Rainbow Trout Nutrition Calculator — Farmed Raw, Wild Raw & Cooked
Also known as: Steelhead Trout, Oncorhynchus mykiss, Farmed Trout, Wild Trout
Quick Answer — 3 oz (85g) rainbow trout, farmed, raw
Nutrition Calculator
141 kcal Farmed vs. 119 kcal Wild per 100g Raw — Farmed Rainbow Trout Has 79% More Fat (6.18g vs 3.46g) but Wild Has 75% More B12 (7.79 vs 4.45mcg)
Farmed rainbow trout has 141 kcal and 6.18g fat per 100g raw, while wild has 119 kcal and 3.46g fat — a 79% difference in fat content [1]. However, wild trout has 7.79mcg B12 per 100g (325% DV) compared to farmed trout's 4.45mcg (186% DV) — 75% more B12.
Farmed trout's higher fat delivers almost 2x the omega-3: 0.98g vs 0.52g for wild. Both farmed and wild share the same vitamin D (15.9mcg, 106% DV) and calcium (67mg). Choosing between farmed and wild trout involves a clear fat/omega-3 vs B12 tradeoff.
15.9mcg Vitamin D per 100g Raw (106% DV) — Rainbow Trout Provides a Full Day's Vitamin D in a Single Serving, Behind Only Common Carp
Both farmed and wild rainbow trout deliver 15.9mcg vitamin D per 100g raw — 106% DV [1][3]. This exceeds salmon (11.0mcg), catfish (12.5mcg), and herring (4.2mcg). Only common carp (24.7mcg) has more among fish in our database.
Cooked farmed trout concentrates to 19.0mcg vitamin D (127% DV), and a 143g fillet delivers 27.2mcg (181% DV). For vitamin D journaling, rainbow trout is one of the most effective food sources.
67mg Calcium per 100g Raw — Rainbow Trout Has 5.6x More Calcium Than Atlantic Salmon (12mg) Among Boneless Fillets
Rainbow trout provides 67mg calcium per 100g raw — 5.6x more than Atlantic salmon (12mg), 2.5x more than grouper (27mg), and 6.7x more than tilapia (10mg) among boneless fillets [1]. Cooked farmed trout concentrates to 80mg calcium, and a 143g fillet provides 114mg (9% DV).
While this can't rival canned sardines with bones (382mg), it's the highest calcium content among boneless fresh fish fillets in our database — a meaningful distinction for mineral-aware journaling.
2.34mg Vitamin E per 100g Farmed Trout (16% DV) — 4x More Than Most Fish, Reflecting Farmed Trout's Fortified Feed Profile
Farmed rainbow trout has 2.34mg vitamin E per 100g raw (16% DV) — dramatically higher than wild trout (0.2mg), salmon (0.57mg), or most fish (typically 0.3-0.6mg) [1]. This 12x difference between farmed and wild likely reflects feed composition.
Cooked farmed trout concentrates to 2.79mg vitamin E (19% DV). A 143g cooked fillet provides nearly 4.0mg vitamin E. For those tracking fat-soluble vitamins, farmed trout is an unusually strong fish source.
7.79mcg B12 Wild vs 4.45mcg Farmed per 100g Raw — Wild Trout Delivers 325% DV in 100g, Making It the 4th-Highest B12 Fish After Herring, Sardine, and Mackerel
Wild rainbow trout delivers 7.79mcg B12 per 100g raw (325% DV), while farmed provides 4.45mcg (186% DV) [1]. Cooked wild trout concentrates to 9.85mcg B12 (410% DV) — one of the highest B12 values among all fish in our database.
Only Atlantic herring (13.67mcg), sardine (8.94mcg), and Atlantic mackerel (8.71mcg) exceed wild trout's B12 content. A 143g cooked wild trout fillet provides 14.1mcg B12 (588% DV) — extraordinary coverage from a single food.
Rainbow trout nutrition by type and preparation (per 100g)
| Variant | Calories | Protein | Total Fat | Omega-3 | B12 | Vitamin D |
|---|---|---|---|---|---|---|
| Farmed (Raw) | 141 | 19.94g | 6.18g | 0.98g | 4.45mcg | 15.9mcg |
| Farmed (Cooked) | 168 | 23.80g | 7.38g | 1.17g | 5.31mcg | 19.0mcg |
| Wild (Raw) | 119 | 20.48g | 3.46g | 0.52g | 7.79mcg | 15.9mcg |
| Wild (Cooked) | 150 | 25.53g | 4.45g | 0.67g | 9.85mcg | 20.1mcg |
Practical Tips for Rainbow Trout
- 1
Farmed trout has 79% more fat than wild (6.18 vs 3.46g) and nearly 2x omega-3 (0.98 vs 0.52g) — but wild has 75% more B12.
- 2
Rainbow trout provides 15.9mcg vitamin D per 100g raw (106% DV) — a full day's value in a single serving.
- 3
Rainbow trout's 67mg calcium per 100g is the highest among boneless fresh fish fillets in our database.
- 4
Farmed trout has 2.34mg vitamin E per 100g — 12x more than wild trout (0.2mg), likely from feed composition.
- 5
A 143g cooked wild trout fillet provides 14.1mcg B12 (588% DV) — one of the highest B12 values from a single fish serving.
- 6
Rainbow trout sits between salmon (208 kcal) and lean fish like cod (82 kcal) in the calorie spectrum — a moderate-fat choice.
Frequently Asked Questions — Rainbow Trout
How many calories are in rainbow trout?
What are the nutritional differences between farmed and wild rainbow trout?
How does rainbow trout compare to salmon?
Does rainbow trout have omega-3?
Why does wild trout have more B12 than farmed?
Important Notice
This tool is for informational and journaling purposes only. I am NOT a doctor. Nutritional values are based on USDA FoodData Central reference data. Actual values may vary by farm, season, feed composition, and preparation. This calculator is a personal awareness utility and does not provide medical guidance.
About the Author
Certified fitness professional and nutrition researcher with over 10 years of experience in the fitness and wellness industry. Founder of Food Nutrify, dedicated to making accurate, science-backed nutrition data accessible to everyone through free, easy-to-use calculators.
References & Sources
- [1] USDA FoodData Central (2026). Rainbow trout entries — farmed raw (FDC 15116), farmed cooked (FDC 15115), wild raw (FDC 15116), wild cooked (FDC 15115). U.S. Department of Agriculture.
- [2] U.S. Food and Drug Administration (2025). Advice about eating fish. FDA.
- [3] National Institutes of Health Office of Dietary Supplements (2025). Vitamin D Fact Sheet for Health Professionals. NIH ODS.