Published by Saura ·
Rainbow trout nutrition: calories, protein and portion sizes
In this Fineli Release 20.0 reference, 100 g provides about 153 kcal and 16.8 g protein. Reference food and preparation: raw rainbow-trout fillet. Match the edible weight and preparation below, or use the current label for your own product.
Quick answer
An example 150 g edible portion of rainbow trout (raw rainbow-trout fillet) supplies about 229 kcal, 25.1 g protein and 0 g fiber. This is a scaled food-composition estimate, not a recommended serving size.
Rainbow trout: nutrition per 100 g and example portion
Reference preparation: raw rainbow-trout fillet. The exact source name is “Rainbow trout, fillet” (Fineli food 33419). Available carbohydrate excludes fiber and is not the same measure as US Total Carbohydrate.
Values are rounded after scaling. A small reported amount may round below 0.1 g; a missing value is marked Not available rather than treated as zero. This selected extract does not include sugar, sodium or micronutrient amounts; the full Fineli database contains information beyond these tables.
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| Nutrient | Per 100 g | Per 150 g example |
|---|---|---|
| Energy | 153 kcal | 229 kcal |
| Protein | 16.8 g | 25.1 g |
| Available carbohydrate (excludes fiber) | 0 g | 0 g |
| Fat | 9.6 g | 14.3 g |
| Saturated fat | 1.9 g | 2.8 g |
| Fiber | 0 g | 0 g |
How to weigh rainbow trout
This reference specifically uses a rainbow-trout fillet. A whole-fish purchase includes parts you may discard and should not be treated as the same edible weight. Weigh the fillet portion you use and exclude bones or other parts you do not eat.
Calculate your own rainbow trout portion
For the 150 g example, multiply the source amounts by 150 ÷ 100 = 1.5. The unrounded energy calculation is 152.6 × 1.5 = 228.9 kcal, displayed as approximately 229 kcal. Use the same factor for protein, available carbohydrate, fat and fiber.
For another amount, replace 150 with your own edible weight. Keep the preparation as raw rainbow-trout fillet; if your food is prepared differently, choose a matching reference or calculate its recipe instead.
How preparation changes the estimate
Baking or grilling changes water content, while sauces add ingredients. A cooked portion should use a cooked reference or a recipe-yield calculation. Rainbow trout and generic trout are separate reference foods and should not be used to infer a universal species ranking.
Meal ideas using rainbow trout
Use these combinations as menu ideas and adjust the amounts to your appetite and preferences. Each added ingredient belongs in the complete meal estimate.
- Bake rainbow trout and serve with pearl barley and vegetables.
- Pair cooked trout with potatoes and a measured yogurt-herb sauce.
Compare other fish and seafood
The following are separate reference foods, shown per 100 g for orientation. Check the preparation column: dry, raw and cooked values are not interchangeable, and equal gram weights are not necessarily equivalent portions.
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| Food | Reference preparation | Energy / 100 g | Protein / 100 g | Fiber / 100 g |
|---|---|---|---|---|
| Salted herring | salted herring | 160 kcal | 13.2 g | 0 g |
| Canned sardines | canned sardines, average of oil and tomato-sauce products | 208 kcal | 20 g | 0 g |
| Trout | plain trout, uncooked source reference | 108 kcal | 20 g | 0 g |
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
Keep exploring
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- Salted herring nutrition: calories, protein and portion sizesHerring (salted): about 160 kcal and 13.2 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Canned sardines nutrition: calories, protein and portion sizesSardines (canned, average): about 208 kcal and 20 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Trout nutrition: calories, protein and portion sizesTrout (raw): about 108 kcal and 20 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- How to log sauces and dressings as part of the mealMeasure packaged or homemade sauces, divide shared dressing and avoid double-counting oil, mayonnaise, yogurt or cheese already included in a recipe.
- How to estimate food from a photo and review the resultTake a useful meal photo, add hidden ingredients and preparation details, and review portion estimates before saving calories and nutrients in your diary.
Frequently asked questions
How many calories are in 150 g of rainbow trout?
This raw rainbow-trout fillet reference supplies about 229 kcal per 150 g edible portion. Match the preparation state and check a package label when available.
Does the preparation of rainbow trout matter?
Baking or grilling changes water content, while sauces add ingredients. A cooked portion should use a cooked reference or a recipe-yield calculation. Rainbow trout and generic trout are separate reference foods and should not be used to infer a universal species ranking.
How do I calculate a different portion?
Multiply each per-100 g nutrient amount by your edible serving weight divided by 100. Match raw, dry, cooked or drained weight to the reference and include sauces or cooking additions separately.
Sources and method
- Fineli food 33419: Rainbow trout, fillet
Exact source record (Finnish interface). Values use the committed Release 20.0 extract, not a live query; a current record or a product label may differ.
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 803: Herring, salted
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 831: Sardine, average, in oil and tomato sauce
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 823: Trout
Exact record used in the comparison table; match the preparation shown in that row.
- Creative Commons Attribution 4.0 International
Fineli data license. THL source values have been selected, scaled to example portions and rounded for this page. Editorial meal ideas and preparation explanations are Saura additions.