Other
rainbow trout.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
rainbow troutraw farmed rainbow troutraw rainbow trout
SERVING
CALORIES
141
PROTEIN
19.9g
CARBS
0g
FAT
6.2g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories141kcal—
Protein19.9g40%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat6.2g8%
Saturated fat1.4g7%
Trans fat0.05g—
Cholesterol59mg20%
Water73.8g—
MINERALS
Sodium51mg2%
Potassium377mg8%
Calcium25mg2%
Iron0.31mg2%
Magnesium25mg6%
Phosphorus226mg18%
Zinc0.45mg4%
Copper0.05mg6%
Manganese0.01mg0%
Selenium23.6µg43%
VITAMINS
Vitamin A84µg9%
Vitamin C2.9mg3%
Vitamin D15.9µg80%
Vitamin E2.3mg16%
Vitamin K0.10µg0%
Thiamin (B1)0.12mg10%
Riboflavin (B2)0.09mg7%
Niacin (B3)5.6mg35%
Pantothenic acid (B5)1.7mg33%
Vitamin B60.34mg20%
Folate (B9)11µg3%
Vitamin B124.3µg179%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 oz28.4g
1 lb453.6g
1 piece340g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of Omega-3 fatty acids (EPA and DHA), which support heart health, brain function, and reduce inflammation.
- ✓Rich in high-quality, lean protein, essential for muscle building, tissue repair, and maintaining a healthy metabolism.
- ✓Provides significant amounts of Vitamin B12, crucial for nerve function and the formation of red blood cells.
- ✓A natural source of Vitamin D, which is important for calcium absorption, bone health, and immune system support.
COOKING TIPS
In the kitchen.
- 1Rainbow trout has delicate flesh and cooks quickly. Pan-searing, baking, grilling, or broiling are ideal methods. Cook until the internal temperature reaches 145°F (63°C) and the flesh flakes easily.
- 2Its mild flavor pairs well with simple seasonings like lemon, dill, parsley, garlic, salt, and pepper. Avoid overpowering sauces.
- 3To achieve crispy skin when pan-searing, ensure the fillet is dry, the pan is hot, and place it skin-side down first.
- 4When baking whole, stuff the cavity with herbs and lemon slices to infuse flavor from the inside out.
STORAGE
Keep it fresh.
- Store fresh rainbow trout in the coldest part of the refrigerator (below 40°F / 4°C) on a bed of ice and consume within 1-2 days.
- For freezing, pat the fish dry, wrap it tightly in plastic wrap and then aluminum foil or a freezer bag, and store at 0°F (-18°C) for up to 3 months for best quality.
FAQ
Frequently asked questions.
Is rainbow trout healthy?
Yes, rainbow trout is very healthy. It's an excellent source of lean protein, essential Omega-3 fatty acids (EPA and DHA), and vital nutrients like Vitamin B12 and Vitamin D. These contribute to heart health, brain function, bone strength, and a strong immune system.
How much protein and calories are in rainbow trout?
A 100g serving of rainbow trout contains approximately 141 calories and nearly 20g of high-quality protein. It's also very low in carbohydrates (0g) and provides about 6g of healthy fats, including beneficial Omega-3s.
Is rainbow trout good for weight loss?
Yes, rainbow trout can be beneficial for weight loss. It's a lean protein source that helps you feel full and satisfied, which can reduce overall calorie intake. Its low carbohydrate content and healthy fats also support a balanced diet.
Is rainbow trout gluten-free?
Yes, fresh, unseasoned rainbow trout is naturally gluten-free. When preparing it, ensure any marinades, breadings, or sauces used are also gluten-free to maintain this quality.
Is rainbow trout keto-friendly?
Absolutely, rainbow trout is an excellent choice for a ketogenic diet. It's naturally very low in carbohydrates (0g), high in protein, and provides healthy fats, including Omega-3s, making it perfectly aligned with keto principles.
How do you cook rainbow trout?
Rainbow trout is versatile and cooks quickly. Popular methods include baking, grilling, pan-frying, or broiling. It's often cooked whole or as fillets, seasoned simply with lemon, herbs, salt, and pepper until the flesh is opaque and flakes easily.
What does rainbow trout taste like?
Rainbow trout has a delicate, mild, and slightly nutty flavor, often described as less 'fishy' than some other fish. Its flesh is tender and flaky, making it appealing to a wide range of palates, even those new to seafood.
How do you store fresh rainbow trout?
Fresh rainbow trout should be stored in the coldest part of your refrigerator, ideally on a bed of ice, for no more than one to two days. Wrap it tightly in plastic wrap or place it in an airtight container to prevent odors from spreading.
How do you know if rainbow trout is fresh?
Look for clear, bulging eyes, bright red gills, and shiny, firm flesh that springs back when gently pressed. Fresh trout should have a mild, clean scent of the ocean, not a strong or 'fishy' odor.
Can I eat rainbow trout skin?
Yes, rainbow trout skin is edible and often enjoyed, especially when cooked until crispy. It can add flavor and texture to the dish and contains additional healthy fats and nutrients. Ensure it's properly scaled and cleaned before cooking.
