Freshwater Rainbow Trout
Rainbow trout combines the lightness of white fish with the richness of oily fish in antioxidants and omega-3. It is sugar-free, so a glycemic index does not apply, and makes a cheerful meal that supports immunity, healthy skin and joint health.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Enjoy it grilled with a rocket and mushroom salad; its healthy fats increase the absorption of the fat-soluble vitamins in the meal.
Best preparation methods
Grill the trout whole over gentle heat with lemon slices and wild thyme; its natural fat is enough to cook it through and keep it tender without added oil.
Important Nutritional Note
It contains the natural pigment astaxanthin and strong anti-inflammatory compounds that benefit people with joint problems and reduce the hidden inflammation linked to insulin resistance.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 141 kcal | 211.5 kcal |
| Protein | 20 g | 30 g |
| Carbohydrate | 0 g | 0 g |
| Available carbohydrate | 0 g | 0 g |
| Fat | 6.2 g | 9.3 g |
| Dietary fibre | 0 g | 0 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It provides 14.2 g of protein per 100 kcal, ranking 31 of 49 in Meat, fish & eggs (highest first).
Related foods from the same family:
Frequently asked questions
Is trout different from salmon in calories and fat?
Trout is slightly lighter than salmon in calories and total fat, but offers the same great omega-3 benefits.
Is trout good for the heart and arteries?
Very much so: it helps lower harmful blood triglycerides and raise good HDL cholesterol.
How much protein is in a typical trout meal?
A 150 g portion contains about 30 g of protein and 210 kcal, with zero carbohydrate.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.