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Farmed Rainbow Trout Calories
Rich in omega-3, high protein, low mercury
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Farmed Rainbow Trout (120 g) has 143 calories. That works out to 119 calories per 100 g. It contains 0 g of carbs, 24.6 g of protein, 4.2 g of fat and 0 g of fiber. Its 5.4 µg of B12 covers 225% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Farmed Rainbow Trout Nutrition Facts
Selected: 1 piece (medium) · 120 g
143
KCAL / 120G
Carbs
0g
· 0% DV
Protein
24.6g
· 49% DV
Fat
4.2g
· 5% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 72% · Fat 28%
Farmed Rainbow Trout nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 143 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0 g | |
| Sodium | 62 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24.6 g | 49% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Farmed Rainbow Trout?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 143 kcal |
| 1 piece (extra small) | 60 g | 71 kcal |
| 1 piece (small) | 80 g | 95 kcal |
| 100 g | 100 g | 119 kcal |
| 1 piece (mini) | 100 g | 119 kcal |
| 1 serving (medium) | 150 g | 179 kcal |
| 1 piece (large) | 180 g | 214 kcal |
| 1 serving (large) | 200 g | 238 kcal |
| 1 piece (extra large) | 250 g | 298 kcal |
Calculated from 119 calories per 100 g.
Frequently Asked Questions About Farmed Rainbow Trout
Is farmed rainbow trout healthy to eat?
Yes. Farmed rainbow trout provides protein and omega-3 fats, and it is generally low in mercury. Baking, grilling, or steaming it gives you a straightforward way to enjoy it without relying on a heavily battered or fried preparation.
How does farmed rainbow trout compare with wild rainbow trout?
Farmed rainbow trout is raised in managed facilities, while wild rainbow trout lives in natural waters. Their flavor and texture can differ with diet and environment, but freshness and cooking method also make a noticeable difference.
Is farmed rainbow trout the same as steelhead?
Not exactly. Steelhead is the migratory form of rainbow trout, while farmed rainbow trout is usually raised in freshwater. They are closely related forms of the same species, but steelhead may have a firmer texture and a more salmon-like flavor.
Why does farmed rainbow trout sometimes taste muddy?
A mild earthy or muddy flavor can come from compounds in the water where farmed rainbow trout was raised. A sour, ammonia-like, or strongly unpleasant smell is different and can signal spoilage; do not eat fish with those signs.
Can you eat the skin of farmed rainbow trout?
Yes, farmed rainbow trout skin is edible when the fish is properly cooked. Pat it dry and cook skin-side down in a hot pan to help it crisp; remove it if you prefer, and check the flesh for small bones.
How do you cook farmed rainbow trout in an air fryer?
Pat the farmed rainbow trout dry, season it, and place it in a single layer in the air fryer. Cook until the flesh turns opaque and flakes easily, checking early because fillet thickness and appliance settings affect the cooking time.
How can you tell when farmed rainbow trout is fully cooked?
Farmed rainbow trout is done when its flesh is opaque and separates easily with a fork. For a temperature check, the thickest part should reach 63°C (145°F); avoid judging doneness by color alone.
Is it safe to eat farmed rainbow trout raw?
Eating farmed rainbow trout raw is not risk-free because raw fish can carry parasites or harmful bacteria. Cooking it thoroughly is the safer choice; freezing may reduce some parasite risks but does not remove every food-safety hazard.
How long does farmed rainbow trout keep in the fridge?
Keep raw farmed rainbow trout refrigerated in a sealed container and cook it within 1–2 days. Refrigerate cooked trout promptly and store it covered; discard fish that has developed a sour smell or been left out too long.
Is farmed rainbow trout low in mercury?
Yes. Farmed rainbow trout is generally considered a low-mercury fish, so it can be a useful seafood choice for people limiting mercury exposure. During pregnancy, eat it thoroughly cooked and follow your local seafood guidance.
Farmed Rainbow Trout Vitamins & Minerals
Vitamins
B12
5.4µg · 225% DV
Vitamin D
10.32µg · 52% DV
B3
5.76mg · 36% DV
B5
1.32mg · 26% DV
Minerals
Phosphorus
264mg · 38% DV
Selenium
17µg · 31% DV
Iodine
36µg · 24% DV
Potassium ⭐
444mg · 13% DV
Sodium
62mg · 3% DV
Farmed Rainbow Trout Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Farmed Rainbow Trout
To burn the 143 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Farmed Rainbow Trout?
Farmed rainbow trout is a freshwater fish raised in aquaculture, rather than caught wild. Its flesh is mild, tender and flaky, making it easy to cook whole or as fillets. It is commonly grilled, roasted or pan-cooked, often with lemon and herbs; in places where trout is a familiar local catch, it is also served simply with potatoes or seasonal vegetables.
It is a high-protein fish with a modest amount of fat, and provides omega-3 fats. For a lighter meal, bake or grill it instead of frying, and pair it with vegetables, salad or whole grains. Its delicate flavour needs little more than a squeeze of lemon and a few fresh herbs.
How Nutritious Is Farmed Rainbow Trout?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Farmed Rainbow Trout Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Farmed Rainbow Trout Contain Allergens?
Contains these allergens:
Which Diets Is Farmed Rainbow Trout Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Farmed Rainbow Trout Fat Profile
SATURATED
0.96g
MONOUNSATURATED
1.32g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.