition Facts per 100g

The table below outlines the nutritional breakdown for 100 grams of raw farmed rainbow trout, alongside common kitchen serving portions of 3 ounces (85 g) and 4 ounces (113 g).

FAQs about Rainbow Trout

How Many Calories Are in Rainbow Trout?

Raw farmed rainbow trout supplies 138 calories per 100 grams. A standard 3-ounce (85 g) cooked serving contains approximately 140–150 calories, while a common 4-ounce (113 g) raw portion yields 156 calories.

How Much Protein Is in Rainbow Trout?

Rainbow trout delivers 20.5 grams of complete dietary protein per 100 grams in its raw state. A standard 3-ounce serving offers 17.4 grams, while a 4-ounce cut provides 23.2 grams.

Is Rainbow Trout Healthy?

Rainbow trout is an exceptionally healthy food. It combines high protein density, modest calories, low saturated fat, and rich levels of long-chain omega-3s, potassium, and vitamin D.

Which is healthier: rainbow trout or salmon?

Both are highly nutritious. Salmon generally provides more omega-3s and calories due to its higher fat content (around 13 g fat and 208 kcal per 100 g in farmed salmon). Rainbow trout is leaner (5.4 g fat and 138 kcal), making it ideal if you want similar protein and high vitamin D with fewer calories.

What are the main vitamins in rainbow trout?

Rainbow trout is especially rich in vitamin D (15.5 mcg / 620 IU per 100 g, 78% DV) and vitamin B12 (4.3 mcg, 179% DV). It also delivers strong amounts of vitamin B3 (niacin), vitamin B6, and potassium.

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