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.
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.
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.
Salmon 318g
(
fillet
)
|
Daily Values (%) |
Cooked Trout 170g
(
fillet
)
|
|||||
|---|---|---|---|---|---|---|---|
| 404KCAL 20% |
|
16% | calories | 5% |
|
349KCAL 17% | |
|
|
5% | carbohydrates | >999% |
|
0.17G 0.1% | ||
| 5% | sugar | >999% | 0.07G | ||||
| 14G 22% |
|
5% | total fat | 36% |
|
19G 30% | |
| 2.6G 14% |
|
5% | saturated fat | 42% |
|
3.7G 21% | |
| 4.3G | 5% | monounsaturated fat | 56% | 6.7G | |||
| 2.6G | 5% | polyunsaturated fat | 119% | 5.7G | |||
| 0.11G | >999% | trans fat | 5% | ||||
| 146MG | 20% | cholesterol | 5% | 122MG | |||
| 239MG 16% |
|
5% | sodium | 167% |
|
639MG 43% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 111UG 16% |
|
5% | Vitamin A | 33% |
|
148UG 21% | |
|
|
5% | Vitamin C | >999% |
|
5.8MG 8% | ||
| 1383IU 277% |
|
>999% | Vitamin D | 5% |
|
||
| 22MG 2% |
|
5% | calcium | 141% |
|
53MG 5% | |
| 1.2MG 7% |
|
82% | iron | 5% |
|
0.66MG 4% | |
| 86MG 28% |
|
62% | magnesium | 5% |
|
53MG 17% | |
| 1164MG 51% |
|
48% | potassium | 5% |
|
787MG 34% | |
| 0.25MG 23% |
|
4% | thiamin (Vit B1) | 5% |
|
0.24MG 22% | |
| 0.33MG 30% |
|
74% | riboflavin (Vit B2) | 5% |
|
0.19MG 17% | |
| 25MG 182% |
|
108% | niacin (Vit B3) | 5% |
|
12MG 83% | |
| 1.9MG 150% |
|
197% | Vitamin B6 | 5% |
|
0.64MG 49% | |
| 3.3MG 66% |
|
>999% | pantothenic acid (Vit B5) | 5% |
|
||
| 13UG 3% |
|
5% | folate (Vit B9) | 54% |
|
20UG 5% | |
| 13UG 550% |
|
71% | Vitamin B12 | 5% |
|
7.6UG 317% | |
| 1.3MG 9% |
|
5% | Vitamin E | 331% |
|
5.6MG 37% | |
| 1.3UG 1% |
|
5% | Vitamin K | 492% |
|
7.7UG 9% | |
| 65G 130% |
|
59% | protein | 5% |
|
41G 83% | |
| 301MG 71% |
|
123% | choline | 5% |
|
135MG 32% | |
| 0.2MG 17% |
|
100% | copper | 5% |
|
0.1MG 8% | |
| 0.03MG 2% |
|
>999% | manganese | 5% |
|
||
| 830MG 119% |
|
76% | phosphorus | 5% |
|
471MG 67% | |
| 100UG 182% |
|
104% | selenium | 5% |
|
49UG 89% | |
| 1.2MG 16% |
|
28% | zinc | 5% |
|
0.94MG 12% | |
| 240G | 122% | Water | 5% | 108G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, dietary fiber, chlorine, chromium, fluoride, iodine, molybdenum, biotin (Vit B7). |
|||||||
FAQ
Does salmon or trout contain more calories in 100 grams?Both salmon and trout are high in calories. Trout has 60% more calories than salmon - salmon has 127 calories in 100g and trout has 205 calories.
Is salmon or trout better for protein?
Both salmon and trout are high in protein. Trout has 20% more protein than salmon - salmon has 20.5g of protein per 100 grams and trout has 24.4g of protein.
Does salmon or trout contain more potassium?
Both salmon and trout are high in potassium. Trout has 30% more potassium than salmon - salmon has 366mg of potassium in 100 grams and trout has 463mg of potassium.