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Rainbow Trout, Raw

Rainbow Trout, Raw

EverydayRaw

Rainbow trout is a freshwater fish species characterized by its distinctive pink stripe along silver sides and speckled pattern. This mild-flavored fish is particularly rich in omega-3 fatty acids, high-quality protein, and vitamin B12, while being lower in mercury compared to many other fish species. Whether wild-caught or farm-raised, raw rainbow trout has tender flesh with a light pink to orange color, making it ideal for grilling, baking, or smoking.

Macro Impact

A 3 oz serving contains 101 calories, 17g protein, 0g carbs, and 3g fat.

Calorie Burn

How long would it take to burn off 101 calories?
Walking3.5 mph, moderate pace
24 min
YogaModerate effort, gentle pace
17 min
SwimmingModerate effort, freestyle
13 min
Biking12-14 mph, moderate effort
10 min
StairsStair climbing, moderate pace
12 min
Running5 mph (12 min/mile)
9 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories101
% Daily Value*
Total Fat3g
4%
Saturated Fat0.6g
3%
Trans Fat0g
Polyunsaturated Fat1g
Monounsaturated Fat1.0g
Cholesterol50mg
17%
Sodium26mg
1%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein17g
Vitamin D13mcg
64%
Calcium57mg
4%
Iron0.6mg
3%
Potassium409mg
9%

* 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
3 / 78 g
4%
Monounsaturated
1 / 31 g
3%
Polyunsaturated
1 / 23 g
5%
Saturated
1 / 23 g
3%
Trans
0 g
Cholesterol
50 / 300 g
17%
Omega 3
1 / 5 g
14%
Omega 6
0 / 19 g
1%
Omega 9
1 g
Protein
Protein
17 / 80 g
22%
Amino Acids
Histidine
1 / 3 g
17%
Isoleucine
1 / 2 g
51%
Leucine
1 / 3 g
46%
Lysine
2 / 2 g
67%
Methionine
1 / 1 g
43%
Phenylalanine
1 / 2 g
34%
Threonine
1 / 1 g
64%
Tryptophan
0 / 0 g
61%
Valine
1 / 2 g
43%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
3 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
9%
Riboflavin, B2
0 / 1 mg
7%
Niacin, B3
5 / 15 mg
30%
Pantothenic Acid, B5
1 / 5 mg
16%
Pyridoxine, B6
0 / 1 mg
27%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
4 / 2 mcg
158%
Folate
10 / 400 mcg
3%
Vitamin A
16 / 800 mcg
2%
Vitamin C
2 / 83 mg
2%
Vitamin D
13 / 15 mcg
85%
Vitamin E
0 / 15 mg
0%
Vitamin K
5 / 105 mcg
4%
Minerals
Calcium
57 / 1k mg
6%
Copper
0 / 1 mg
10%
Iron
1 / 13 mg
5%
Magnesium
26 / 370 mg
7%
Manganese
0 / 2 mg
7%
Phosphorous
230 / 700 mg
33%
Potassium
409 / 3k mg
14%
Selenium
11 / 55 mcg
19%
Sodium
26 / 2.3k mg
1%
Zinc
1 / 10 mg
10%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
16 / 150 mcg
11%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
61 g
Caffeine
0 mg
Choline
55 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, raw. USDA Standard Reference, Legacy. Food ID 173717.
  2. 2.Fish, trout, rainbow, wild, raw. USDA Standard Reference, Legacy. Food ID 175154.
  3. 3.Fish, trout, rainbow, farmed, raw. Canadian Nutrient File. Food ID 3186.
  4. 4.Fish, trout, rainbow, wild, raw. Canadian Nutrient File. Food ID 3205.
  5. 5.Rainbow trout, raw. Frida. Public Food Key 774.
  6. 6.Trout, rainbow, aquacultured, raw. Australian Nutrient Database. Public Food Key F009271.

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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