Know what’s on your plate
Trout
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 130 kcal —
- Protein 18 g 37%
- Carbohydrate 0 g 0%
- Fat 6.4 g 8%
- Saturated fat 2 g 10%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 52.8 mg 2%
- Cholesterol 61.5 mg 21%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 16.9 µg 2%
- Vitamin C 0.73 mg 1%
- Vitamin D 11.9 µg 60%
- Vitamin E 0.77 mg 5%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.1 mg 8%
- Riboflavin (B2) 0.18 mg 13%
- Niacin (B3) 4.4 mg 27%
- Pantothenic acid (B5) 2 mg 39%
- Vitamin B6 0.61 mg 36%
- Folate (B9) 16 µg 4%
- Vitamin B12 3.4 µg 140%
- Choline 65 mg 12%
Minerals
- Calcium 73.5 mg 6%
- Iron 0.6 mg 3%
- Magnesium 28.8 mg 7%
- Phosphorus 275 mg 22%
- Potassium 416 mg 9%
- Zinc 0.44 mg 4%
- Copper 0.04 mg 4%
- Manganese 0.04 mg 2%
- Selenium 17.3 µg 31%
- Iodine 10 µg 7%
Similar foods
Questions about Trout
How do you cook trout fillets in the oven?
Put them skin-side down in a lightly oiled baking dish and bake at 200°C for about 12–15 minutes, depending on thickness. They’re ready when the flesh flakes easily and is opaque through the centre.
How can you tell if fresh trout is good to buy?
Choose whole trout with clear, bright eyes, moist skin and a clean, mild smell. Fillets should look moist and firm, not dry or strongly fishy.
How long does fresh trout keep in the fridge?
Keep it covered in the coldest part of the fridge and cook it within one to two days of buying. Freeze it if you won’t use it in that time, and thaw it in the fridge before cooking.
What goes well with trout?
Trout pairs well with lemon, parsley, dill and browned butter, alongside new potatoes or steamed vegetables. Trout amandine, with toasted almonds and butter, is a well-known way to serve it.
What can you use instead of trout in a recipe?
Salmon works well when you want a richer, fattier fish; use a similar-sized piece and check it for doneness in the same way. For a milder flavour, try cod, though it is leaner and may cook faster.
Is trout more or less fatty than rainbow trout?
Rainbow trout has more fat: 8.8 g per 100 g, compared with 6.4 g in trout. Rainbow trout also has more vitamin D, at 18.7 µg per 100 g versus 11.9 µg.
Which nutrients stand out in trout?
Trout is high in vitamin D and vitamin B12, and is a source of selenium. A 100 g portion provides 11.9 µg of vitamin D and 17.3 µg of selenium.
Source: Frida (Denmark) 713 · per 100 g · carbohydrate per EU label, fibre excluded
