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Rainbow Trout, Cooked

Rainbow Trout, Cooked

EverydayCooked

Cooked rainbow trout is a freshwater fish recognized for its mild, delicate flavor and vibrant pink flesh. As a cooked fish, it provides a high-quality source of lean protein and is rich in omega-3 fatty acids, contributing to heart and brain health. Rainbow trout is often prepared by baking, grilling, or pan-frying, and is considered a more sustainable seafood choice compared to some other fish species.

Macro Impact

A 4 oz serving contains 170 calories, 26g protein, 0g carbs, and 7g fat.

Calorie Burn

How long would it take to burn off 170 calories?
Walking3.5 mph, moderate pace
39 min
YogaModerate effort, gentle pace
29 min
SwimmingModerate effort, freestyle
22 min
Biking12-14 mph, moderate effort
17 min
StairsStair climbing, moderate pace
20 min
Running5 mph (12 min/mile)
14 min

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories170
% Daily Value*
Total Fat7g
8%
Saturated Fat2g
9%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat2g
Cholesterol78mg
26%
Sodium63mg
3%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein26g
Vitamin D8mcg
40%
Calcium97mg
7%
Iron0.4mg
2%
Potassium506mg
11%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
7 / 78 g
8%
Monounsaturated
2 / 31 g
6%
Polyunsaturated
2 / 23 g
9%
Saturated
2 / 23 g
8%
Trans
0 g
Cholesterol
78 / 300 g
26%
Omega 3
2 / 5 g
32%
Omega 6
0 / 19 g
2%
Omega 9
1 g
Protein
Protein
26 / 80 g
32%
Amino Acids
Histidine
1 / 3 g
25%
Isoleucine
1 / 2 g
75%
Leucine
2 / 3 g
68%
Lysine
2 / 2 g
100%
Methionine
1 / 1 g
64%
Phenylalanine
1 / 2 g
51%
Threonine
1 / 1 g
95%
Tryptophan
0 / 0 g
91%
Valine
1 / 2 g
65%
Arginine
2 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
2 g
Aspartic Acid
3 g
Glutamic Acid
4 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
15%
Riboflavin, B2
0 / 1 mg
9%
Niacin, B3
7 / 15 mg
43%
Pantothenic Acid, B5
1 / 5 mg
24%
Pyridoxine, B6
0 / 1 mg
30%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
7 / 2 mcg
297%
Folate
22 / 400 mcg
5%
Vitamin A
17 / 800 mcg
2%
Vitamin C
2 / 83 mg
3%
Vitamin D
8 / 15 mcg
53%
Vitamin E
0 / 15 mg
0%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
97 / 1k mg
10%
Copper
0 / 1 mg
7%
Iron
0 / 13 mg
3%
Magnesium
35 / 370 mg
9%
Manganese
0 / 2 mg
1%
Phosphorous
304 / 700 mg
43%
Potassium
506 / 3k mg
17%
Selenium
15 / 55 mcg
27%
Sodium
63 / 2.3k mg
3%
Zinc
1 / 10 mg
6%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
80 g
Caffeine
0 mg
Choline
79 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Fish, trout, rainbow, farmed, cooked, dry heat. USDA Standard Reference, Legacy. Food ID 173718.
  2. 2.Fish, trout, rainbow, wild, cooked, dry heat. USDA Standard Reference, Legacy. Food ID 175155.
  3. 3.Fish, trout, rainbow, farmed, baked or broiled. Canadian Nutrient File. Food ID 3187.
  4. 4.Fish, trout, rainbow, wild, baked or broiled. Canadian Nutrient File. Food ID 3206.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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