Every 100 kcal of wild rainbow trout brings 15.3 g of protein. On that measure it ranks 72nd of the 121 seafood in this database and 132nd of all 796 foods on the site. Measured by weight instead, its 22.9 g per 100 g ranks 68th in its group.
About 61% of the calories in wild rainbow trout come from protein, which makes it extremely protein-dense - close to the practical ceiling for a whole food. Foods in this band are the ones that let you raise your protein intake without raising your calorie intake much at all.
Weight for weight, wild rainbow trout has 3.9 g of protein for each gram of fat (22.9 g against 5.82 g per 100 g).
Set against alaska pollock, another seafood entry in the database, a serving carries about 0.5 g less protein (alaska pollock has 20 g per 3 oz cooked).
It is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own. The serving quoted here is measured by weight at 85 g, and it covers about 39% of the 50 g FDA Daily Value for protein.
Serving sizes
Protein in common portions of wild rainbow trout
Protein and calories in Wild rainbow trout for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
22.9 g
150 kcal
3 oz cooked (serving used here)
85 g
19.5 g
128 kcal
1 fillet
143 g
32.7 g
215 kcal
Portion weights are the household measures listed on the USDA record; protein and calories scale from the per-100 g figures.
Amino acids
Essential amino acids in wild rainbow trout
The nine essential amino acids in Wild rainbow trout, per 100 g, per serving and per gram of protein.
Amino acid
Per 100 g
Per serving
mg per g protein
leucine
1.86 g
1.58 g
81
lysine
2.1 g
1.79 g
92
valine
1.18 g
1 g
52
isoleucine
1.06 g
0.9 g
46
threonine
1 g
0.85 g
44
phenylalanine
0.895 g
0.76 g
39
methionine
0.679 g
0.58 g
30
histidine
0.675 g
0.57 g
29
tryptophan
0.257 g
0.22 g
11
Per-100 g values are the amino acid analysis on the USDA record. The serving and per-gram-of-protein columns are arithmetic on those values; they are not a protein quality score.
SampleWhat goal trends look like after a week
109 g
Average per logged day
4 of 7
Days goal met
71%
Complete-protein share
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sample figures for one made-up week against a 110 g goal, not your data. Red bars met the goal. Your own log fills this in with Premium.
How much protein is in 100 g of wild rainbow trout?
22.9 g. The 3 oz cooked serving used on this page weighs 85 g and so carries 19.5 g.
How much protein do you get per 100 calories of wild rainbow trout?
15.3 g. That figure divides its 22.9 g of protein per 100 g by its 150 kcal per 100 g, so it does not depend on serving size.
Is the protein in wild rainbow trout complete?
Yes. The protein in wild rainbow trout supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own.
What share of the protein Daily Value is one serving of wild rainbow trout?
About 39%. One 3 oz cooked serving has 19.5 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #175155 (Fish, trout, rainbow, wild, cooked, dry heat), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.