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Fish & Seafood

Rainbow Trout

Rich in Vitamin B12Rich in Vitamin DRich in SeleniumRich in Niacin (B3)

Overview

Why eat rainbow trout?

Rainbow trout is a mild, tender fish that delivers a lot of nutrition for very few calories: about 141 kcal and 19.9 g of protein per 100 g, plus omega-3 fats. It is also one of the rare foods naturally rich in vitamin D, making it an easy weeknight upgrade over leaner, plainer proteins.

Good to know: Trout is low in mercury compared with larger predatory fish, so it suits regular meals; cook it gently, since its delicate fat and protein dry out quickly at high heat.

  1. Serious vitamin D

    A 100 g portion supplies 15.9 µg of vitamin D, 80% of the Daily Value, supporting calcium absorption, bone strength and normal immune function.

  2. Omega-3 fats

    Each 100 g provides about 0.52 g DHA and 0.22 g EPA, the marine omega-3s linked to healthy heart rhythm, triglyceride levels and brain function.

  3. B12 and selenium

    One 79 g fillet covers 142% of the Daily Value for vitamin B12 and 34% for selenium, nutrients behind red blood cell formation and antioxidant defenses.

Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.

Nutrition facts

What’s in rainbow trout?

Calories

141kcal

Protein

20g

Carbs

0g

Fat

6.2g

Fiber

0g

Sugars

0g

Minerals

  • Calcium25 mg2%
  • Iron0.31 mg2%
  • Magnesium25 mg6%
  • Phosphorus226 mg18%
  • Potassium377 mg8%
  • Sodium51 mg2%
  • Zinc0.45 mg4%
  • Copper0.05 mg5%
  • Selenium24 µg43%

Vitamins

  • Vitamin A84 µg9%
  • Vitamin C2.9 mg3%
  • Vitamin D16 µg80%
  • Vitamin E2.3 mg16%
  • Vitamin K0.1 µg0%
  • Thiamin (B1)0.12 mg10%
  • Riboflavin (B2)0.09 mg7%
  • Niacin (B3)5.6 mg35%
  • Vitamin B60.34 mg20%
  • Folate11 µg3%
  • Vitamin B124.3 µg179%

Other compounds

  • Omega-3 ALA0.06 g
  • Omega-3 EPA0.22 g
  • Omega-3 DHA0.52 g

% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.

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Source: USDA FoodData Central, “Fish, trout, rainbow, farmed, raw” (SR Legacy, FDC ID 173717).View the USDA record ↗ (opens in a new tab).