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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, rainbow trout is highly nutritious. It is an excellent source of omega-3 fatty acids (EPA and DHA) which support heart health, and it provides essential vitamins like B12 and D for nerve function and bone health.
A 100g serving of raw farmed rainbow trout contains approximately 141 calories and 19.94g of high-quality protein. It contains 6.18g of fat and 0g of carbohydrates, making it a protein-dense food.
No, farmed rainbow trout is generally very low in mercury compared to larger predatory fish. This makes it a safer seafood choice for frequent consumption, including for children and pregnant women.
Yes, rainbow trout is ideal for keto and low-carb diets because it contains zero carbohydrates. Its combination of high protein and healthy omega-3 fats fits perfectly into a ketogenic nutritional profile.
Naturally, raw rainbow trout is 100% gluten-free. If you are on a gluten-free diet, just ensure that any seasonings, marinades, or breading used during the cooking process are also certified gluten-free.
Rainbow trout has a mild, delicate, and slightly nutty flavor. Its texture is tender and flaky, often described as a milder version of salmon with a less 'fishy' taste than other oily fish.
While farmed trout is used in some raw preparations, it should be labeled 'sushi-grade' or have been commercially frozen to specific temperatures to kill parasites. For safety, it is most commonly consumed cooked.
raw farmed rainbow trout is a versatile ingredient found in cuisines around the world. With 141 calories per 100g and 19.94 grams of protein, it's a nutritious addition to many dishes.
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View all seafood →Discover 0 recipes featuring raw farmed rainbow trout with step-by-step instructions.
Browse recipes →Rainbow trout is best pan-seared, grilled, or baked. Because the fillets are typically thin, they cook quickly—usually in about 3 to 5 minutes per side. It pairs well with simple ingredients like lemon, garlic, and fresh herbs.
Raw rainbow trout should be stored in the coldest part of the refrigerator and consumed within 1 to 2 days of purchase. For longer storage, wrap it tightly in moisture-proof wrap and freeze it for up to 3 months.
Fresh trout should have a mild, clean scent and firm flesh that springs back when pressed. If the fish is whole, look for clear, bright eyes and bright red gills; avoid fish with a strong 'fishy' odor or cloudy eyes.