Rainbow troutcalories and nutrition per 100 g
100 g raw
119kcal
Protein, fat and carbs per 100 g
- Protein
- 20.5 g
- 72% of energy
- Fat
- 3.5 g
- 28% of energy
- Carbs
- 0 g
- 0% of energy
- Fiber
- 0 g
- Sugar
- 0 g
- Boiled, 100 g
- 149 kcal
- Roasted, 100 g
- 159 kcal
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How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 119 kcal | 20.5 g | 3.5 g | 0 g |
| Boiled | 80% | 149 kcal | 25.6 g | 4.3 g | 0 g |
| Steamed | 85% | 140 kcal | 24.1 g | 4.1 g | 0 g |
| Roasted | 75% | 159 kcal | 27.3 g | 4.6 g | 0 g |
| Fried | 80% | 149 kcal | 25.6 g | 4.3 g | 0 g |
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 19 mcg | 3% |
| Vitamin C | 2.4 mg | 3% |
| Vitamin D | 15.9 mcg | 106% |
| Vitamin E | 2.3 mg | 16% |
| Vitamin K | 0.1 mcg | 0% |
| Vitamin B1 (thiamine) | 0.12 mg | 11% |
| Vitamin B2 (riboflavin) | 0.11 mg | 10% |
| Vitamin B3 (niacin) | 5.4 mg | 38% |
| Vitamin B6 (pyridoxine) | 0.41 mg | 32% |
| Vitamin B9 (folate) | 12 mcg | 3% |
| Vitamin B12 (cobalamin) | 4.5 mcg | 185% |
| Choline | 65 mg | 15% |
| Calcium | 67 mg | 7% |
| Iron | 0.7 mg | 4% |
| Magnesium | 31 mg | 10% |
| Phosphorus | 271 mg | 39% |
| Potassium | 481 mg | 19% |
| Sodium | 31 mg | 2% |
| Zinc | 1.1 mg | 14% |
| Selenium | 12.6 mcg | 23% |
| Copper | 0.11 mg | 12% |
| Manganese | 0.16 mg | 9% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
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Data: USDA FoodData Central, record “Fish, trout, rainbow, wild, raw”.