Proteins
Trout Nutrition Facts
Trout is a freshwater fish with delicate flavor and excellent omega-3 content. Rainbow and brook trout are popular varieties offering exceptional vitamin D, B12, and protein. Farm-raised trout is widely available year-round.
Nutrition Facts
Per 100g serving
Calories148
% Daily Value*
Total Fat
6.6g10%
Saturated Fat
1.8g9%
Trans Fat
0.0g
Polyunsaturated Fat
2.1g
Monounsaturated Fat
1.9g
Cholesterol
63mg21%
Sodium
52mg2%
Total Carbohydrate
0.0g0%
Dietary Fiber
-0%
Total Sugars
-
Protein
20.8g42%
Vitamin A
19mcg2%
Vitamin C
0.5mg1%
Vitamin D
15.9mcg80%
Vitamin E
2.3mg15%
Vitamin K
0.1mcg0%
Vitamin B6
0.4mg24%
Vitamin B12
4.5mcg188%
Folate
12mcg3%
Calcium
67mg5%
Iron
0.3mg2%
Potassium
481mg10%
Magnesium
31mg7%
Zinc
0.7mg6%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health Benefits
- ✓High in omega-3 fatty acids
- ✓Excellent vitamin D source
- ✓Rich in B12
- ✓Good potassium content
- ✓Supports cardiovascular health
Best For
Heart healthLow-calorie dietsVitamin D needsSustainable fish choice
Storage
Refrigerate fresh trout 1-2 days. Freeze up to 6 months. Cook to 145°F internal temperature.
Serving Sizes
1 fillet235 cal
3 oz cooked126 cal
100g148 cal
Frequently Asked Questions
Is trout healthier than salmon?
Both are excellent choices. Trout has slightly fewer calories and comparable omega-3 levels. Salmon has more vitamin D. Both are low in mercury and sustainable.
What does trout taste like?
Trout has a mild, delicate flavor often described as slightly nutty. It's less 'fishy' than salmon, making it good for people new to eating fish.
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