General information with sources. Never a substitute for your doctor.

MethodologyAbout the authorESEN
SaciedadSearch

Meat, fish, and eggs

Rainbow trout

Rainbow trout provides 19.9 g of protein for 141 kcal per 100 g (3.5 oz), or 14.1 g of protein for every 100 kcal.

USDA description: Rainbow trout, farmed, raw

  • High in protein
  • Nutritious in small servings

Estimated satietyHow it is calculated

Starting point+1
Low energy density: 141 kcal/100 g+1
Protein: 14.1 g/100 kcal+2
Fiber: 0.0 g/100 kcal0
Solid food with 73.8 g of water+1

Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.

Prepared by
Last updated
Next review
Sources
10 primary
Data
USDA FDC 173717

No clinical review. No advertising from drug companies and no affiliate links.How we work

Nutrition facts

Calories
212 kcal per serving
141 kcal per 100 g (3.5 oz)
Protein
29.9 g per serving
19.9 g per 100 g (3.5 oz)
Carbohydrates
0 g per serving
0 g per 100 g (3.5 oz)
of which sugars
0 g per serving
0 g per 100 g (3.5 oz)
Fiber
0 g per serving
0 g per 100 g (3.5 oz)
Fat
9.3 g per serving
6.2 g per 100 g (3.5 oz)
of which saturated
2.1 g per serving
1.4 g per 100 g (3.5 oz)
Water
110.7 g per serving
73.8 g per 100 g (3.5 oz)

Source: USDA FoodData Central: Fish, trout, rainbow, farmed, raw (FDC ID 173717), accessed September 23, 2026.

A typical 150 g (5.5 oz) serving provides about 212 kcal, 29.9 g of protein, and 0 g of fiber.

The typical serving (150 g (5.5 oz)) is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

What it is and how to eat it

The Dictionary of the Spanish Language describes trucha (trout) as a freshwater fish of the salmon family, up to 80 cm long, with reddish or black spots and edible white or pink flesh. Rainbow trout is Oncorhynchus mykiss, which Spain's official list of commercial names records as "trucha arco iris". This page uses USDA's raw farmed rainbow trout, with 141 kcal, 19.9 g of protein and 6.18 g of fat per 100 g.

A 150 g (5.3 oz) raw serving provides about 30 g of protein and about 212 kcal with 9.3 g of fat; once baked or grilled, USDA gives it 23.8 g of protein and 168 kcal per 100 g. The 2025 nutrition advisory on GLP-1 therapy lists fish among the proteins to prioritize and suggests avoiding fatty foods in the first few days of treatment; trout has somewhat more fat than white fish, so in those days half a serving, about 75 g (2.6 oz) with about 15 g of protein, baked or cooked in parchment, may sit better. Flaked and boned, cold in a salad or warm with potato, it is easy to eat when appetite is low.

What the evidence says

It has 733 mg of EPA and DHA per 100 g, so a 150 g serving provides about 1.1 g, more than four times the 250 mg a day with which, according to the EU, EPA and DHA contribute to the normal function of the heart (Regulation (EU) No 432/2012). According to USDA it has 15.9 µg of vitamin D per 100 g, more than three times the EU reference value of 5 µg, and 4.3 µg of vitamin B12, against a reference of 2.5 µg (Regulation (EU) No 1169/2011). The FDA and EPA list freshwater trout among the "best choices" in their mercury advice for pregnant and breastfeeding people and children. Spain's Ministry of Social Rights, Consumer Affairs and 2030 Agenda explains that fish from rivers, lakes and freshwater farms, such as trout, do not need freezing against anisakis even when eaten raw or marinated.

The sources for this section are listed under "Sources" at the end of the page.

Recipes with this food

See all recipes

Satiety

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

What to keep in mind on a GLP-1 medication

High in protein
It has at least 10 g of protein per 100 g and 6 g per 100 kcal. Protein is the most filling nutrient per calorie and helps preserve muscle mass during weight loss, which matters especially when a GLP-1 medication reduces your appetite.
Nutritious in small servings
It provides protein, healthy fats, or other nutrients in a small volume. That is practical when you eat little and every bite needs to count.

Frequently asked questions about rainbow trout

How much protein is in a 150 g (5.5 oz) serving of rainbow trout?

100 g (3.5 oz) of rainbow trout has 19.9 g of protein. A typical 150 g (5.5 oz) serving has about 29.9 g of protein. That is 14.1 g of protein per 100 kcal, which is why it carries our “High in protein” tag.

How many calories does a 150 g (5.5 oz) serving of rainbow trout have?

100 g (3.5 oz) of rainbow trout has 141 kcal. A typical 150 g (5.5 oz) serving has about 212 kcal. That is a low energy density.

Is rainbow trout filling?

Yes, very filling for the calories it provides: our estimated satiety score is 5 out of 5. Calculation: 1 (base) + 1 (low energy density: 141 kcal/100 g) + 2 (protein: 14.1 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) + 1 (solid food with 73.8 g of water) = 5. It is an estimate based on its composition, not a measurement in people.

What should I know about rainbow trout on a GLP-1 medication?

Based on our tags, this is what matters about rainbow trout on a GLP-1 medication. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little. These are general guidelines, not medical advice: everyone tolerates foods differently.

What counts as a normal serving of rainbow trout?

We use 150 g (5.5 oz) as a typical serving. That amount provides about 212 kcal, 29.9 g of protein, and 0 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

Compare with…

See all comparisons

See all foods

Sources

Sources for the data on this page, with the access date.

  1. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Fish, trout, rainbow, farmed, raw (FDC ID 173717).accessed .
  2. InstitutionRoyal Spanish Academy and Association of Academies of the Spanish Language (RAE-ASALE).Diccionario de la lengua española (Dictionary of the Spanish Language, 23rd ed., online version): "trucha" (in Spanish).accessed .
  3. RegulatorOfficial State Gazette (BOE, Spain).Resolución de 25 de febrero de 2026, de la Secretaría General de Pesca (Resolution of 25 February 2026 of the General Secretariat for Fisheries publishing the list of commercial names of fishery and aquaculture species admitted in Spain; in Spanish).accessed .
  4. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Fish, trout, rainbow, farmed, cooked, dry heat (FDC ID 173718).accessed .
  5. Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  6. RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods.accessed .
  7. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Annex XIII, nutrient reference values).accessed .
  8. RegulatorU.S. Food and Drug Administration (FDA) and U.S. Environmental Protection Agency (EPA).Advice about Eating Fish: For Those Who Might Become or Are Pregnant or Breastfeeding and Children Ages 1-11 Years.accessed .
  9. RegulatorU.S. Food and Drug Administration (FDA) and U.S. Environmental Protection Agency (EPA).Consejos sobre el consumo de pescado (Spanish translation of the FDA and EPA Advice About Eating Fish, revised October 2021; in Spanish).accessed .
  10. RegulatorMinistry of Social Rights, Consumer Affairs and 2030 Agenda (Spain).Anisakis (consumer advice; in Spanish).accessed .