Fish, trout, rainbow, farmed, raw

Animal foods · Fish & seafood · Fish & shellfish

g
Macronutrients 43 / 100 How is this scored?

Composition

Energy

Protein 19.9 g · 80 kcal/100g
Fat 6.2 g · 56 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 74 g
Total energy 141 kcal

Energy is predominantly from protein (59%); EFSA recommends 10–35% for a balanced diet

Fat quality 73 / 100 How is this scored?
Total fat
6.2g
Saturated
1.4g
Monounsat.
2.0g
Polyunsat.
1.5g
Omega-3
0.06g
Omega-6
0.49g

Saturated fat is 8.8% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 8.3 (target ≤ 4).

Protein quality 100 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Micronutrients 56 / 100 How is this scored?

Vitamins

Vitamin A 84 µg
Vitamin C 2.9 mg
Vitamin D 15.9 µg
Vitamin E 2.3 mg
Vitamin K 0 µg
Thiamin (B1) 0.12 mg
Riboflavin (B2) 0.09 mg
Niacin (B3) 5.6 mg
Pantothenic (B5) 1.7 mg
Vitamin B6 0.34 mg
Folate (B9) 11 µg
Vitamin B12 4.30 µg

Minerals

Calcium 25 mg
Iron 0.3 mg
Magnesium 25 mg
Phosphorus 226 mg
Potassium 377 mg
Sodium 51 mg
Zinc 0.5 mg
Copper 0.05 mg
Manganese 0.01 mg
Selenium 23.6 µg

Notable source of Vitamin D (318% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.