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 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Salmon source
Image of Trout source

Calories and Carbs

calories

Both salmon and trout are high in calories - salmon has 127kcal of calories per 100 grams and trout has 205kcal of calories.

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 - salmon has 20.5g of protein per 100 grams and trout has 24.4g of protein.

Fat

saturated fat

Salmon has 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

Salmon and trout contain similar amounts of trans fat - salmon has 0.03g of trans fat per 100 grams and trout does not contain significant amounts.

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

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 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 - 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) .

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Salmon
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folate (Vit B9)
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