Know what’s on your plate
Trout
Calories & nutrition facts
mixed species, cooked, dry heat
Nutrition facts
Per 100 g% DV- Calories 190 kcal —
- Protein 27 g 53%
- Carbohydrate 0 g 0%
- Fat 8.5 g 11%
- Saturated fat 1.5 g 7%
- Fibre 0 g 0%
- Sodium 67 mg 3%
- Cholesterol 74 mg 25%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 19 µg 2%
- Vitamin C 0.5 mg 1%
- Thiamin (B1) 0.43 mg 36%
- Riboflavin (B2) 0.42 mg 33%
- Niacin (B3) 5.8 mg 36%
- Pantothenic acid (B5) 2.2 mg 45%
- Vitamin B6 0.23 mg 14%
- Folate (B9) 15 µg 4%
- Vitamin B12 7.5 µg 312%
Minerals
- Calcium 55 mg 4%
- Iron 1.9 mg 11%
- Magnesium 28 mg 7%
- Phosphorus 314 mg 25%
- Potassium 463 mg 10%
- Zinc 0.85 mg 8%
- Copper 0.24 mg 27%
- Manganese 1.1 mg 47%
- Selenium 16.2 µg 29%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 190 | 27 g | 0 g | 8.5 g |
| 1 × fillet | 62 g | 118 | 17 g | 0 g | 5.3 g |
| 1 × oz | 85 g | 162 | 23 g | 0 g | 7.2 g |
| 2 × fillet | 124 g | 236 | 33 g | 0 g | 11 g |
| ½ × fillet | 31 g | 59 | 8.3 g | 0 g | 2.6 g |
| 3 × fillet | 186 g | 353 | 50 g | 0 g | 16 g |
| 4 × fillet | 248 g | 471 | 66 g | 0 g | 21 g |
Similar foods
- Steelhead troutboiled, canned159 kcal / 100 g
- Smoked trout177 kcal / 100 g
- Trout filletfried183 kcal / 100 g
- Farmed rainbow troutcooked, dry heat168 kcal / 100 g
- Wild rainbow troutwild, cooked, dry heat150 kcal / 100 g
- Seatroutmixed species, cooked, dry heat133 kcal / 100 g
- Trucha90 kcal / 100 g
- Mixed species perchcooked, dry heat117 kcal / 100 g
- Sturgeonmixed species, cooked, dry heat135 kcal / 100 g
- Mixed species whitefishcooked, dry heat172 kcal / 100 g
Questions about Trout
How do you cook trout fillets in the oven?
Put the fillets skin-side down on a lined tray, brush with a little oil and bake at 200 °C for about 10–15 minutes, depending on thickness. They’re ready when the flesh is opaque and separates easily into flakes.
How do you pan-fry trout without it sticking?
Pat the skin dry, then place the fillet skin-side down in a lightly oiled, hot frying pan. Cook for 4–5 minutes until the skin is crisp, turn it and cook for another 1–2 minutes; avoid moving it while the skin cooks.
How can you tell if fresh trout is good to buy?
Choose trout with a mild, fresh smell, moist flesh and clear, bright eyes if buying it whole. The flesh should spring back when gently pressed, rather than looking dull or feeling sticky.
How long does trout keep in the fridge?
Keep fresh trout covered in the coldest part of the fridge and cook it within 1–2 days of buying. For longer storage, wrap it well and freeze it; thaw it in the fridge before cooking.
What goes well with trout?
Lemon, dill, parsley, capers and browned butter are classic partners. Serve trout with new potatoes and green vegetables, or flake cooked fillets into a salad or fish pie.
Can you use salmon instead of trout?
Yes: salmon works well in most recipes that call for trout, but its flavour is richer and its flesh is usually thicker, so it may need longer to cook. For a milder, leaner alternative, try brown trout, which has 89 kcal and 3 g fat per 100 g, compared with 190 kcal and 8.5 g in trout.
Can you eat trout raw?
Only eat trout raw if it has been prepared specifically for raw consumption and handled with suitable parasite controls; ordinary fresh trout is not automatically safe to eat uncooked. Otherwise, cook it until the centre reaches 63 °C or the flesh is opaque and flakes easily.
Source: USDA FoodData Central 172004 · per 100 g · carbohydrate per EU label, fibre excluded
