Know what’s on your plate
Trout
Calories & nutrition facts
mixed species, raw
Nutrition facts
Per 100 g% DV- Calories 148 kcal —
- Protein 21 g 42%
- Carbohydrate 0 g 0%
- Fat 6.6 g 8%
- Saturated fat 1.1 g 6%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 52 mg 2%
- Cholesterol 58 mg 19%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 17 µg 2%
- Vitamin C 0.5 mg 1%
- Vitamin D 3.9 µg 20%
- Vitamin E 0.2 mg 1%
- Vitamin K 0.1 µg 0%
- Thiamin (B1) 0.35 mg 29%
- Riboflavin (B2) 0.33 mg 25%
- Niacin (B3) 4.5 mg 28%
- Pantothenic acid (B5) 1.9 mg 39%
- Vitamin B6 0.2 mg 12%
- Biotin (B7) 4.5 µg 15%
- Folate (B9) 13 µg 3%
- Vitamin B12 7.8 µg 325%
- Choline 65 mg 12%
Minerals
- Calcium 43 mg 3%
- Iron 1.5 mg 8%
- Magnesium 22 mg 5%
- Phosphorus 245 mg 20%
- Potassium 361 mg 8%
- Zinc 0.66 mg 6%
- Copper 0.19 mg 21%
- Manganese 0.85 mg 37%
- Selenium 12.6 µg 23%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 148 | 21 g | 0 g | 6.6 g |
| 1 × fillet | 79 g | 117 | 16 g | 0 g | 5.2 g |
| 1 × oz | 85 g | 126 | 18 g | 0 g | 5.6 g |
| 2 × fillet | 158 g | 234 | 33 g | 0 g | 10 g |
| ½ × fillet | 39.5 g | 58 | 8.2 g | 0 g | 2.6 g |
| 3 × fillet | 237 g | 351 | 49 g | 0 g | 16 g |
| 4 × fillet | 316 g | 468 | 66 g | 0 g | 21 g |
Similar foods
- Rainbow troutraw153 kcal / 100 g
- Smoked trout177 kcal / 100 g
- Ocean troutraw110 kcal / 100 g
- Brook troutraw110 kcal / 100 g
- Salmon troutraw143 kcal / 100 g
- Seatroutmixed species, raw104 kcal / 100 g
- Trucha90 kcal / 100 g
- Fishaverage, raw124 kcal / 100 g
- Sturgeonmixed species, raw105 kcal / 100 g
- Clammixed species, raw86 kcal / 100 g
Questions about Trout
How long should you bake a trout fillet?
Bake it skin-side down at 200°C for about 10–12 minutes, depending on thickness. It is ready when the flesh turns opaque and flakes easily; check a thick piece reaches 63°C in the centre.
How do you get crisp skin on trout?
Pat the skin very dry, season it, then place the fillet skin-side down in a hot lightly oiled pan. Press gently for the first few seconds and cook for 3–4 minutes, until the skin is crisp, before turning briefly to finish the flesh.
Can you eat trout skin?
Yes, trout skin is edible, and pan-frying it until crisp makes it especially enjoyable. Remove any scales first if they are still present.
How should you store fresh trout?
Keep fresh trout covered in the coldest part of the fridge and cook it within a day or two of buying. For longer storage, wrap it well and freeze it; thaw it overnight in the fridge, not on the worktop.
What goes well with trout?
Serve trout with lemon, parsley or dill, and vegetables such as asparagus, peas or new potatoes. A little browned butter with capers is a classic finish for pan-fried fillets.
Can you use trout instead of salmon?
Yes: trout works well in recipes for baked salmon, fishcakes and pâté. Its flavour is usually milder, and thinner trout fillets cook faster, so start checking them earlier.
Is trout the same as salmon?
No. Both belong to the salmon family, but trout is generally smaller and has a milder flavour; the name “salmon trout” is used for some large, salmon-coloured trout, not a cross between the two.
Can you eat trout raw?
Only eat trout raw if it has been handled and prepared specifically for raw consumption; ordinary fresh fish may carry parasites. When in doubt, cook it until the centre reaches 63°C.
Source: USDA FoodData Central 175153 · per 100 g · carbohydrate per EU label, fibre excluded
