17 Trout Nutrition Facts: Source Of Protein, Vitamin B12, And Omega Three

Aashita Dhingra
Oct 06, 2023 By Aashita Dhingra
Originally Published on Dec 17, 2021
Trout nutrition facts include that it contains fatty acids.
Age: 3-18
Read time: 5.8 Min

Trout is a (primarily) freshwater fish species with aromatic flesh.

While many trout species like the cold waters of rivers and lakes, there are some species that like to live in the sea and only return to freshwater when they want to spawn.

Trout fish belong to the Salmonidae family and are closely related to char, grayling, and salmon. Trout is a rich source of protein, niacin, omega-three fatty acids, and vitamin B12.

The flavor of the meat of trout differs from species to species. Moreover, even the color of the meat varies from pink and white to ivory or red. This color variation occurs due to the different feeding characteristics of different trout species.

If you find this article is interesting, you might also enjoy reading our articles about vanilla ice cream nutrition facts and tuna nutrition facts here at Kidadl. 

Types Of Trout

Trout is a broad term that encompasses many different species of trout fish. Each individual species of this fish has varied levels of nutrients and minerals present in it. Some of the more commonly known trout species are listed below.

One of the most popular trout fish is the rainbow trout. The rainbow trout has its name due to the horizontal band of color ranging from dark pink to a bright red situated on the backsides of the fish, which are otherwise metallic blue in color.

Rainbow trout has flakey skin with tender meat. This fish has a mild flavor which is preferable for people who don't like the overly fishy taste of some other kinds of seafood.

Meanwhile, other species of this fish include brown or European trout, brook trout, lake trout, bull trout, and so on.

Protein Value And Benefits

Trout is a seafood that is a good source of fatty acids and minerals that provide many health benefits. The various nutrients, minerals, and vitamins present in a trout and their health benefits can be found below.

A three oz (85 g) serving of wild and farm-raised fresh rainbow trout contains about 0.6 oz (17 g) of protein. Protein is a vital nutrient that is considered to be the building block of life.

It is what provides your body with the energy needed to perform various daily functions. Moreover, protein also aids in improving overall health by strengthening the muscles and bones, regulating blood pressure, and so on.

Furthermore, rainbow trout contains fats that are good for health. Unlike many other food items that contain a high amount of trans fat and saturated fat, rainbow trout does not contain these fats.

The omega-three fatty acids present in trout help to prevent heart disease by reducing triglyceride levels. Moreover, in pregnant women, the omega-three fatty acids aid the brain health of the growing fetus.

Rainbow trout also contains other essential nutrients such as folic acid, vitamin D, vitamin A, vitamin E, vitamin B6, vitamin B12, vitamin B3, potassium, and calcium. The vitamins play an important role in improving the immune system and overall health of an individual.

There is vitamin A, vitamin B, and vitamin D in rainbow trout.

Healthy And Tasty Dishes Of Trout

Trout is a lean meat fish that has not only a high nutrient content but also a delicious taste. If you are looking to add a food to your diet that is both healthy and tasty, then you should definitely try out trout.

Raw trout can be enjoyed in many ways. You can make a salad of trout meat. The combination of fish meat and various green vegetables and seasoning can be really delicious. Some people might also like to add cheese or vinegar to the salad mix to incorporate more flavors.

You can make sashimi out of raw trout and eat it with a complementary dipping sauce. The dipping sauce can be just plain soy sauce, or it can be mixed with sesame seeds, wasabi, and chopped garlic.

Apart from eating a salad or a raw trout dish, you can also cook the fish. You can try to barbeque a whole trout. The crispy skin, along with the juicy meat of the trout, makes for a mouthwatering combination.

The fish can also be pan-fried using olive oil, which can increase the nutrient quotient of the whole dish. You can also pair trout with different fresh vegetables to mix up various tastes and textures.

In Asian cuisine, seafood is often used in rich and spicy curry recipes. This fish can also be eaten in the form of a rich flavorful curry accompanied with bread or a bowl of steamed rice. Or you can simply even eat the meat of this fish with rice for a simple and easy meal.

Salmon Vs. Trout Nutritional Value

As mentioned earlier, trout belong to the salmon family, and both trout and salmon can be considered to be each other's cousins. Trout and salmon are two of the most commonly consumed seafood dishes. Each of them has a varied nutrient amount. The nutritional value of both salmon and rainbow trout is discussed below.

Per the USDA National Nutrient Database, a three oz (85 g) serving of wild, raw rainbow trout contains 103 calories. This rainbow trout contains 0.10 oz (2.94 g) of fat, about 0.002 oz (0.05 g) cholesterol, 0.001 oz (0.041 g) sodium, and 0.6 oz (17.4 g) protein.

It contains zero oz (zero g) carbohydrate, zero oz (zero g) dietary fiber, and zero oz (zero g) sugar.

The daily values are the measure of the nutrient amount that should be consumed on a daily basis. The daily value of potassium in a serving of rainbow trout is 9% which is 0.01 oz (0.409 g).

Furthermore, rainbow trout also contains 3% DV of iron and 4% DV of calcium. A serving of rainbow trout also has a good percentage of vitamin D.

Meanwhile, a three oz (85 g) serving of raw salmon contains 177 calories. Out of this total calorie count, 103 calories come from fat.

It contains 0.38 oz (11 g) of fat, out of which 0.09 oz (2.6 g) is saturated fat. This serving of the fish also contains about 0.002 oz (0.047 g) cholesterol, 0.001 (0.05 g) sodium, and 0.6 oz (17 g) protein. It also contains zero oz (zero g) of carbohydrates, sugar, and dietary fiber.

The daily value of the nutrient iron in this fish serving is 1.6% DV, while it has 3.3% DV of vitamin A, 5.5% DV of vitamin C, and 0.6% DV of calcium.

As seen from the data that is provided, no carbohydrate is present in either of these fish. The rainbow trout has fewer calories than its counterpart. The rainbow trout also has vitamin D and potassium present in it.

Therefore, adding trout to your diet is a good and healthy choice. This low-calorie protein-rich fish can be healthy as well as tasty.

Here at Kidadl, we have carefully created lots of interesting family-friendly facts for everyone to enjoy! If you liked our trout nutrition facts, then why not take a look at our yuca nutrition facts or yogurt nutrition facts?

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Written by Aashita Dhingra

Bachelors in Business Administration

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Aashita DhingraBachelors in Business Administration

Based in Lucknow, India, Aashita is a skilled content creator with experience crafting study guides for high school-aged kids. Her education includes a degree in Business Administration from St. Mary's Convent Inter College, which she leverages to bring a unique perspective to her work. Aashita's passion for writing and education is evident in her ability to craft engaging content.

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