Rainbow Trout (Wild, Raw) – Nutritional Information
Rainbow trout is a highly nutritious fish, offering a rich source of protein, healthy fats, and essential vitamins and minerals. This wild-caught fish is celebrated for its delicate flavor and impressive health benefits, making it an excellent addition to a well-balanced diet.
Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 119 kcal |
| Protein | 20.48 g |
| Total Fat | 3.46 g |
| Saturated Fat | 0.72 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 67.0 mg |
| Iron | 0.7 mg |
| Magnesium | 31.0 mg |
| Phosphorus | 271.0 mg |
| Potassium | 481.0 mg |
| Sodium | 31.0 mg |
| Zinc | 1.08 mg |
| Copper | 0.109 mcg |
| Manganese | 0.158 mg |
| Selenium | 12.6 mcg |
| Vitamin C | 2.4 mg |
| Thiamin (Vitamin B1) | 0.123 mg |
| Riboflavin (Vitamin B2) | 0.105 mg |
| Niacin (Vitamin B3) | 5.384 mg |
| Vitamin B6 | 0.406 mg |
| Folate | 12.0 mcg |
| Vitamin B12 | 4.45 mcg |
| Vitamin A | 19.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Rainbow Trout
Rainbow trout, especially when sourced from wild environments, is a powerhouse of essential nutrients. It provides high-quality protein, crucial for muscle building, tissue repair, and maintaining healthy skin. Its relatively low fat content, combined with the presence of healthy omega-3 fatty acids, supports heart health by reducing inflammation and promoting optimal cardiovascular function.
Additionally, the mineral content in rainbow trout, including calcium, phosphorus, magnesium, and potassium, helps maintain bone health, supports proper nerve function, and ensures a well-regulated fluid balance. The fish’s rich source of B vitamins, particularly niacin, riboflavin, and vitamin B12, contributes to energy production, brain health, and red blood cell formation.
Rainbow trout also contains notable amounts of vitamin A, supporting healthy vision and immune function, and vitamin C, which aids in collagen formation, tissue repair, and overall immunity. With a modest dose of selenium, this fish helps protect cells from oxidative damage, enhancing overall antioxidant defense.
Dietary Information
- Allergen Information: Contains fish. Individuals with fish allergies should avoid consuming rainbow trout.
- Dietary Preferences: Suitable for a variety of diets, including low-carb, high-protein, paleo, and Mediterranean diets. It is a naturally gluten-free and dairy-free option, making it a good choice for those following gluten-free or dairy-free diets.
- Sustainability: Wild-caught rainbow trout, when harvested responsibly, can be a more sustainable option compared to farmed varieties.
Culinary Tips and Preparation
Rainbow trout is incredibly versatile in the kitchen. You can prepare it by grilling, baking, pan-searing, or even poaching. Its mild, delicate flavor pairs well with a variety of herbs and seasonings such as dill, garlic, lemon, and thyme. It’s also a great addition to salads, pastas, or served alongside roasted vegetables for a healthy, balanced meal.
Conclusion
Incorporating rainbow trout into your diet is a delicious way to boost your intake of essential nutrients while enjoying a flavorful, easy-to-prepare meal. With its impressive nutritional profile, this wild-caught fish is a great source of protein, healthy fats, and a wide array of vitamins and minerals, making it an excellent choice for health-conscious individuals looking to diversify their meal planning.
