1 serving (100 grams) contains 119 calories, 20.5 grams of protein, 3.5 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
283.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.3 g | 10% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 140.5 mg | 46% | |
| Sodium | 88.1 mg | 3% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 48.8 g | 97% | |
| Vitamin D | 1511.9 mcg | 7559% | |
| Calcium | 119.0 mg | 9% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 1145.2 mg | 24% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Rainbow trout fish
Rainbow trout is a freshwater fish native to rivers and lakes in North America, though it is now farmed worldwide for culinary use. It is a popular choice in various cuisines for its delicate flavor and tender texture, often cooked by grilling, baking, or poaching. Nutritionally, rainbow trout is a high-protein food and an excellent source of omega-3 fatty acids, particularly EPA and DHA, which support heart and brain health. It also contains essential vitamins like B12 and minerals such as selenium, phosphorus, and potassium while being relatively low in calories and saturated fat.
Health Benefits
- Supports heart health due to high content of omega-3 fatty acids (EPA and DHA).
- Boosts energy metabolism and red blood cell production thanks to its rich vitamin B12 content.
- Promotes strong bones and teeth as it provides phosphorus.
- Contains selenium, a mineral that acts as a powerful antioxidant to help protect cells.
- Aids in muscle function and fluid balance through its potassium content.
Dietary Considerations
Selection and Storage
Store rainbow trout in the refrigerator at 32°F (0°C), ideally on ice, and consume within 1-2 days. If freezing, wrap tightly in freezer-safe packaging to prevent freezer burn and consume within 2-3 months.
Common Questions About Rainbow trout fish Nutrition
Is rainbow trout high in protein?
Yes, rainbow trout is an excellent source of protein. A 3-ounce (85g) cooked serving contains about 21 grams of high-quality protein, making it an ideal choice for muscle repair and maintenance.
Can I eat rainbow trout on a keto diet?
Yes, rainbow trout is highly suitable for a keto diet. It is low in carbohydrates (virtually 0g per serving) and high in healthy fats, including omega-3 fatty acids, making it a great fit for ketogenic meal plans.
What are the health benefits of rainbow trout?
Rainbow trout is rich in omega-3 fatty acids, which support heart health and brain function. It also provides essential vitamins like B12 (about 4.2 mcg, 175% of the daily value per 3-ounce serving) and vitamin D, as well as minerals such as selenium, which supports immune health.
What is the recommended serving size of rainbow trout?
A recommended serving size for rainbow trout is typically 3 to 4 ounces of cooked fish per person. This amount provides a hearty dose of protein and healthy fats while staying within recommended calorie intake levels.
How does rainbow trout compare to salmon in terms of nutrition?
Rainbow trout has a slightly lower fat content than salmon but is still rich in omega-3 fatty acids. A 3-ounce serving of trout contains about 143 calories and 5g of fat, compared to salmon’s approximately 200 calories and 12g of fat, making trout a leaner choice without sacrificing nutritional quality.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
