Rainbow Trout Nutrition Facts and Health Benefits

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It pairs well with vegetables like asparagus, red potatoes, rice, or a green salad. Here's everything you need to know about the nutrition facts, health benefits, preparation, and storage of rainbow trout. The total fat content for wild rainbow trout is 2.94 grams, with a breakdown of 0.614 grams of saturated fat, 0.96 grams monounsaturated fat, and 1.05 grams of polyunsaturated fat. Farm-raised rainbow trout contains 5.25 grams of fat with a breakdown of 1.18 grams of saturated fat, 1.68 grams of monounsaturated fat, and 1.28 grams of polyunsaturated fat. Protein Rainbow trout is a rich source of protein, with a 3-ounce serving of both wild and farm-raised fish containing about 17 grams of protein. It also has 52.7 IU of vitamin A, 3.78mg of vitamin B-12, and 645 IU of vitamin D. Besides being a lean white fish, rainbow trout offers significant health benefits for pregnant women and for your brain, heart, and bones. Here are some ways that rainbow trout can boost your health. Rainbow trout spawn in late winter or spring, and more specifically, between March and May, but you can purchase and eat rainbow trout year-round.