Rainbow Trout
Serving size: 3 oz fillet (85g)
Allergens: fish
Why Eat Rainbow Trout?
Rainbow trout is an excellent alternative to salmon, providing substantial omega-3s, vitamin D, and B12 with lower mercury levels. Farm-raised rainbow trout is one of the most sustainably farmed fish available.
Rainbow Trout contains 1.5x more vitamin b12 per serving than Wild Salmon.
At a Glance
Nutrient Fingerprint
Rainbow Trout's top nutrients as % Daily Value (capped at 100%)
Source: USDA FoodData Central · FDA Daily Values
How It Compares
Vitamin B12 (% DV) vs similar Proteins
Source: USDA FoodData Central · FDA Daily Values
Nutrient Absorption Tips
Vitamin C dramatically increases iron absorption
Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers
Learn moreVitamin D helps your body absorb calcium
Pro tip: Salmon + leafy greens covers both synergistically
Learn moreFatty fish covers both omega-3 and vitamin D
Pro tip: Wild salmon is a two-for-one powerhouse
Learn moreFolate and B12 work together for red blood cell formation
Pro tip: Lentils (folate) + eggs (B12) make a complete pair
Learn moreMagnesium is required to activate vitamin D
Pro tip: Pumpkin seeds + salmon = activation combo
Learn moreHigh fiber can reduce zinc absorption — balance intake
Pro tip: Space high-fiber and zinc-rich meals apart if possible
Learn moreVitamin K directs calcium into bones, not arteries
Pro tip: Kale covers both — or pair leafy greens with dairy
Learn moreZinc helps transport vitamin A from the liver
Pro tip: Sweet potato + pumpkin seeds covers both nutrients
Learn moreSelenium and vitamin E work together as antioxidants
Pro tip: Brazil nuts (selenium) + almonds (vitamin E) = antioxidant duo
Learn moreVitamins D and A balance each other for immune function
Pro tip: Salmon (D) + sweet potato (A) covers both fat-soluble vitamins
Learn moreSelenium is essential for thyroid hormone conversion alongside iodine
Pro tip: Seaweed (iodine) + Brazil nuts (selenium) = thyroid support
Learn moreCopper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
Learn morePhosphorus and calcium work together for bone mineralization
Pro tip: Dairy naturally provides both in ideal ratios
Learn moreHigh zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
Learn moreB6, B12, and folate drive the methylation cycle for DNA repair and homocysteine clearance
Pro tip: Salmon covers B6 and B12 — add lentils for folate to complete the trio
Learn moreVitamin C regenerates beta-carotene after it neutralizes free radicals
Pro tip: Bell peppers + sweet potatoes = powerful antioxidant combo
Learn moreLeucine triggers muscle protein synthesis — pair with complete protein for full effect
Pro tip: Chicken breast or eggs provide both protein and leucine together
Learn moreNutrient Profile
Showing all tracked nutrients in Rainbow Trout per serving (3 oz fillet (85g)), grouped by category.
5.36 mcg per serving
16 mcg per serving
1.7 mg per serving
13 mcg per serving
840 mg per serving
Some nutrients (iodine, omega-3 from plant sources) have limited USDA data and may not appear above even if present in this food.
How to Eat Rainbow Trout
Storage & Selection Tips
How to Select
Fresh trout should have clear eyes, firm flesh, and a clean smell. Farmed rainbow trout is a Monterey Bay Seafood Watch 'Best Choice.'
How to Store
Store on ice in the refrigerator and cook within 1-2 days.
Shelf Life
Fresh trout lasts 1-2 days refrigerated. Frozen keeps 3-6 months.
Practicality Ratings
How easy to prepare and use
How easy to find in stores
How many meal types it fits
Frequently Asked Questions
Rainbow Trout Appears in These Nutrient Guides
Magnesium
6% DV per serving
Iron
2% DV per serving
Omega-3
53% DV per serving
Vitamin C
2% DV per serving
Calcium
6% DV per serving
Zinc
4% DV per serving
Folate
4% DV per serving
Vitamin B12
223% DV per serving
Potassium
8% DV per serving
Vitamin A
1% DV per serving
Selenium
20% DV per serving
Phosphorus
18% DV per serving
Thiamin (Vitamin B1)
8% DV per serving
Riboflavin (Vitamin B2)
8% DV per serving
Niacin (Vitamin B3)
31% DV per serving
Pantothenic Acid (Vitamin B5)
18% DV per serving
Vitamin B6
18% DV per serving
Protein
39% DV per serving
Sodium
2% DV per serving
Leucine
59% DV per serving
Isoleucine
64% DV per serving
Valine
55% DV per serving
Tryptophan
78% DV per serving
Lysine
86% DV per serving
Similar Foods (Proteins)
Compare Rainbow Trout
See how Rainbow Trout stacks up against another food, nutrient by nutrient.
Rainbow Trout Supports These Goals
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See how Rainbow Trout fits into a complete whole-food nutrition plan. Our free tool builds a personalized food stack based on your supplement goals.
Try the Supplement Replacer ToolDisclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.