Calories in Trout: Per 100 g, Per Serving & Nutrition Facts
How many calories in trout: per 100 g and per serving
Figures are for: Rainbow trout, raw
| Nutrient | Per 100 g | Serving: 150 g |
|---|---|---|
| Calories | 141 kcal | 212 kcal |
| Energy (kilojoules) | 590 kJ | 885 kJ |
| Protein | 20 g | 30 g |
| Fat | 6.2 g | 9.3 g |
| incl. saturated | 1.4 g | 2.1 g |
| Total carbohydrates | 0 g | 0 g |
| incl. sugars | 0 g | 0 g |
| incl. fiber | 0 g | 0 g |
| Salt | 0.1 g | 0.2 g |
*Where the numbers come from
Values per 100 g come from a single record of an open food composition table: USDA FoodData Central, FDC ID 173717, “Fish, trout, rainbow, farmed, raw” — the measured composition of this exact food, raw, as you weigh it before cooking, not an average across tables. Rounded. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label; salt is sodium × 2.5. Table licenses are on the data sources page.
141 kcal (590 kJ) per 100 g · P/F/C 20/6.2/0 g
Serving (150 g) — 212 kcal (885 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: low fiber: low
Is trout healthy?
Yes. On its nutrient profile, trout is a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Protein: 30 g per serving — 54% of the 56 g daily reference for a 70 kg (154 lb) adult.
- All green on the traffic light: 0 g sugar, 0.1 g salt and 1.4 g saturated fat per 100 g.
A typical serving is 150 g: 212 kcal, 30 g protein, 9.3 g fat and 0 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Rainbow trout is an oily fish of the salmon family, rich in protein and the omega-3s EPA and DHA. The figures are for raw farmed fillet, weighed before cooking.
protein 59%fat 41%carbs 0%
Vitamins and minerals in trout
Per 100 g, the standouts are vitamin B12 — 4.3 mcg, 179% of the Daily Value; vitamin D — 16 mcg, 80% of the Daily Value (#2 of 17 in our fish & seafood section); selenium — 24 mcg, 43% of the Daily Value.
| Nutrient | Per 100 g | Serving: 150 g | % DV |
|---|---|---|---|
| Vitamin A | 84 mcg | 126 mcg | 14% |
| Vitamin C | 2.9 mg | 4.4 mg | 5% |
| Vitamin D | 16 mcg | 24 mcg | 119% |
| Vitamin E | 2.3 mg | 3.5 mg | 23% |
| Thiamin (B1) | 0.12 mg | 0.18 mg | 15% |
| Riboflavin (B2) | 0.09 mg | 0.14 mg | 10% |
| Niacin (B3) | 5.6 mg | 8.4 mg | 52% |
| Vitamin B6 | 0.34 mg | 0.51 mg | 30% |
| Folate (B9) | 11 mcg | 17 mcg | 4% |
| Vitamin B12 | 4.3 mcg | 6.5 mcg | 269% |
| Potassium | 377 mg | 566 mg | 12% |
| Magnesium | 25 mg | 38 mg | 9% |
| Phosphorus | 226 mg | 339 mg | 27% |
| Zinc | 0.45 mg | 0.68 mg | 6% |
| Copper | 0.05 mg | 0.07 mg | 8% |
| Selenium | 24 mcg | 35 mcg | 64% |
| Cholesterol | 59 mg | 89 mg | 30% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Fish, trout, rainbow, farmed, raw” (FDC ID 173717, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Trout calories by weight, 50–300 g
150 g of trout has 212 calories and 200 g has 282. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 50 g | 71 | 10 / 3.1 / 0 |
| 100 g | 141 | 20 / 6.2 / 0 |
| 150 g — typical serving | 212 | 30 / 9.3 / 0 |
| 200 g | 282 | 40 / 12 / 0 |
| 250 g | 353 | 50 / 16 / 0 |
| 300 g | 423 | 60 / 19 / 0 |
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
Trout: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Rainbow trout, raw | 141 | 20 / 6.2 / 0 |
| Grilled trout with lemon | 163 | 20 / 8.7 / 0.4 |
| Trout, baked | 168 | 21 / 9 / 0 |
| Lightly salted trout | 186 | 21 / 11 / 0 |
How much movement is one serving?
A 150 g serving is 212 kcal — roughly 69 min of easy walking or 27 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Trout: swaps and alternatives
No need to swap: trout already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 0 g (red is over 22.5 g), saturated fat 1.4 g (over 5 g) and salt 0.1 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
What to pair trout with
A serving of trout has no fiber (the WHO suggests at least 25 g a day); that's easy to make up on the same plate:
- Broccoli, 150 g — +4.9 g fiber, 53 kcal.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 150 g, a typical serving of trout.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Trout | A | 212 | 30 | 0 |
| Barramundi | A | 186 | 35 | 0 |
| Canned Tuna | A | 174 | 38 | 0 |
| Cod | A | 158 | 35 | 0 |
Trout vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Mussels | 86 | 12 / 2.2 / 3.7 |
| Shrimp | 95 | 20 / 1.2 / 0.2 |
| Imitation Crab (Surimi) | 99 | 15 / 0.9 / 6.9 |
| Smoked Salmon | 117 | 18 / 4.3 / 0 |
| Tilapia | 128 | 26 / 2.7 / 0 |
| Trout | 141 | 20 / 6.2 / 0 |
| Otah | 145 | 11 / 8.7 / 6 |
FAQ
How many calories are in 100 g of trout?
100 g of trout has 141 calories, with 20 g protein, 6.2 g fat and 0 g carbohydrates.
How many calories are in a serving of trout?
A 150 g serving has 212 calories: 30 g protein, 9.3 g fat and 0 g carbs.
What are the macros of trout?
Per 100 g: 20 g protein, 0 g carbs and 6.2 g fat. By calories that's about 59% protein, 0% carbs and 41% fat.
How long do you have to walk to burn a serving of trout?
About 69 min of easy walking or 27 min of cycling for a 70 kg (154 lb) person — that's the 212 calories in a 150 g serving.
What vitamins and minerals are in trout?
Per 100 g, trout is richest in vitamin B12 (4.3 mcg, 179% DV), vitamin D (16 mcg, 80% DV), selenium (24 mcg, 43% DV) — from USDA FoodData Central record 173717.
How much fiber is in trout?
None: dietary fiber comes from plant foods and mushrooms — vegetables, fruit, grains, beans and nuts.
How do the calories in trout change with the type and cooking method?
Per 100 g it ranges from 141 kcal (rainbow trout, raw) to 186 kcal (lightly salted trout).