Trout
Exceptional nutritional value
Farmed rainbow trout fillet, values for raw fish.
Farmed rainbow trout is a fatty freshwater fish eaten baked, pan-fried, grilled or smoked. A 150 g raw portion has about 210 kcal and 30 g of protein with 9 g of fat, including about 1.1 g of the omega-3 fats EPA and DHA, and is high in vitamin D, vitamin B12, niacin and selenium. Fish loses about 20% of its weight when cooked.
Nutrition values are for the raw product
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 19.9g | 35.5% |
| Fat | 6.2g | 8.9% |
| Carbs | 0g | 0.0% |
| Simple Sugars | 0g | Estimate |
| Complex Carbs | 0g | Estimate |
| Fiber | 0g | 0.0% |
| Water | 74g | 3.0% |
| Calories | 141 | 6.3% |
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.38 | g | 6.9% |
| Monounsaturated | 1.98 | g | 7.9% |
| Polyunsaturated | 1.51 | g | 11.6% |
| Omega-3 | 0.453 | g | Estimate |
| EPA | 217 | mg | 24.1% |
| DHA | 516 | mg | 57.3% |
| Omega-6 | 1.057 | g | Estimate |
| Trans | 0.05 | g | 2.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 2.9 | mg |
| Vitamin E | 2.34 | mg |
| Selenium | 23.6 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 84 | mcg | 9.3% |
| vitamin B1 | 0.12 | mg | 10.0% |
| vitamin B2 | 0.09 | mg | 6.9% |
| vitamin B3 | 5.57 | mg | 34.8% |
| vitamin B6 | 0.34 | mg | 20.0% |
| vitamin B9 | 11 | mcg | 2.8% |
| vitamin B12 | 4.3 | mcg | 179.2% |
| vitamin C | 2.9 | mg | 3.2% |
| vitamin D | 15.9 (636 IU) | mcg | 106.0% |
| vitamin E | 2.34 | mg | 15.6% |
| vitamin K | 0.1 | mcg | 0.1% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 25 | mg | 2.5% |
| iron | 0.31 | mg | 1.7% |
| magnesium | 25 | mg | 6.3% |
| phosphorus | 226 | mg | 32.3% |
| potassium | 377 | mg | 14.5% |
| sodium | 51 | mg | 2.2% |
| zinc | 0.45 | mg | 4.1% |
| copper | 0.046 | mg | 5.1% |
| manganese | 0.011 | mg | 0.5% |
| selenium | 23.6 | mcg | 42.9% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 614 | mg | 87.7% | 181% |
| Isoleucine | 962 | mg | 68.7% | 151% |
| Leucine | 1696 | mg | 62.1% | 131% |
| Lysine | 1916 | mg | 91.2% | 189% |
| Methionine | 842 | mg | 80.2% | 173% |
| Phenylalanine | 1519 | mg | 86.8% | 175% |
| Threonine | 915 | mg | 87.1% | 173% |
| Tryptophan | 234 | mg | 83.6% | 167% |
| Valine | 1075 | mg | 59.1% | 127% |
Compare with other products
Values per 100 g
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