1 serving (85 grams) contains 101 calories, 17.4 grams of protein, 3.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
281.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.3 g | 10% | |
| Saturated Fat | 1.9 g | 9% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 139.3 mg | 46% | |
| Sodium | 120.4 mg | 5% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 48.4 g | 96% | |
| Vitamin D | 1499.3 mcg | 7496% | |
| Calcium | 118.1 mg | 9% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 1135.7 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
Rainbow trout is a species of freshwater fish native to rivers and lakes in North America but now widely farmed or found in waters globally. It is highly prized in cuisines for its mild, delicate flavor and flaky texture, often prepared grilled, baked, or pan-fried. Rainbow trout is nutrient-dense, being an excellent source of lean protein and healthy omega-3 fatty acids while low in saturated fat. A 3-ounce (85-gram) cooked serving contains about 120 calories, 20 grams of protein, and over 1,000 milligrams of omega-3s. It is also rich in vitamins such as B12 and D, along with important minerals like selenium and potassium, making it a highly nutritious food choice for various diets.
Health Benefits
- High in omega-3 fatty acids (1,000+ mg per 3-ounce serving) which support heart health by reducing inflammation and improving cholesterol balance.
- Rich in vitamin B12, providing over 100% of the Recommended Daily Intake (RDI) per serving, essential for nerve function and red blood cell production.
- Contains selenium (approximately 27 micrograms per serving), a vital antioxidant that supports immune function and thyroid health.
- Provides good levels of vitamin D (approximately 645 IU per serving), important for bone health and immune function.
- A lean source of protein (20 grams per 3-ounce serving), which supports muscle repair and satiety.
Dietary Considerations
Selection and Storage
Keep fresh rainbow trout in the coldest part of the refrigerator and use it within 1-2 days. Alternatively, freeze at 0°F (-18°C) for up to 3 months for optimal quality.
Common Questions About Rainbow trout Nutrition
Is rainbow trout high in protein?
Yes, rainbow trout is an excellent source of protein. A 3-ounce (85-gram) cooked serving contains about 19 grams of protein, making it a great option for meeting your daily protein needs.
Can I eat rainbow trout on a keto diet?
Yes, rainbow trout is perfect for a keto diet as it contains zero carbohydrates and is rich in healthy fats. It's also a great source of omega-3 fatty acids, which are often emphasized in ketogenic eating plans.
What are the health benefits of eating rainbow trout?
Rainbow trout is packed with essential nutrients, including omega-3 fatty acids, which support heart and brain health. It is also a rich source of B vitamins (like B12 and niacin) and selenium. Additionally, its low mercury content makes it a relatively safe seafood choice.
How much rainbow trout should I eat per serving?
A typical serving size of rainbow trout is 3-6 ounces of cooked fish. For optimal health benefits, adults are generally advised to consume 2-3 servings of fish like rainbow trout per week, as recommended by dietary guidelines.
How does rainbow trout compare to salmon in terms of nutrition?
Rainbow trout is slightly lower in calories and fat compared to salmon, with a milder flavor. For example, a 3-ounce cooked serving of rainbow trout has around 143 calories and 7 grams of fat, while salmon typically contains over 200 calories and 13 grams of fat in the same serving size. Both are rich in omega-3 fatty acids and other essential nutrients, making either a healthy choice.
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.
