Fish, Trout, Rainbow, Wild, Raw
Serving Size 1 fillet
Nutritional Value and Analysis
Fish, Trout, Rainbow, Wild, Raw with a serving size of 1 fillet has a total of 189.21 calories with 5.5 grams of fat. The serving size is equivalent to 159 grams of food and contains 49.5 calories from fat. This item is classified as finfish and shellfish products foods.
This food is a good source of protein, phosphorus, selenium, niacin, vitamin b-6, vitamin b-12, tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, tyrosine, valine and histidine but is high in cholesterol.
Protein 64% of DV
A serving of 159 grams of fish, trout, rainbow, wild, raw has 64% of the recommended daily needs of protein.
Phosphorus 34% of DV
A serving of 159 grams of fish, trout, rainbow, wild, raw has 34% of the recommended daily needs of phosphorus.
Selenium 36% of DV
A serving of 159 grams of fish, trout, rainbow, wild, raw has 36% of the recommended daily needs of selenium.
Niacin 54% of DV
A serving of 159 grams of fish, trout, rainbow, wild, raw has 54% of the recommended daily needs of niacin.
Vitamin B-6 38% of DV
A serving of 159 grams of fish, trout, rainbow, wild, raw has 38% of the recommended daily needs of vitamin b-6.
Vitamin B-12 295% of DV
A serving of 159 grams of fish, trout, rainbow, wild, raw has 295% of the recommended daily needs of vitamin b-12.
Tryptophan 109% of DV
A serving of 159 grams of fish, trout, rainbow, wild, raw has 109% of the recommended daily needs of tryptophan.
Threonine 110% of DV
A serving of 159 grams of fish, trout, rainbow, wild, raw has 110% of the recommended daily needs of threonine.
Isoleucine 121% of DV
A serving of 159 grams of fish, trout, rainbow, wild, raw has 121% of the recommended daily needs of isoleucine.
Leucine 95% of DV
A serving of 159 grams of fish, trout, rainbow, wild, raw has 95% of the recommended daily needs of leucine.
Lysine 121% of DV
A serving of 159 grams of fish, trout, rainbow, wild, raw has 121% of the recommended daily needs of lysine.
Methionine 77% of DV
A serving of 159 grams of fish, trout, rainbow, wild, raw has 77% of the recommended daily needs of methionine.
Phenylalanine 59% of DV
A serving of 159 grams of fish, trout, rainbow, wild, raw has 59% of the recommended daily needs of phenylalanine.
Tyrosine 46% of DV
A serving of 159 grams of fish, trout, rainbow, wild, raw has 46% of the recommended daily needs of tyrosine.
Valine 108% of DV
A serving of 159 grams of fish, trout, rainbow, wild, raw has 108% of the recommended daily needs of valine.
Histidine 105% of DV
A serving of 159 grams of fish, trout, rainbow, wild, raw has 105% of the recommended daily needs of histidine.
Cholesterol 31% of DV
A serving of 159 grams of fish, trout, rainbow, wild, raw has 31% of the recommended daily intake of cholesterol.
Nutrition Facts
Serving Size 1 fillet (159 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 189.21 | Calories from Fat 50 | |
| % Daily Value* | ||
| Total Fat 5.5g | 8% | |
| Saturated Fat 1.2g | 6% | |
| Trans Fat 0g | ||
| Cholesterol 93.8mg | 31% | |
| Sodium 49.3mg | 2% | |
| Total Carbohydrate 0g | 0% | |
| Dietary Fiber 0g | 0% | |
| Sugars 0g | ||
| Protein 33g | ||
| Vitamin A 2% | Vitamin C 6% |
| Calcium 8% | Iron 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Vitamin A | 98.58 IU | 2% | |
| → Vitamin A, RAE | 30.21 µg | 3% | |
| Vitamin B-12 | 7.08 µg | 295% | |
| Vitamin B-6 | 0.65 mg | 38% | |
| Vitamin C | 3.82 mg | 6% |
Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.
Carbohydrates
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Carbohydrate | 0 g | 0% | |
| Fiber | 0 g | 0% |
Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.
Fats & Fatty Acids
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Fat | 5.5 g | 8% | |
| Saturated Fats | 1.15 g | 6% | |
| → Butyric Acid | 0 g | - | |
| → Caproic Acid | 0 g | - | |
| → Caprylic Acid | 0 g | - | |
| → Capric Acid | 0 g | - | |
| → Lauric Acid | 0.02 g | - | |
| → Myristic Acid | 0.13 g | - | |
| → Palmitic Acid | 0.67 g | - | |
| → Stearic Acid | 0.22 g | - | |
| Monounsaturated Fats | 1.8 g | - | |
| → Palmitoleic Acid | 0.32 g | - | |
| → Oleic Acid | 0.98 g | - | |
| → Gadoleic Acid | 0.18 g | - | |
| → Erucic Acid | 0.22 g | - | |
| Polyunsaturated Fats | 1.97 g | - | |
| → Linolenic Acid (18:2) | 0.38 g | - | |
| → Linolenic Acid (18:3) | 0.19 g | - | |
| → Parinaric Acid | 0.1 g | - | |
| → Arachidonic Acid | 0.17 g | - | |
| → Eicosapentaenoic Acid (EPA) | 0.27 g | - | |
| → Docosapentaenoic Acid (DPA) | 0.17 g | - | |
| → Docosahexaenoic Acid (DHA) | 0.67 g | - |
Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.
Proteins & Amino Acids
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Protein | 32.56 g | 64% | |
| → Alanine | 1.97 g | - | |
| → Arginine | 1.95 g | - | |
| → Aspartic acid | 3.33 g | - | |
| → Cystine | 0.35 g | - | |
| → Glutamic acid | 4.86 g | - | |
| → Glycine | 1.56 g | - | |
| → Histidine | 0.96 g | 105% | |
| → Isoleucine | 1.5 g | 121% | |
| → Leucine | 2.65 g | 95% | |
| → Lysine | 2.99 g | 121% | |
| → Methionine | 0.96 g | 77% | |
| → Phenylalanine | 1.27 g | 59% | |
| → Proline | 1.15 g | - | |
| → Serine | 1.33 g | - | |
| → Threonine | 1.43 g | 110% | |
| → Tryptophan | 0.36 g | 109% | |
| → Tyrosine | 1.1 g | 46% | |
| → Valine | 1.68 g | 108% |
Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.
Minerals
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Calcium | 106.53 mg | 8% | |
| Copper | 0.17 mg | 19% | |
| Iron | 1.11 mg | 6% | |
| Magnesium | 49.29 mg | 12% | |
| Manganese | 0.25 mg | 11% | |
| Phosphorus | 430.89 mg | 34% | |
| Potassium | 764.79 mg | 16% | |
| Selenium | 20.03 µg | 36% | |
| Sodium | 49.29 mg | 2% | |
| Zinc | 1.72 mg | 16% |
Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.
Sterols
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Cholesterol | 93.81 mg | 31% |
Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.
Miscellaneous
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Alcohol | 0 g | - | |
| Ash | 2.08 g | - | |
| Water | 114.27 g | - |
Calories Burn off Time
How long would it take to burn off Fish, Trout, Rainbow, Wild, Raw with 189.21calories? A brisk walk for 41 minutes, jogging for 19 minutes, or hiking for 32 minutes will help your burn off the calories in fish, trout, rainbow, wild, raw.
Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.
| Physical Activity | Burn Off Time |
|---|---|
| Bicycling - 10 mph or less | 39 minutes |
| Dancing | 34 minutes |
| Golfing | 34 minutes |
| Hiking | 32 minutes |
| Light Gardening | 34 minutes |
| Stretching | 63 minutes |
| Walking - 3.5 mph | 41 minutes |
| Weight Training - light workout | 53 minutes |
| Aerobics | 24 minutes |
| Basketball | 26 minutes |
| Bicycling - 10 mph or more | 19 minutes |
| Running - 5 mph | 19 minutes |
| Swimming | 22 minutes |
| Walking - 4.5 mph | 25 minutes |
| Weight Training - vigorous workout | 26 minutes |
Similar Food Items to Fish, Trout, Rainbow, Wild, Raw
| Name | Calories | Total Fat | Proteins | Carbohydrates |
|---|---|---|---|---|
| Fish, Swordfish, Cooked, Dry Heat | 172 | 7.93g | 23.45g | 0g |
| Fish, Swordfish, Raw | 144 | 6.65g | 19.66g | 0g |
| Fish, Tilefish, Cooked, Dry Heat | 147 | 4.69g | 24.49g | 0g |
| Fish, Tilefish, Raw | 96 | 2.31g | 17.5g | 0g |
| Fish, Trout, Mixed Species, Raw | 148 | 6.61g | 20.77g | 0g |
| Fish, Trout, Rainbow, Wild, Cooked, Dry Heat | 150 | 5.82g | 22.92g | 0g |
| Fish, Tuna, Fresh, Bluefin, Cooked, Dry Heat | 184 | 6.28g | 29.91g | 0g |
| Fish, Tuna, Fresh, Bluefin, Raw | 144 | 4.9g | 23.33g | 0g |
| Fish, Tuna, Light, Canned In Oil, Drained Solids | 198 | 8.21g | 29.13g | 0g |
Footnotes
Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.
Dietary Recommendations
A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:
- Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
- A variety of whole fruits
- Grains with at least half of which are whole grains
- Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
- Protein foods, including seafood, lean meats and poultry, eggs and nuts
- Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium