Protein in Rainbow Trout: How Much per 100g and per Portion
Baked rainbow trout flesh provides 23.8g of protein per 100g. This amount supplies 48% of the UK’s daily reference intake for protein, making it a significant source. The data is for the flesh only, after baking, so the nutritional values of raw trout will differ depending on the cooking method.
CoFID 16-396 · Trout, rainbow, flesh only, baked
What the numbers say
- Protein per calorie. Rainbow trout offers 15.9g of protein for every 100 kcal. Protein accounts for 63% of its total energy, with the remainder coming from fat.
- Fat and salt content. Per 100g, this fish is rated ‘medium’ for fat (6.1g) and ‘low’ for saturated fat (1.44g) on UK front-of-pack labels. It is also low in salt, with 0.23g.
- Carbohydrate and fibre. This data for baked rainbow trout shows it contains no carbohydrate, sugar, or dietary fibre.
Rainbow Trout macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 150 kcal 630 kJ |
8% | – |
| Protein | 23.8g | 48% | – |
| Fat | 6.1g | 9% | medium |
| of which saturates | 1.4g | 7% | low |
| Carbohydrate | 0g | 0% | – |
| of which sugars | 0g | 0% | low |
| Fibre | 0g | – | – |
| Salt | 0.23g | 4% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in rainbow trout by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 23.8g | 150 | 0g | 6.1g |
| 150g | 35.7g | 225 | 0g | 9.1g |
| 200g | 47.6g | 300 | 0g | 12.2g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of rainbow trout for 20g or 30g of protein
- To get a 30g protein portion, you would need 126g of baked rainbow trout, which would provide 189 kcal and 7.7g of fat.
- The official data is for ‘Trout, rainbow, flesh only, baked’. For the most accurate tracking, weigh your trout after it has been cooked and the skin and bones have been removed.
- A large 200g portion of baked trout contains 47.6g of protein for 300 kcal, with a salt content of 0.46g, which is still in the ‘low’ salt category.
How it compares with other fish and seafood
Among the 23 fish and seafood items analysed on this site, baked rainbow trout ranks 5th for protein content per 100g. Its protein-to-calorie ratio is less notable, ranking 15th in the same group. For comparison, it has slightly more protein per 100g than Sea Bass (23.2g) but a lower protein density than Mussels, which provide 17g of protein per 100 kcal. It contains less protein by weight than Anchovies (25.2g per 100g), which are also higher in calories.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Rainbow Trout | 23.8g | 150 | 15.9g |
| Sea Bass | 23.2g | 154 | 15.1g |
| Mussels | 17.7g | 104 | 17g |
| Anchovies | 25.2g | 191 | 13.2g |
| Sardines | 22.1g | 170 | 13g |
Quick answers
Is rainbow trout a high-protein food?
Yes, with 23.8g of protein per 100g, baked rainbow trout is a high-protein food. It ranks 5th for protein content out of 23 fish and seafood items on this site.
Is rainbow trout fatty?
It contains 6.1g of fat per 100g. According to UK front-of-pack colour coding, this is a ‘medium’ fat content, while its saturated fat level (1.44g) is considered ‘low’.
How much rainbow trout do I need for 30g of protein?
A 126g portion of baked rainbow trout flesh provides 30g of protein. This amount also contains 189 kcal and 7.7g of fat.
When to speak to a GP or dietitian
- This food contains fish, one of the 14 allergens that UK food law requires to be declared. If you have a fish allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- If you are pregnant or trying for a baby, the NHS has specific advice on how much oily fish and which types of fish to eat.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.