Nutrition for Trout (cooked)

Calories, Protein, Vitamins and More

image of trout source

Trout Nutrition Summary

One fillet of cooked trout (170 grams or 0.4 lb) contains 349 calories and 41.5 grams of protein. Trout consist of 63% water, 24% protein, 11% fat, and less than 1% of carbohydrates.

Trout is an excellent source of many nutrients, including protein, Vitamin A, Vitamin D, calcium, potassium, niacin, Vitamin B6 and Vitamin B12. It also contains significant amounts of magnesium, thiamin, Vitamin E, selenium, phosphorus, choline and zinc.

In one fillet of cooked trout:

  • Calories: 349
  • Protein: 41.5 g
  • Sugar: 0.1 g
  • Fat: 19.1 g, (Saturated: 3.7 g)
  • Cholesterol: 122.4 mg
  • Sodium: 639.2 mg
There is no significant amounts of dietary fiber in trout.

See the Trout Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Trout, cooked, NS as to cooking method.

Calories in Trout

Trout has 349 calories per fillet or 205 calories for every 100 grams. Most of its calories are from fat and protein.

51% of calories in trout are from fat and 49% of calories are from protein.

Calories from Carbs

Cooked trout does not contain a significant amount of calories from carbohydrates (less than 1%). The carbs in trout are mostly in the form of sugar (100%).

  • Sugar: 0.1 g
There is no significant amounts of dietary fiber or starch in trout.

Calories from Fat

The majority, or 51% of the calories in cooked Trout are from fat. Trout has a moderate amount of total fat, with 19.1 grams or 30% of recommended daily values per fillet. Most of the fat in trout are healthier unsaturated fats.

Trout contains 122.4 mg of cholesterol and no trans-fat.

  • Total fat: 19.1 g
  • Cholesterol: 122.4 mg
  • Saturated fat: 3.7 g
  • Monounsaturated fat: 6.7 g
  • Polyunsaturated fat: 5.7 g
There is no significant amounts of trans fat in trout.

Omega-3 and Omega-6 in Trout

Trout is a great source of healthy omega-3 fatty acids, containing a total of 2.17 grams for every fillet. It contains significant amounts of alpha linoleic acid, DHA, EPA and DPA. [2]

  • alpha linoleic acid: 0.46 g
  • DHA: 1.07 g
  • EPA: 0.45 g
  • DPA: 0.19 g
Also a good source of omega-6 fatty acids, every fillet of trout contains a total of 3.4 grams of omega-6. In addition, a large portion of the omega-6 in trout comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 3.28 g
  • other omega 6: 0.09 g
The omega-6 to omega-3 ratio in trout is 1.6: 1.

Calories Similar to Trout

Some other seafoods with similar calories to trout by weight:

Protein in Trout

An excellent source of protein, a single fillet of Trout contains 83% of recommended daily values or 41.5 grams of protein.

Protein Similar to Trout

Some other seafoods with similar amounts of protein to trout by weight:

Vitamins and Minerals in Trout

An good source of many nutrients, cooked trout contains abundant amounts of Vitamin A, calcium, potassium, niacin, Vitamin B6 and Vitamin B12. In fact, a single fillet of trout contains 317% of recommended daily values or 7.6 ug of Vitamin B12. Also an excellent source of niacin, a single fillet of trout contains 83% of recommended daily values or 11.6 milligrams of niacin.

Vitamins in trout (1 fillet):
  • Vitamin a: 147.9 ug
  • Thiamin: 0.2 mg
  • Riboflavin: 0.2 mg
  • Niacin: 11.6 mg
  • Vitamin b6: 0.6 mg
  • Vitamin c: 5.8 mg
  • Vitamin e: 5.6 mg
  • Folate: 20.4 ug
  • Vitamin b12: 7.6 ug
  • Vitamin k: 7.7 ug
Minerals in trout (1 fillet):
  • Calcium: 52.7 mg
  • Potassium: 787.1 mg
  • Iron: 0.7 mg
  • Magnesium: 52.7 mg
  • Zinc: 0.9 mg
  • Selenium: 49.1 ug
  • Phosphorus: 470.9 mg
  • Copper: 0.1 mg
  • Choline: 135.3 mg
There is no significant amounts of manganese or pantothenic acid in trout.

Similar to Trout for Vitamin B12

Here are some other seafoods with similarly abundant amounts of Vitamin B12 to trout:

Trout Nutrition Chart


( - g )

G %
sugar G
total fat
G %
saturated fat
G %
monounsaturated fat G
polyunsaturated fat G
G %
cholesterol MG
MG %
Vitamin A
UG %
Vitamin C
MG %
Vitamin D
IU %
MG %
MG %
MG %
MG %
thiamin (Vitamin B1)
MG %
riboflavin (Vitamin B2)
MG %
niacin (Vitamin B3)
MG %
Vitamin B6
MG %
folate (Vitamin B9)
UG %
Vitamin B12
UG %
Vitamin E
MG %
Vitamin K
UG %
UG %
MG %
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MG %
MG %
Water G
Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Trout in Cooking

Trout is not too common in recipes, although it does star in quite a few. Most recipes call for one or two fillets of trout.

Friends and Relatives of Trout

Foods commonly cooked with trout:

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