Fish, trout, rainbow, wild, cooked, dry heat
Whole food · Finfish and Shellfish Products
Photo: Wikipedia
Wild rainbow trout, cooked with dry heat, offers a delicate, flaky texture and a mild, subtly sweet flavor with a clean, nutty finish. Its vibrant pink-orange flesh is rich in high-quality protein and heart-healthy omega-3 fatty acids, making it a nutrient-dense, low-calorie centerpiece for any meal.
Calorie split: 64% protein · 0% carbs · 36% fat
↓ Full nutrition💚 Why it's loved
People cherish wild rainbow trout for its refined, non-fishy taste and tender, moist flesh that cooks quickly. It's a versatile canvas that shines with simple preparations like lemon and herbs, making it a favorite for both elegant dinners and casual weeknight meals.
⚠️ Watch-outs & how to enjoy it better
While highly nutritious, trout is a common fish allergen, and those with sensitivities should avoid it. The dry-heat cooking method, if overdone, can lead to a dry texture; to counteract this, cook just until the flesh flakes easily and consider pairing it with a sauce or a side of healthy fats like avocado or olive oil.
Key benefits
- Excellent source of complete protein (22.92g per 100g)
- Provides omega-3 fatty acids (EPA & DHA) for heart and brain health
- Low in calories (150 kcal per 100g) and carbohydrates
- Good source of B vitamins, especially B12 and niacin
- Contains essential minerals like selenium and phosphorus
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Rainbow trout are named for the distinctive pinkish-red stripe that runs along each side of their body, a feature that becomes more pronounced during spawning season.
Full nutrition (USDA data · scales with serving)
| Water | 70.5 g |
| Energy | 150 kcal |
| Energy | 628 kj |
| Protein | 22.9 g |
| Total lipid (fat) | 5.8 g |
| Ash | 1.6 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 86.0 mg |
| Iron, Fe | 0.38 mg |
| Magnesium, Mg | 31.0 mg |
| Phosphorus, P | 269 mg |
| Potassium, K | 448 mg |
| Sodium, Na | 56.0 mg |
| Zinc, Zn | 0.51 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 13.2 ug |
| Vitamin C, total ascorbic acid | 2.0 mg |
| Thiamin | 0.15 mg |
| Riboflavin | 0.10 mg |
| Niacin | 5.8 mg |
| Pantothenic acid | 1.1 mg |
| Vitamin B-6 | 0.35 mg |
| Folate, total | 19.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 19.0 ug |
| Folate, DFE | 19.0 ug |
| Vitamin B-12 | 6.3 ug |
| Vitamin A, RAE | 15.0 ug |
| Retinol | 15.0 ug |
| Vitamin A, IU | 50.0 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.6 g |
| SFA 14:0 | 0.20 g |
| SFA 16:0 | 0.92 g |
| SFA 18:0 | 0.27 g |
| Fatty acids, total monounsaturated | 1.7 g |
| MUFA 16:1 | 0.68 g |
| MUFA 18:1 | 0.92 g |
| MUFA 20:1 | 0.05 g |
| Fatty acids, total polyunsaturated | 1.8 g |
| PUFA 18:2 | 0.29 g |
| PUFA 18:3 | 0.19 g |
| PUFA 18:4 | 0.23 g |
| PUFA 20:4 | 0.12 g |
| PUFA 20:5 n-3 (EPA) | 0.47 g |
| PUFA 22:6 n-3 (DHA) | 0.52 g |
| Cholesterol | 69.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.26 g |
| Threonine | 1.0 g |
| Isoleucine | 1.1 g |
| Leucine | 1.9 g |
| Lysine | 2.1 g |
| Methionine | 0.68 g |
| Cystine | 0.25 g |
| Phenylalanine | 0.90 g |
| Tyrosine | 0.77 g |
| Valine | 1.2 g |
| Arginine | 1.4 g |
| Histidine | 0.68 g |
| Alanine | 1.4 g |
| Aspartic acid | 2.3 g |
| Glutamic acid | 3.4 g |
| Glycine | 1.1 g |
| Proline | 0.81 g |
| Serine | 0.94 g |
FAQ
What's the difference between wild and farmed rainbow trout?
Wild trout typically has a more varied diet, leading to a firmer texture and slightly more complex flavor. Farmed trout is often more consistent in size and fat content, and is widely available.
How do I know when trout is cooked through?
The flesh should be opaque and flake easily when tested with a fork. An internal temperature of 145°F (63°C) at the thickest part is the food-safe standard.
Is the skin on trout edible?
Yes, and when cooked properly (crispy skin-side down), it adds a delicious textural contrast and is a good source of nutrients.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.50 kcal/g · 61% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.13 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.