TempoLife › Calorie database › Fish & seafood › Trout
Trout calories and nutrition facts
100 grams of trout contains 168 calories, with 23.8 g of protein, 0 g of carbohydrate and 7.4 g of fat. Most of its calories come from protein.
Trout sits neatly between salmon and white fish: about 143 calories per cooked 3 oz, oily enough to stay moist but milder than salmon. It is a good first oily fish for people who find salmon too rich. A whole trout, stuffed with lemon and herbs and baked, is close to the easiest fish dish there is.
Where the calories come from
Protein 59% Carbs 0% Fat 41%
How trout compares
Per 100 g, against the closest fish & seafood in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Trout | 168 kcal | 23.8 g | 0 g | 7.4 g |
| Canned sockeye salmon | 167 kcal | 23.6 g | 0 g | 7.4 g |
| Whitefish, cooked | 172 kcal | 24.5 g | 0 g | 7.5 g |
| Swordfish, cooked | 172 kcal | 23.5 g | 0 g | 7.9 g |
| Carp, cooked | 162 kcal | 22.9 g | 0 g | 7.2 g |
Nutrition facts for trout
| Nutrient | Per 100 g | Per 3 oz cooked |
|---|---|---|
| Calories | 168 kcal | 143 kcal |
| Protein | 23.8 g | 20 g |
| Carbohydrate | 0 g | 0 g |
| Fat | 7.4 g | 6 g |
| Fiber | 0 g | 0 g |
| Sugar | 0 g | 0 g |
| Saturated fat | 1.7 g | 1 g |
| Salt | 0.2 g | 0 g |
Print an EU-style nutrition label for trout — per 100 g and per portion.
Vitamins and minerals in trout
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Vitamin B12 | 4.1 µg | 171% |
| Vitamin D | 19 µg | 95% |
| Selenium | 28.1 µg | 51% |
| Niacin (B3) | 6.7 mg | 42% |
| Vitamin B6 | 0.39 mg | 23% |
| Phosphorus | 270 mg | 22% |
| Vitamin E | 2.8 mg | 19% |
| Choline | 77.6 mg | 14% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common trout servings
How many calories in a portion of trout — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 fillet (71 g) | 119 kcal | 17 g | 0 g | 5 g |
| 3 oz (85 g) | 143 kcal | 20 g | 0 g | 6 g |
| 100 g (100 g) | 168 kcal | 24 g | 0 g | 7 g |
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Frequently asked questions
How many calories are in trout?
Trout has 168 calories per 100 grams. A typical serving of 3 oz cooked (85 g) has about 143 calories.
How much protein is in trout?
Trout contains 23.8 g of protein per 100 g, or about 20 g per 3 oz cooked.
Is trout low in carbs?
Yes by the numbers: Trout has 0 g of carbohydrate per 100 g. People following low-carb or keto approaches often include foods in this range — portion size and your own plan still decide.
Is trout a good source of protein?
Trout provides 23.8 g of protein per 100 g — about 59% of its calories come from protein.
Are these trout calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #173718 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
