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  • Nutrition Hub

Rainbow Trout

Rainbow trout is a mild, oily freshwater fish; the numbers here are USDA’s for farmed rainbow trout.
  • Nutrition Facts

Serving Size: 3 oz cooked, farmed (85g)

  • Calories: 143
  • Calories: 143
  • Fiber: 0g
  • Sugar: 0g
  • Protein: 20.2g
  • Fat: 6.3g
  • Key Nutrients
Vitamin D, Vitamin B12, Selenium, Omega-3 Fats
  • Key Vitamins
Vitamin B12 (146% DV), Vitamin D (81% DV), Niacin (B3) (35% DV), Pantothenic Acid (B5) (34% DV), Vitamin B6 (19% DV), Vitamin E (16% DV), Thiamin (B1) (10% DV), Vitamin A (9% DV), Riboflavin (B2) (7% DV), Vitamin C (3% DV), Folate (3% DV)
  • Essential Minerals
Selenium (43% DV), Phosphorus (18% DV), Potassium (8% DV), Magnesium (6% DV), Copper (5% DV), Zinc (4% DV), Calcium (2% DV), Iron (2% DV)
  • Glycemic Impact
What’s This?
  • Glycemic Index (GI)
  • GI Score
  • Glycemic Load (GL)
  • GI per 100g:
  • Impact
  • Glycemic Scale Rating
Low
0-55
Medium
56-69
High
70+
0 20 40 60 80 100

No glycemic index number is listed for this food yet.

A whole fresh rainbow trout on a white background
A whole fresh rainbow trout on a white background
  • Health Benefits:

    • Three ounces of cooked farmed trout is high in vitamin D, which contributes to the maintenance of normal bones, and in vitamin B12, which contributes to normal red blood cell formation.

    • It is also high in niacin, pantothenic acid and selenium, and a good source of vitamin B6 and vitamin E.

    • It carries about 740 mg of EPA and DHA, about three times the 250 mg a day the European Food Safety Authority sets as an adequate intake.

    • Mercury: freshwater trout sits in the lowest-mercury group of the FDA and EPA fish advice, and rainbow trout is on Health Canada’s list of low-mercury fish.

    • Farmed: Finland’s food authority sets no limit on farmed fish even for young children and women at peak reproductive age, while it restricts wild Baltic fish (Ruokavirasto).
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What’s This?

Glycemic Index (GI)

GI measures how fast a food raises blood sugar.

Glycemic Load (GL)

Tells you how big that rise actually is once portion size is factored in.

Example:

Watermelon has a high GI (it digests quickly) but a low GL because a normal serving doesn’t
contain many carbs so the actual blood-sugar impact is small.

Why it matters:

Understanding both GI and GL gives you a clearer picture of how foods affect your blood sugar both the speed of the rise and the true impact based on the portion you eat.