Trout, Rainbow (Cooked) Nutrition Facts (per 100g) — Calories, Macros & Vitamins

Nutrient density 8.5Allergen: Fish

Macronutrients

Calories168 kcal 8% DV

Protein24 g 47% DV

Carbohydrates0.0 g 0% DV

Fat7.5 g 10% DV

Fiber0.0 g 0% DV

Total sugars0.0 g no %DV*

Sodium51 mg 2% DV

Vitamins & minerals

Vitamin A17 µg 2%

Vitamin C0.0 mg 0%

Vitamin D16 µg 81%

Vitamin E2.3 mg 15%

Vitamin K0.1 µg 0%

Thiamin B10.12 mg 10%

Riboflavin B20.11 mg 8%

Niacin B35.4 mg 34%

Vitamin B60.29 mg 17%

Folate B916 µg 4%

Vitamin B125.0 µg 208%

Calcium67 mg 5%

Iron0.4 mg 2%

Magnesium31 mg 7%

Phosphorus271 mg 22%

Potassium414 mg 9%

Zinc0.5 mg 5%

Selenium16 µg 29%

Common serving sizes

Serving	Weight
1 fillet (5 oz)	143 g
3 oz portion	85 g

What it supports in your body

Blood Pressure Systolic — Potassium helps regulate blood pressure

Bmi — High protein supports lean mass maintenance

See Trout, Rainbow (Cooked) in the Connections Explorer →

Best timing around exercise

Post-workout or rest day meals. Omega-3 benefits are cumulative, not acute

More seafood

Clams (Steamed)Oysters (Cooked)Salmon, Sockeye (Cooked)Sardines (Canned in Oil, Drained)Mackerel (Canned, Jack, Drained)Mackerel, Atlantic (Cooked)Mussels (Steamed)Salmon, Atlantic (Baked)

Educational reference only. Values are per 100 g from the app's reference database; % Daily Value uses the FDA 2,000-calorie reference. Not medical or dietary advice. See our full disclaimer.

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