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Nutritional Info: Fish, trout, rainbow, wild, raw

The USDA reference number for this food is: 15115
Note that a ~ (tilde character) next to any nutrient means that we don't have data on that item.
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Nutritional Data for Fish, trout, rainbow, wild, raw

Nutrition Facts

Serving Size: 1 fillet (159g or 5.6 oz)
 

Amount Per Serving

 

Calories

189
Calories from Fat 50
 

% Daily Value*

 

Total Fat

6g
8%
 
Saturated Fat 1g6%
 
Trans Fat 0g
 

Cholesterol

94mg
31%
 

Sodium

49mg
2%
 

Total Carbohydrate

0g
0%
 
Dietary Fiber 0g0%
 
Sugars 0g
 

Protein

33g
 
Vitamin A2% · Vitamin C0%
 
Calcium11% · Iron6%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Contents

Fried Rainbow Trout
Fried Rainbow Trout

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Standard measures for this food:

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Calories

Calories

Serving Size: 1 fillet (159g or 5.6 oz)
kcal*kjoules*RDI%
 
Total Calories189 kcal792 kJ9%
 
from Carbs0 kcal0 kJ
 
from Fat49.6 kcal207.62 kJ
 
from Protein139 kcal581.76 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Energy and Calorie info for 159 grams of Fish, trout, rainbow, wild, raw


Vitamin Content

Vitamin Content

Serving Size: 1 fillet (159g or 5.6 oz)
AmountRDI%
 
Vitamin A 98.58 IU 2%
 
Vitamin B6 0.64554 mg 32%
 
Vitamin B12 7.0755 mcg 118%
 
Vitamin B12, Added ~
 
Vitamin C 3.816 mg 0%
 
Vitamin D ~
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) ~
 
Vitamin E (Alpha-tocopherol) ~
 
Vitamin E, Added ~
 
Vitamin K ~
 
Thiamin 0.19557 mg 13%
 
Riboflavin 0.16695 mg 10%
 
Niacin 8.56056 mg 43%
 
Pantothenic Acid 1.47552 mg 15%
 
Folate 19.08 mcg 5%
 
Folate, Food 19.08 mcg 5%
 
Folate, DFE 19.08 mcg DFE 5%
 
Choline ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each vitamin that 159g (5.61 oz) of Fish, trout, rainbow, wild, raw contains. Vitamin RDI for 159 grams of Fish, trout, rainbow, wild, raw


Mineral Content

Mineral Content

Serving Size: 1 fillet (159g or 5.6 oz)
AmountRDI%
 
Calcium 106.53 mg 11%
 
Iron 1.113 mg 6%
 
Magnesium 49.29 mg 12%
 
Phosphorus 430.89 mg 43%
 
Potassium 764.79 mg 16%
 
Sodium 49.29 mg 2%
 
Zinc 1.7172 mg 11%
 
Copper 0.17331 mg 9%
 
Manganese 0.25122 mg 13%
 
Selenium 20.034 mcg 29%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each mineral that 159g (5.61 oz) of Fish, trout, rainbow, wild, raw contains. Mineral RDI for 159 grams of Fish, trout, rainbow, wild, raw


Protein and Amino Acids

Protein & Aminos

Serving Size: 1 fillet (159g or 5.6 oz)
AmountRDI%*
 
Protein32.5632g65%
 

Essential Aminos

 
Histidine0.95877 g137%
 
Isoleucine1.50096 g107%
 
Leucine2.64576 g97%
 
Lysine2.99079 g142%
 
Methionine0.96354 g
 
Phenylalanine1.27041 g
 
Threonine1.42782 g136%
 
Tryptophan0.36411 g130%
 
Valine1.67745 g92%
 

Non-essential Aminos

 
Arginine1.94775 g
 
Alanine1.97001 g
 
Aspartate3.33423 g
 
Cystine0.3498 g
 
Glutamate4.86063 g
 
Glycine1.56297 g
 
Hydroxyproline
 
Proline1.15116 g
 
Serine1.32924 g
 
Tyrosine1.09869 g
 
Methionine + Cystine† 1.31334 g 125
 
Phenylalanine + Tyrosine† 2.3691 g 226
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.
Proteins are made up of chains of amino acids. A complete protein contains all essential amino acids. We are currently compiling pages describing the benefits of nutrients and recently wrote about the benefits of Arginine. The chart below is a visual guide showing how complete the protein in Fish, trout, rainbow, wild, raw is. The chart shows all amino acid and amino combinations for which the World Health Organization (WHO) publish a recommended daily intake (RDI).

The chart below shows the balance of essential amino acids in 159g (5.61 oz) of Fish, trout, rainbow, wild, raw. The distance from the center shows how much each amino acid contributions to your recommended daily intake (RDI). Please note that this chart is for 159g (5.61 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 159 grams of Fish, trout, rainbow, wild, raw


Carbohydrate Content

Carbohydrates

Serving Size: 1 fillet (159g or 5.6 oz)
AmountRDI%
 
Total Carbohydrates0g0%
 
Dietary Fiber0g0%
 
Starch~
 
Sugars~
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.
159g (5.61 oz) grams of Fish, trout, rainbow, wild, raw contains 0 grams of carbohydrates which is 0% of your recommended daily carbohydrate intake acording to the Food and Drug Administration guidelines for a 2000 calorie diet. The table below shows how much this food contributes to your recommended daily intake for different total daily calories consumed.

Percent of your daily carbohydrates that 159 grams of Fish, trout, rainbow, wild, raw contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 fillet (159g or 5.6 oz)
AmountRDI%
 
Total Fat5.5014g8%
 
Total Omega-3 Fatty Acids1.12254g
 
Total Omega-6 Fatty Acids0.55332g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

1.14798g6%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0.01749g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0.12561g
 
Palmitic Acid   [Hexadecanoic Acid]0.66939g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0.22101g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

1.79511g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0.21942g
 
Gadoleic Acid   [Eicosenoic Acid]0.17808g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0.97626g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.32277g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

1.96683g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0.17331g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0.16854g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0.6678g
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.38001g
 
Linolenic Acid   [Octadecatrienoic Acid]0.18921g
 
Parinaric Acid   [Octadecatetraenoic Acid]0.10494g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0.26553g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.
The chart below shows good fats in Fish, trout, rainbow, wild, raw in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 159 grams of Fish, trout, rainbow, wild, raw
Polyunsaturated Fats: Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.

Monounsaturated Fats: Foods containing monounsaturated fats reduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. ["You Can Control Your Cholesterol: A Guide to Low-Cholesterol Living". Merck & Co. Inc.]


Trans Fatty Acids: The National Academy of Sciences has concluded there is no safe level of trans fat consumption. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease. [Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 504]

Saturated Fats: Consumption of saturated fat is a risk factor for cardiovascular disease in the view of the Canadian Heart and Stroke Foundation, the American Heart Association, the British Heart Foundation, the National Heart Foundation of Australia, the National Heart Foundation of New Zealand and the World Heart Federation.

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles (a group of tests that are often ordered together to determine risk of coronary heart disease.). ["A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". Eur. J. Pediatr.].

Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. [National Institute of Health (August 1, 2005). "Omega-3 fatty acids, fish oil, alpha-linolenic acid"].

Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. [Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine].

In one study, Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival. [Mihelin M, Trontelj JV, Stålberg E (August 1991). "Muscle fiber recovery functions studied with double pulse stimulation". Muscle & Nerve 1].

A study published in the Journal of the National Cancer Institute showed that High levels of docosahexaenoic acid were associated with a reduced risk of breast cancer. [Pala V, Krogh V, Muti P, et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93]

Other Nutrients

Other Nutrients

Serving Size: 1 fillet (159g or 5.6 oz)
Amount
 
Alcohol0g
 
Water114.2733g
 
Ash2.0829g
 
Caffeine~
 
Theobromine~
 
Cholesterol93.81mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.


Diet and Weight Loss Scores

The United States Food and Drug Administration allows the following claims to be made by manufacturers of Fish, trout, rainbow, wild, raw:

Fish, trout, rainbow, wild, raw is an excellent source of Vitamin B6, Vitamin B12, Niacin, Phosphorus, Selenium and Protein. This means that the food contains 20% or more of your RDI for these nutrients.

Fish, trout, rainbow, wild, raw is a good source of Thiamin, Riboflavin, Pantothenic Acid, Calcium, Magnesium, Potassium, Zinc and Manganese. This means that the food contains 10% or more of your RDI for these nutrients.

Diet or Weight Loss Program Score out of 100
(higher is better)
Higher Fiber, Low Fat Diet (e.g. Weight Watchers) 60
Athletic Diet - Low Fat, High Protein and Carbs 25
Low Fat Diet (e.g. Jenny Craig) 0
Low Carb Diet (e.g. Atkins Diet) 100
Low Cholesterol Diet 0
Low Sodium Diet 75
Low Glycemic Index Diet (e.g. South Beach Diet) 93
Low Protein Diet 0
Horizontal bar chart


How long will it take to burn 189 calories and lose weight

To lose weight, you need to burn more calories than you consume. The table below shows how long you need to perform various types of exercise to burn the 189 calories contained in 159g (5.61 oz)g of Fish, trout, rainbow, wild, raw. The calorie burn rates for each exercise are included and are based on the US Department of Health and Human Services Dietary Guidelines for Americans.
Amount of Moderate Exercise to burn 189 calories
Stretching1 hour 3 mins(180 cal/hr)
Walking (3.5 mph)41 mins(280 cal/hr)
Bicycling (<10 mph)39 mins(290 cal/hr)
Dancing34 mins(330 cal/hr)
Light gardening/yard work34 mins(330 cal/hr)
Golf (walking and carrying clubs)34 mins(330 cal/hr)
Hiking31 mins(370 cal/hr)
Amount of Vigorous exercise to burn 189 calories
Weight lifting (vigorous effort)26 mins(440 cal/hr)
Heavy yard work (chopping wood)26 mins(440 cal/hr)
Basketball (vigorous)26 mins(440 cal/hr)
Walking (4.5 mph)25 mins(460 cal/hr)
Aerobics24 mins(480 cal/hr)
Swimming (slow freestyle laps)22 mins(510 cal/hr)
Running/jogging (5 mph)19 mins(590 cal/hr)
Bicycling (>10 mph)19 mins(590 cal/hr)
Exercise profile for 159g (5.61 oz) of Fish, trout, rainbow, wild, raw

How to cite this food as a source in academic or research papers

To cite the nutritional data on this page as a source, simply pick which citation style you would like to use below and cut and paste the text or HTML provided into your editor.

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USDA SR23 2010 Nutritional Data on SkipThePie.org. "Fish, trout, rainbow, wild, raw" SkipThePie.org. Ed. SkipThePie 2011. SkipThePie.org. 23 Oct 2018 https://skipthepie.org/finfish-and-shellfish-products/fish-trout-rainbow-wild-raw/

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