Know what’s on your plate
Rainbow trout
Calories & nutrition facts
flesh only, raw
Nutrition facts
Per 100 g% DV- Calories 127 kcal —
- Protein 20 g 40%
- Carbohydrate 0 g 0%
- Fat 5.3 g 7%
- Saturated fat 1.2 g 6%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 110 mg 5%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 25 µg 3%
- Vitamin D 7.9 µg 40%
- Vitamin E 0.44 mg 3%
- Thiamin (B1) 0.16 mg 13%
- Riboflavin (B2) 0.12 mg 9%
- Niacin (B3) 7.3 mg 46%
- Pantothenic acid (B5) 1.2 mg 25%
- Vitamin B6 0.31 mg 18%
- Biotin (B7) 3.2 µg 11%
- Folate (B9) 9 µg 2%
- Vitamin B12 2.8 µg 117%
Minerals
- Calcium 21 mg 2%
- Iron 0.28 mg 2%
- Magnesium 26 mg 6%
- Phosphorus 228 mg 18%
- Potassium 383 mg 8%
- Zinc 0.5 mg 5%
- Copper 0.04 mg 4%
- Manganese 0.01 mg 0%
- Selenium 19 µg 35%
- Iodine 5 µg 3%
Similar foods
- Farmed rainbow troutraw132 kcal / 100 g
- Rainbow trout filletwith skin, raw136 kcal / 100 g
- Wild rainbow troutwild, raw119 kcal / 100 g
- Salmon/rainbow troutboiled, without salt225 kcal / 100 g
- Sea rainbow trout fillet153 kcal / 100 g
- Salmon troutraw143 kcal / 100 g
- Troutmixed species, raw148 kcal / 100 g
- Salmonfarmed, flesh only, raw217 kcal / 100 g
- Steelhead troutboiled, canned159 kcal / 100 g
- Brown troutraw112 kcal / 100 g
Questions about Rainbow trout
How do you cook rainbow trout in the oven?
Heat the oven to 200 °C. Bake a whole, cleaned trout for about 20–25 minutes, or fillets for 10–15 minutes, until the flesh is opaque and flakes easily; a little butter, lemon and dill work well.
Can you pan-fry rainbow trout with the skin on?
Yes. Pat the skin dry, season the fish and fry it skin-side down in a lightly oiled hot pan for 4–5 minutes, pressing gently so the skin stays flat; turn it and cook for another 1–2 minutes.
How can you tell when rainbow trout is cooked?
The flesh should turn opaque and separate into flakes when nudged with a fork. For a temperature check, the thickest part should reach 63 °C.
What should you serve with rainbow trout?
Try it with new potatoes, green vegetables and lemon, or serve smoked rainbow trout with horseradish and rye bread. Fresh dill, parsley and capers all suit its delicate flavour.
How should you store fresh rainbow trout?
Keep it in the fridge, covered and on the coldest shelf, and cook it within one or two days of buying. Freeze it promptly if you need to keep it longer, then defrost it in the fridge.
Can you eat rainbow trout raw?
Only use trout specifically sold as suitable for raw eating, and keep it chilled until serving; ordinary fresh trout should be cooked. Freezing can reduce parasite risk, but it does not make poorly handled fish safe.
Is rainbow trout a good source of vitamin D?
Yes. A 100 g portion provides 7.9 µg of vitamin D, and rainbow trout is also high in selenium, at 19 µg per 100 g.
How much protein is in a serving of rainbow trout?
A 100 g portion contains 20 g of protein. A fillet is a practical serving; its weight varies, so weigh it if you want a more exact portion.
Source: CoFID (UK) 16-395 · per 100 g · carbohydrate per EU label, fibre excluded
