Salmon vs. Trout

Nutrition comparison of Salmon and Cooked Trout


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

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

For a quick recap of significant nutrients and differences in salmon and trout:

  • Both salmon and trout are high in calories, potassium and protein.
  • Salmon has 63% less saturated fat than trout.
  • Salmon has more pantothenic acid, however, trout contains more folate.
  • Salmon is an excellent source of Vitamin D.
Detailed nutritional comparison of salmon 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: Salmon (Fish, salmon, pink, raw) and Trout (Trout, cooked, NS as to cooking method) . Have a correction or suggestions? Shoot us an email.


Image of Salmon src
Image of Trout src

Calories and Carbs

calories

Both salmon and trout are high in calories. Trout has 61% more calories than salmon - salmon has 127 calories per 100 grams and trout has 205 calories.

For macronutrient ratios, salmon is heavier in protein, lighter in fat and similar to trout for carbs. Salmon has a macronutrient ratio of 67:0:33 and for trout, 49:0:51 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Salmon Trout
Protein 67% 49%
Carbohydrates ~ ~
Fat 33% 51%
Alcohol ~ ~

carbohydrates

Both trout and salmon are low in carbohydrates - trout has 0.1g of total carbs per 100 grams and salmon does not contain significant amounts.

sugar

Trout and salmon contain similar amounts of sugar - trout has 0.04g of sugar per 100 grams and salmon does not contain significant amounts.

Protein

protein

Both salmon and trout are high in protein. Trout has 19% more protein than salmon - salmon has 20.5g of protein per 100 grams and trout has 24.4g of protein.

Fat

saturated fat

Salmon has 63% less saturated fat than trout - salmon has 0.81g of saturated fat per 100 grams and trout has 2.2g of saturated fat.

trans fat

Both salmon and trout are low in trans fat - salmon has 0.03g of trans fat per 100 grams and trout does not contain significant amounts.

cholesterol

Salmon and trout contain similar amounts of cholesterol - salmon has 46mg of cholesterol per 100 grams and trout has 72mg of cholesterol.

Vitamins

Vitamin C

Trout has more Vitamin C than salmon - trout has 3.4mg of Vitamin C per 100 grams and salmon does not contain significant amounts.

Vitamin A

Trout has 149% more Vitamin A than salmon - salmon has 35ug of Vitamin A per 100 grams and trout has 87ug of Vitamin A.

Vitamin D

Salmon is an excellent source of Vitamin D and it has more Vitamin D than trout - salmon has 435iu of Vitamin D per 100 grams and trout does not contain significant amounts.

Vitamin E

Trout has 725% more Vitamin E than salmon - salmon has 0.4mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.

Vitamin K

Salmon and trout contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and trout has 4.5ug of Vitamin K.

The B Vitamins

Salmon has more pantothenic acid, however, trout contains more folate. Both salmon and trout contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12.

Salmon Trout
Thiamin 0.08 MG 0.14 MG
Riboflavin 0.105 MG 0.11 MG
Niacin 7.995 MG 6.811 MG
Pantothenic acid 1.03 MG ~
Vitamin B6 0.611 MG 0.375 MG
Folate 4 UG 12 UG
Vitamin B12 4.15 UG 4.47 UG

Minerals

calcium

Trout has 343% more calcium than salmon - salmon has 7mg of calcium per 100 grams and trout has 31mg of calcium.

iron

Salmon and trout contain similar amounts of iron - salmon has 0.38mg of iron per 100 grams and trout has 0.39mg of iron.

potassium

Both salmon and trout are high in potassium. Trout has 27% more potassium than salmon - salmon has 366mg of potassium per 100 grams and trout has 463mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, trout has more alpha linoleic acid (ALA) and DPA than salmon per 100 grams. Both salmon and trout contain significant amounts of DHA and EPA.

Salmon Trout
alpha linoleic acid 0.047 G 0.268 G
DHA 0.333 G 0.631 G
EPA 0.182 G 0.265 G
DPA 0.047 G 0.111 G
Total 0.609 G 1.275 G

omega 6s

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

Salmon Trout
other omega 6 0.014 G 0.053 G
linoleic acid 0.081 G 1.929 G
Total 0.095 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: Salmon (Fish, salmon, pink, raw) and Trout (Trout, cooked, NS as to cooking method) .

Salmon g

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Cooked Trout g

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G Starch G
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