Trout, rainbow, flesh only, raw
Last updated 4 Nov 2026
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Rainbow trout is a fish, and these figures describe its raw flesh only, based on frozen and chilled samples. It mainly provides protein and fat, along with vitamins and minerals. Per 100g, it contains 20g of protein, 5.3g of fat, 7.9µg of vitamin D and 2.8µg of vitamin B12.
Protein is needed for the growth and repair of body tissues. Vitamin D helps the body absorb calcium and supports bones and muscles, while vitamin B12 supports normal nerve function and red blood cell formation. Cooking methods and added ingredients can change the fat, salt and energy content of the finished dish. Full nutrient figures for the raw flesh are in the tables below.
Nutrition per 100g
Nutrient | Per 100g |
|---|---|
Energy | 127 kcal |
Energy | 534 kJ |
Fat | 5.3g |
of which saturates | 1.2g |
Carbohydrate | 0g |
of which sugars | 0g |
0g | |
20g | |
Salt | 0.28g |
Alcohol | 0g |
Water | 76g |
Cholesterol | 60mg |
Vitamins and minerals per 100g
Nutrient | Per 100g |
|---|---|
25µg | |
7.9µg | |
0.44mg | |
Trace | |
0.16mg | |
0.12mg | |
7.3mg | |
0.31mg | |
2.8µg | |
9µg | |
21mg | |
0.28mg | |
26mg | |
228mg | |
383mg | |
Sodium | 110mg |
0.5mg | |
0.04mg | |
19µg | |
5µg |
Other types of trout
Food | Calories per 100g | Protein per 100g | Fat per 100g | Fibre per 100g |
|---|---|---|---|---|
Trout, rainbow, baked, flesh only, fillets weighed with bones and skin | 131 kcal | 21g | 5.3g | 0g |
150 kcal | 24g | 6.1g | 0g | |
112 kcal | 19g | 3.8g | – | |
135 kcal | 24g | 4.5g | – | |
89 kcal | 16g | 3g | – |
About these figures
Values are per 100g of the food as described (9 samples, 9 products, frozen and chilled). "Trace" means only a very small amount was found. Nutrients that were not measured are not shown. Salt is calculated from sodium.