Loading...
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 for heart health, provides high-quality lean protein, and is rich in essential vitamins like B12 and D, which support nerve function and bone health.
A 100g serving of raw rainbow trout contains approximately 20.5g of protein. This makes it an efficient source of high-quality protein for muscle repair and maintenance with relatively low calories.
Yes, rainbow trout is excellent for a ketogenic or low-carb diet. It contains 0g of carbohydrates and provides 6.6g of healthy fats per 100g serving, helping you meet your macros without adding sugars or starches.
Raw rainbow trout is naturally 100% gluten-free. However, always check the ingredients in pre-packaged marinades, seasonings, or breading, as these are common sources of hidden gluten during preparation.
Rainbow trout has a mild, delicate, and slightly nutty flavor. Its texture is tender and flaky, often described as a milder alternative to salmon, making it approachable for those who don't like 'fishy' tasting seafood.
It can be grilled, baked, pan-seared, or poached. Because it is a lean fish, it cooks quickly; it is done when the flesh is opaque and flakes easily with a fork, typically reaching an internal temperature of 145°F (63°C).
Raw rainbow trout should be stored in the coldest part of your refrigerator and consumed within 1 to 2 days of purchase. Keep it tightly wrapped or in an airtight container to maintain freshness and prevent odors from spreading.
raw rainbow trout is a versatile ingredient found in cuisines around the world. With 141 calories per 100g and 20.5 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the seafood category with complete nutrition information.
View all seafood →Discover 0 recipes featuring raw rainbow trout with step-by-step instructions.
Browse recipes →Yes, you can freeze raw rainbow trout for up to 3 months for optimal quality. To prevent freezer burn, wrap the fish tightly in plastic wrap or foil and place it inside a heavy-duty freezer bag with the air squeezed out.
While rainbow trout is used in some raw preparations like ceviche, it should only be consumed raw if it is labeled 'sushi-grade' or has been commercially frozen to kill parasites. For general safety, cooking to 145°F is recommended.
No, rainbow trout is generally considered a low-mercury fish. It is listed as a 'Best Choice' by many health organizations, making it safe for regular consumption, including for pregnant women and children.