At a glance
- 20.2 g protein and 143 calories per 3 oz (85 g).
- 14.2 g protein per 100 calories: #83 of 536 foods in our USDA list, #31 of 46 in fish & seafood.
- 0 g fiber and 52 mg sodium per serving.
What is trout like to eat?
Rainbow trout is a mild freshwater fish with tender, delicate flakes. Fillets cook quickly in a pan or oven and pair well with lemon, herbs and almonds.
How can you eat more trout?
Try this
Pan-fry fillets with lemon and capersBake with almonds and herbsFlake into a salad with potatoes and greensServe over rice with steamed vegetablesIs trout good on a GLP-1?
Trout is soft and flaky, so a small fillet with a mild side can be an easy, light meal. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does trout compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Trout | 3 oz | 20.2 g | 143 | 14.2 g |
| Salmon | 3 oz | 18.8 g | 175 | 10.7 g |
| Cod | 3 oz | 19.4 g | 89 | 21.7 g |
| Sardines | 3 oz | 20.9 g | 177 | 11.8 g |
Close to trout per calorie: ham (14.4 g), ground bison (14.2 g), chicken thigh (13.9 g), lean ground beef (13.8 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Farmed rainbow trout is widely available and often affordable; fillets with skin on hold together better in the pan.
What's the full nutrition for trout?
| Nutrient | Per 3 oz (85 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 143 | 168 | |
| Protein | 20.2 g | 23.8 g | 40% |
| Fat | 6.3 g | 7.4 g | |
| Saturated fat | 1.4 g | 1.7 g | 7% |
| Carbohydrate | 0 g | 0 g | |
| Fiber | 0 g | 0 g | 0% |
| Sugar | 0 g | 0 g | |
| Sodium | 52 mg | 61 mg | 2% |
| Calcium | 26 mg | 30 mg | 2% |
| Iron | 0.3 mg | 0.36 mg | 2% |
| Vitamin B12 | 3.5 mcg | 4.11 mcg | 146% |
| Vitamin D | 16.2 mcg | 19 mcg | 81% |
USDA FoodData Central, SR Legacy: "Fish, trout, rainbow, farmed, cooked, dry heat". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
