Rainbow Trout (Farmed, Raw) – Nutritional Information
Rainbow trout, a popular and delicious fish, offers a variety of essential nutrients that make it an excellent choice for a healthy diet. This farmed variety, when raw, provides a rich profile of vitamins, minerals, and proteins that contribute to overall well-being. Here’s a detailed breakdown of its nutritional content:
Nutritional Profile
| Nutrient | Amount per 100g |
|---|---|
| Energy | 141.0 kcal |
| Protein | 19.94 g |
| Total Fat | 6.18 g |
| Saturated Fat | 1.38 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 25.0 mg |
| Iron | 0.31 mg |
| Magnesium | 25.0 mg |
| Phosphorus | 226.0 mg |
| Potassium | 377.0 mg |
| Sodium | 51.0 mg |
| Zinc | 0.45 mg |
| Copper | 46.0 mcg |
| Manganese | 0.011 mg |
| Selenium | 23.6 mcg |
| Vitamin C | 2.9 mg |
| Thiamin (Vitamin B1) | 0.12 mg |
| Riboflavin (Vitamin B2) | 0.09 mg |
| Niacin (Vitamin B3) | 5.567 mg |
| Vitamin B6 | 0.34 mg |
| Folate | 11.0 mcg |
| Vitamin B12 | 4.3 mcg |
| Vitamin A | 84.0 mcg |
| Vitamin E | 2.34 mg |
| Vitamin D2 | 15.9 mcg |
Key Nutritional Benefits
- High Protein: With almost 20g of protein per 100g, rainbow trout is an excellent source of lean protein, making it ideal for muscle repair, immune support, and overall health.
- Omega-3 Fatty Acids: Although not listed in this breakdown, rainbow trout is known for containing healthy omega-3 fatty acids, which are beneficial for heart health.
- Rich in Minerals: This fish is a great source of essential minerals like phosphorus, potassium, magnesium, and calcium, all of which play vital roles in maintaining bone health, muscle function, and overall cellular processes.
- B Vitamins: Rainbow trout offers a variety of B vitamins, including niacin (B3), B6, B12, and folate. These vitamins are crucial for energy production, brain health, and the synthesis of red blood cells.
- Vitamin D: With 15.9 mcg of vitamin D2, it helps support immune function and bone health by aiding calcium absorption.
Allergen Information
Rainbow trout is a fish product, which is a known allergen for individuals with fish allergies. Always be cautious when preparing or serving this food, especially for those with sensitivities or allergies.
Dietary Preferences
Rainbow trout is an excellent option for various dietary preferences, including:
- Low-Carb: With no carbohydrates or sugar, it is ideal for keto or low-carb diets.
- Paleo: This fish aligns with a paleo diet due to its natural and unprocessed composition.
- Gluten-Free: Suitable for individuals avoiding gluten.
- Dairy-Free: Ideal for those following dairy-free diets.
Cooking Advice
Rainbow trout can be prepared in a variety of ways, such as grilling, baking, or pan-frying. To preserve its delicate flavor and nutrients, try baking it with herbs and a squeeze of lemon or grilling it with a light marinade. The fish’s mild, slightly nutty taste pairs well with a variety of side dishes, such as roasted vegetables, steamed rice, or a fresh salad.
Conclusion
Rainbow trout is a nutrient-dense food packed with high-quality protein, essential vitamins, and minerals. It is a healthy and versatile option for anyone looking to incorporate more fish into their diet, offering both delicious flavor and nutritional benefits. Whether you’re following a specific dietary plan or simply seeking a wholesome meal, this farmed raw trout is an excellent choice to meet your nutritional needs.
