The Seafood Nutrition Guide (Fish & Shellfish)
Rainbow trout, farmed
FDA/EPA Best choice (listed as “Trout, freshwater”) in the FDA/EPA Advice about Eating Fish (revised October 2021). How much and how often is their advice, not ours.
Low mercury & PCBsOn the Dietary Guidelines’ even-lower-mercury list, and its dioxin + PCB figure is at or under 0.62 pg TEQ/g — the level at which 8 oz a week stays within EFSA’s weekly limit for a 70 kg adult. A threshold we publish, not a safety rating. How
Composition per 100 g as eaten — cooked, or canned and drained. Mercury is FDA’s species mean, as FDA publishes it; for species FDA does not cover, the sample-weighted mean of the surveys listed. Dioxins + PCBs are survey means (or a median, where noted) per gram of fish as sold, in each survey’s own TEQ scheme.
EPA + DHA(g/100g)
USDA FoodData Central SR Legacy — Fish, trout, rainbow, farmed, cooked, dry heat (FDC 173718) (2019)
Omega-6 (LA)(g/100g)
EPA + DHA : LA 1.5 : 1 display only, not scored. Why
USDA FoodData Central SR Legacy — Fish, trout, rainbow, farmed, cooked, dry heat (FDC 173718) (2019)
Mercury(ppm)
FDA — Mercury Levels in Commercial Fish and Shellfish (1990–2012): Trout (freshwater), mean of 35 samples (FDA 1991–2008) (2008)
Dioxins + PCBs(pg TEQ/g)
EFSA CONTAM Panel — Risk for animal and human health related to the presence of dioxins and dioxin-like PCBs in feed and food. EFSA Journal 2018;16(11):5333 (2018)
Protein(g/100g)
USDA FoodData Central SR Legacy — Fish, trout, rainbow, farmed, cooked, dry heat (FDC 173718) (2019)
Energy(kcal/100g)
USDA FoodData Central SR Legacy — Fish, trout, rainbow, farmed, cooked, dry heat (FDC 173718) (2019)
Saturated(g/100g)
USDA FoodData Central SR Legacy — Fish, trout, rainbow, farmed, cooked, dry heat (FDC 173718) (2019)
Sodium(mg/100g)
USDA FoodData Central SR Legacy — Fish, trout, rainbow, farmed, cooked, dry heat (FDC 173718) (2019)
An empty cell means we do not yet have a method-cited source. Rank 1 wins the published rule; it is not medical advice.