Group · Fish
Rainbow trout (farmed)
Farmed rainbow trout is one of the most widely eaten and most accessible freshwater fish. Recognisable by its delicate pink flesh, it comes mostly from aquaculture, which makes it available all year round at an affordable price. With around 143 kcal per 100 g, it stands out for its high protein content (21.5 g) and complete absence of carbohydrates, while providing quality fat (6.33 g), including omega-3 fatty acids. Versatile in the kitchen, it suits simple dishes and more festive recipes alike, and fits naturally into a balanced diet, whether you are watching your weight or training regularly.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 143 kcal |
| Kilojoules | 600 kJ |
| Protein | 21,5 g |
| Fat | 6,4 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin D15 µg300 %
- DHA0,65 g260 %
- Vitamin B124,56 µg182 %
- EPA0,3 g120 %
- Total omega-31,15 g46 %
- Phosphorus263 mg38 %
- Vitamin B35,42 mg34 %
- Vitamin B51,79 mg30 %
See the other 19 nutrients
- Vitamin B60,37 mg26 %
- Potassium391 mg20 %
- Vitamin E1,9 mg16 %
- Vitamin B10,17 mg15 %
- Omega-3 ALA0,2 g10 %
- Vitamin B20,11 mg8 %
- Omega-6 LA0,78 g8 %
- Calcium60,5 mg8 %
- Magnesium28,3 mg8 %
- Iodine9,5 µg6 %
- Zinc0,59 mg6 %
- Vitamin B911 µg6 %
- Selenium2,85 µg5 %
- Vitamin C2,9 mg4 %
- Copper0,03 mg3 %
- Iron0,35 mg3 %
- Manganese0,03 mg1 %
- Vitamin A9,5 µg1 %
- Vitamin K10,1 µg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Farmed rainbow trout is an easy fish to cook that deserves a regular place on your menu. Allow a portion of 100 to 150 g per meal to enjoy its complete protein without too many calories. Its nutritional values are especially appealing: rich in protein, free of carbohydrates, with a moderate amount of good fats and micronutrients such as vitamin B12, selenium and phosphorus.
How should you eat it? Choose gentle cooking methods to protect its flesh and nutrients:
- baked in a parcel with lemon, dill and a drizzle of olive oil;
- steamed or poached for a light, weight-friendly meal;
- pan-fried skin-side down for a crispy texture;
- barbecued in summer, served with seasonal vegetables.
Gentle cooking is ideal for keeping its omega-3 and delicate flavour. Avoid deep-frying and overly rich sauces if you are watching your waistline, as they quickly weigh down the plate.
Pairings and storage. Trout goes well with green vegetables, brown rice or steamed potatoes. Fresh, it keeps for 1 to 2 days in the fridge, and you can also freeze it. In its flesh and nutritional qualities it is close to other oily fish such as salmon or salmon trout, which you can alternate to ring the changes. Also browse the whole fish family to put together varied menus.
For active people. With nearly 21.5 g of protein per 100 g, rainbow trout is an excellent ally for muscle recovery and for maintaining lean mass. Include it in a post-workout meal, with complex carbohydrates (sweet potato, quinoa) to replenish energy stores. Its digestibility makes it a sensible choice in the evening as well as at lunchtime. To go further on daily protein intake, read our advice on fitness nutrition.
Weight control. At 143 kcal per 100 g, trout stays reasonable in calories while being filling thanks to its protein. Its moderate calorie density comes mainly from its good fats, which are beneficial but best eaten in measured amounts. To see how it compares with other foods, take a look at the food calorie table. With no carbohydrates or added sugars, rainbow trout slots easily into a balanced diet and into tasty, balanced meals suited to your goals.