221 %
Vitamin D contributes to the normal function of the immune system, to the maintenance of normal bones and to normal muscle function.
How many calories are in trout rainbow?
178kcal
in a 140 g fillet
127 kcal per 100 g.
Source: UK CoFID 2021, record 16-395, 9 analysed samples. Checked 5 October 2026.
7.4 gFat
27.9 gProtein
0 gFibre
221 %Daily vitamin D
What’s in a 140 g fillet
More than half of a fillet is water. The rest is 27.9 g protein and 7.4 g fat.
- 7.4 gFat
- 27.9 gProtein
- 107 gWater
About average for fish and seafood
Trout rainbow is 127 kcal per 100 g. The 170 fish and seafood in this database average 138.
Trout rainbow127
Fish and seafood average138
Low in sugar and salt
Low sugars and low salt by UK labelling rules, per 100 g.
Sugars, per fillet0 g
Salt, per fillet0.39 g
Vitamins and minerals in trout rainbow
Five of the 22 recorded reach the “high in” level. Vitamin D leads by a long way.
A source of
Only a trace
- Vitamin C
Show all 22 with amounts
Vitamin D0.0111 mg, 221 %
Vitamin B120.00392 mg, 157 %
Niacin (vitamin B3)16.1 mg, 101 %
Selenium0.0266 mg, 48 %
Phosphorus319 mg, 46 %
Vitamin B60.43 mg, 31 %
Pantothenic acid (vitamin B5)1.7 mg, 29 %
Potassium536 mg, 27 %
Chloride210 mg, 26 %
Thiamin (vitamin B1)0.22 mg, 20 %
Riboflavin (vitamin B2)0.17 mg, 12 %
Magnesium36.4 mg, 9.7 %
Biotin0.00448 mg, 9 %
Zinc0.7 mg, 7 %
Folate0.0126 mg, 6.3 %
Copper0.06 mg, 5.6 %
Vitamin E0.62 mg, 5.1 %
Iodine0.007 mg, 4.7 %
Vitamin A0.035 mg, 4.4 %
Calcium29.4 mg, 3.7 %
Iron0.39 mg, 2.8 %
Manganese0.01 mg, 0.7 %
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What trout rainbow doesn’t give you. And where to find it.
No recorded vitamin C, and only 2 % of the iron reference intake and 3.1 % of the vitamin A reference intake per 100 g.
Vitamin C
Tracein trout rainbow
Find it inCherries, West Indian2150 % per 100 g
Iron
2%in trout rainbow, per 100 g
Find it inThyme, dried, ground883 % per 100 g
Vitamin A
3.1%in trout rainbow, per 100 g
Find it inLiver, calf, fried3152 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
Or one scoop of Immufix
Every 25 g scoop declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals. Vitamin C, vitamin D and selenium contribute to the normal function of the immune system.
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Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Trout rainbow against other fish and seafood
Per 100 g, herring (grilled) has the most vitamin D in this comparison, followed by salmon (wild, steamed).
0.0161mg
0.0098mg
0.0091mg
0.0082mg
0.0079mg
0.0031mg
Herring, grilled+0.0082 mg
Salmon, wild, steamed+0.0019 mg
Rock Salmon/Dogfish, raw+0.0012 mg
Mackerel, smoked+0.0003 mg
Trout, rainbow, flesh only, rawthis page
Tuna, baked−0.0048 mg
All values per 100 g, from the same dataset. Differences are against trout rainbow.
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Taken every morning since 1998.
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Questions about trout rainbow
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of trout rainbow?
A typical portion (140 g, one fillet) gives 178 kcal. Per 100 g the figure is 127 kcal.
Is trout rainbow high in vitamin D?
Yes. Trout, rainbow, flesh only, raw has 0.0079 mg vitamin D per 100 g, 158 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does trout rainbow have most of?
By share of the daily reference intake: vitamin D (0.0079 mg, 158 %), vitamin B12 (0.0028 mg, 112 %) and niacin (11.5 mg, 72 %) per 100 g.
Is trout rainbow a good source of protein?
Trout, rainbow, flesh only, raw has 19.9 g protein per 100 g, 63 % of the energy, which meets the UK threshold for “high protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-395, Trout, rainbow, flesh only, raw, 9 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: DH, Nutrient analysis of fish and fish products, 2013. Values are per 100 g of the edible part; a fillet is 140 g, one fillet, the usual UK portion for fish and seafood. Edible proportion: 70 % of the weight as bought is eaten. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 170 fish and seafood kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More fish and seafood
From the same group, with calories per 100 g, and the foods with the most vitamin D.
More fish and seafood
- Lemon sole, steamed95 kcal
- Plaice, raw76 kcal
- Salmon, smoked184 kcal
- Squid, dried313 kcal
- Bloater, grilled251 kcal
- Coley, poached114 kcal
- All 170 fish and seafood
Most vitamin D
- Bloater, grilled0.025 mg
- Herring, raw0.019 mg
- Herring, grilled0.0161 mg
- Roe, cod, hard, raw0.018 mg
- Herring, pickled0.016 mg
- Salmon, pink, canned in brine, drained0.0136 mg
- Vitamin D guide