Rainbow Trout (Farmed, Cooked, Dry Heat) Nutritional Information
Rainbow trout is a nutrient-dense fish, especially known for its high-quality protein content and essential minerals. Itโs commonly prepared through dry heat cooking methods, which help retain its natural flavors while ensuring a healthy meal option. Here’s a detailed breakdown of the nutritional value of farmed rainbow trout, providing both macro and micronutrients essential for a balanced diet.
Nutritional Information per 100g of Farmed Rainbow Trout (Cooked, Dry Heat)
| Nutrient | Amount |
|---|---|
| Energy | 168 kcal |
| Protein | 23.8 g |
| Fat | 7.38 g |
| Saturated Fat | 1.651 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 30.0 mg |
| Iron | 0.36 mg |
| Magnesium | 30.0 mg |
| Phosphorus | 270.0 mg |
| Potassium | 450.0 mg |
| Sodium | 61.0 mg |
| Zinc | 0.54 mg |
| Copper | 0.055 mcg |
| Manganese | 0.013 mg |
| Selenium | 28.1 mcg |
| Vitamin C | 2.9 mg |
| Thiamine (B1) | 0.143 mg |
| Riboflavin (B2) | 0.107 mg |
| Niacin (B3) | 6.646 mg |
| Vitamin B6 | 0.386 mg |
| Folate (B9) | 12.0 mcg |
| Vitamin B12 | 4.11 mcg |
| Vitamin A | 100.0 mcg |
| Vitamin E | 2.79 mg |
| Vitamin D2 | 19.0 mcg |
Health Benefits of Rainbow Trout
Rainbow trout is an excellent source of lean protein, which is crucial for muscle repair, immune function, and overall growth. This fish is particularly notable for its omega-3 fatty acids, which support heart health by reducing inflammation and improving cholesterol levels.
Additionally, rainbow trout provides significant amounts of essential vitamins such as Vitamin D, B12, and A. Vitamin D is particularly important for maintaining bone health and enhancing calcium absorption, while B12 is essential for red blood cell production and neurological function.
The mineral content in rainbow trout is also worth noting, with good amounts of potassium, phosphorus, magnesium, and selenium. Potassium helps maintain proper fluid balance and nerve function, while selenium acts as a powerful antioxidant, contributing to immune system support.
Allergen Information
Rainbow trout is classified as a fish, and like all fish, it is a known allergen. Individuals with fish allergies should avoid consuming this product. It is important to exercise caution when preparing or serving trout if you are concerned about food allergies.
Dietary Preferences
Rainbow trout is a great choice for various dietary preferences and lifestyles. It fits well into high-protein, low-carb, and Mediterranean-style diets. Additionally, the fish is naturally gluten-free, making it suitable for those with celiac disease or gluten sensitivities. However, people following a vegan or vegetarian diet should avoid this ingredient as it is an animal-based product.
Conclusion
Farmed rainbow trout is a nutritious and flavorful fish that offers a host of health benefits. With its high protein content, essential vitamins, and minerals, it makes for a wholesome addition to your meals. Whether grilled, baked, or pan-fried, rainbow trout is a versatile option for those seeking to maintain a balanced diet and a healthy lifestyle.
