Filet O Fish vs. Trout

Nutrition comparison of Filet O Fish and Cooked Trout

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of filet o fish versus cooked trout (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in filet o fish and trout:

  • Both filet o fish and trout are high in calories, potassium and protein.
  • Filet o fish has 56% less cholesterol than trout.
  • Filet o fish is an excellent source of calcium.
  • Trout has more niacin, Vitamin B6 and Vitamin B12.
  • Trout has signficantly less carbohydrates than filet o fish.
  • Trout has signficantly more Vitamin A than filet o fish.
  • Trout has signficantly more Vitamin D than filet o fish.
Detailed nutritional comparison of filet o fish and trout is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Filet O Fish (McDONALD'S, FILET-O-FISH) and Trout (Trout, cooked, NS as to cooking method) . Have a correction or suggestions? Shoot us an email.

Image of Filet O Fish src
Image of Trout src

Calories and Carbs

calories

Both filet o fish and trout are high in calories. Filet o fish has 38% more calories than trout - filet o fish has 282 calories per 100 grams and trout has 205 calories.

For macronutrient ratios, filet o fish is much lighter in protein, much heavier in carbs and lighter in fat compared to trout per calorie. Filet o fish has a macronutrient ratio of 16:37:47 and for trout, 49:0:51 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Filet O Fish Trout
Protein 16% 49%
Carbohydrates 37% ~
Fat 47% 51%
Alcohol ~ ~

carbohydrates

Trout has signficantly less carbohydrates than filet o fish - filet o fish has 26.4g of total carbs per 100 grams and trout has 0.1g of carbohydrates.

dietary fiber

Filet o fish has more dietary fiber than trout - filet o fish has 1.4g of dietary fiber per 100 grams and trout does not contain significant amounts.

sugar

Filet o fish and trout contain similar amounts of sugar - filet o fish has 3.7g of sugar per 100 grams and trout has 0.04g of sugar.

Protein

protein

Both filet o fish and trout are high in protein. Trout has 117% more protein than filet o fish - filet o fish has 11.3g of protein per 100 grams and trout has 24.4g of protein.

Fat

saturated fat

Filet o fish and trout contain similar amounts of saturated fat - filet o fish has 2.8g of saturated fat per 100 grams and trout has 2.2g of saturated fat.

trans fat

Both filet o fish and trout are low in trans fat - filet o fish has 0.13g of trans fat per 100 grams and trout does not contain significant amounts.

cholesterol

Filet o fish has 56% less cholesterol than trout - filet o fish has 32mg of cholesterol per 100 grams and trout has 72mg of cholesterol.

Vitamins

Vitamin C

Trout has 10 times more Vitamin C than filet o fish - filet o fish has 0.3mg of Vitamin C per 100 grams and trout has 3.4mg of Vitamin C.

Vitamin A

Trout has signficantly more Vitamin A than filet o fish - trout has 87ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.

Vitamin D

Trout has signficantly more Vitamin D than filet o fish - trout has 64.6iu of Vitamin D per 100 grams and filet o fish does not contain significant amounts.

Vitamin E

Trout has 182% more Vitamin E than filet o fish - filet o fish has 1.2mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.

Vitamin K

Filet o fish and trout contain similar amounts of Vitamin K - filet o fish has 4.9ug of Vitamin K per 100 grams and trout has 4.5ug of Vitamin K.

The B Vitamins

Trout has more niacin, Vitamin B6 and Vitamin B12. Both filet o fish and trout contain significant amounts of thiamin, riboflavin and folate.

Filet O Fish Trout
Thiamin 0.211 MG 0.14 MG
Riboflavin 0.13 MG 0.11 MG
Niacin 2.22 MG 6.811 MG
Vitamin B6 ~ 0.375 MG
Folate 21 UG 12 UG
Vitamin B12 1.08 UG 4.47 UG

Minerals

calcium

Filet o fish is an excellent source of calcium and it has 287% more calcium than trout - filet o fish has 120mg of calcium per 100 grams and trout has 31mg of calcium.

iron

Filet o fish has 300% more iron than trout - filet o fish has 1.6mg of iron per 100 grams and trout has 0.39mg of iron.

potassium

Both filet o fish and trout are high in potassium. Trout has 110% more potassium than filet o fish - filet o fish has 220mg of potassium per 100 grams and trout has 463mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, filet o fish has more alpha linoleic acid (ALA) than trout per 100 grams, however, trout contains more dha, epa and dpa than filet o fish per 100 grams.

Filet O Fish Trout
alpha linoleic acid 0.639 G 0.268 G
DHA 0.061 G 0.631 G
EPA 0.03 G 0.265 G
DPA 0.005 G 0.111 G
Total 0.735 G 1.275 G

omega 6s

Comparing omega-6 fatty acids, filet o fish has more linoleic acid than trout per 100 grams.

Filet O Fish Trout
other omega 6 0.011 G 0.053 G
linoleic acid 5.187 G 1.929 G
Total 5.198 G 1.982 G


Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Filet O Fish (McDONALD'S, FILET-O-FISH) and Trout (Trout, cooked, NS as to cooking method) .

Filet O Fish 134g

( sandwich )
Daily Values (%)

Cooked Trout 113g

( small fillet )
378KCAL 19%
63% calories
232KCAL 12%
35G 14%
>999% carbohydrates
1.9G 8%
>999% dietary fiber
4.9G >999% sugar 0.05G
20G 31%
54% total fat
13G 20%
3.8G 21%
52% saturated fat
2.5G 14%
5.4G 20% monounsaturated fat 4.5G
8G 111% polyunsaturated fat 3.8G
0.17G >999% trans fat
43MG cholesterol 88% 81MG
582MG 39%
37% sodium
425MG 28%
Vitamins and Minerals
Vitamin A >999%
98UG 14%
0.4MG 1%
Vitamin C 850%
3.8MG 5%
Vitamin D >999%
73IU 15%
161MG 16%
360% calcium
35MG 4%
2.1MG 12%
377% iron
0.44MG 2%
36MG 12%
3% magnesium
35MG 11%
295MG 13%
potassium 77%
523MG 23%
0.28MG 26%
75% thiamin (Vit B1)
0.16MG 14%
0.17MG 16%
42% riboflavin (Vit B2)
0.12MG 11%
3MG 21%
niacin (Vit B3) 157%
7.7MG 55%
Vitamin B6 >999%
0.42MG 33%
28UG 7%
100% folate (Vit B9)
14UG 3%
1.4UG 60%
Vitamin B12 264%
5.1UG 211%
1.6MG 11%
Vitamin E 131%
3.7MG 25%
6.6UG 7%
29% Vitamin K
5.1UG 6%
15G 30%
protein 87%
28G 55%
choline >999%
90MG 21%
0.09MG 7%
50% copper
0.06MG 5%
0.35MG 20%
>999% manganese
184MG 26%
phosphorus 70%
313MG 45%
34UG 62%
3% selenium
33UG 59%
0.78MG 10%
26% zinc
0.62MG 8%
61G Water 18% 72G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, pantothenic acid (Vit B5), biotin (Vit B7).

FAQ

Does filet o fish or trout contain more calories in 100 grams?
Both filet o fish and trout are high in calories. Filet o fish has 40% more calories than trout - filet o fish has 282 calories in 100g and trout has 205 calories.

Is filet o fish or trout better for protein?
Both filet o fish and trout are high in protein. Trout has 120% more protein than filet o fish - filet o fish has 11.3g of protein per 100 grams and trout has 24.4g of protein.

Does filet o fish or trout have more carbohydrates?
By weight, trout has signficantly fewer carbohydrates than filet o fish - filet o fish has 26.4g of carbs for 100g and trout has 0.1g of carbohydrates.

Does filet o fish or trout contain more calcium?
Filet o fish is a rich source of calcium and it has 290% more calcium than trout - filet o fish has 120mg of calcium in 100 grams and trout has 31mg of calcium.

Does filet o fish or trout contain more potassium?
Both filet o fish and trout are high in potassium. Trout has 110% more potassium than filet o fish - filet o fish has 220mg of potassium in 100 grams and trout has 463mg of potassium.

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