Calories in Trout: Nutrition Facts & Serving Sizes
Per 1 fillet (79g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A 3 oz serving of trout (85g) contains about 126 calories with 17.7g of protein and 5.6g of fat. Per 100g, trout provides 148 calories, 20.8g of protein, 6.6g of fat, and zero carbs. Trout is a freshwater fatty fish with a nutrition profile that rivals salmon at a typically lower price point. The standout micronutrients are vitamin B12 at 7.8mcg per 100g (325% daily value) and vitamin D at 3.9mcg per 100g. Trout also delivers 12.6mcg of selenium and 245mg of phosphorus per 100g. The fat is primarily monounsaturated (3.3g per 100g) with polyunsaturated fats providing omega-3 fatty acids. For anyone looking to diversify fish intake beyond salmon and tuna, trout is an outstanding choice: high protein, rich in vitamin B12 and D, and more affordable than many seafood options. It is also one of the more sustainable fish choices available.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 3 oz (85g) | 125.8 | 17.7g | 0g | 5.6g | 0g |
| 1 fillet (79g) | 116.9 | 16.4g | 0g | 5.2g | 0g |
| 100g | 148 | 20.8g | 0g | 6.6g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 148 | 7% |
| Protein | 20.8g | 42% |
| Total Fat | 6.6g | 8% |
| Saturated Fat | 1.1g | 6% |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 52mg | 2% |
| Cholesterol | 58mg | 19% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 1.1g | 0% |
| Cholesterol | 58mg | 19% |
| Calcium | 43mg | 3% |
| Iron | 1.5mg | 8% |
| Potassium | 361mg | 8% |
| Vitamin A | 17mcg | 2% |
| Vitamin C | 0.5mg | 1% |
| Vitamin D | 3.9mcg | 20% |
| Vitamin B6 | 0.2mg | 12% |
| Vitamin B12 | 7.8mcg | 325% |
| Magnesium | 22mg | 5% |
| Phosphorus | 245mg | 20% |
| Zinc | 0.7mg | 6% |
| Selenium | 12.6mcg | 23% |
| Folate | 13mcg | 3% |
| Thiamin (B1) | 0.4mg | 33% |
| Riboflavin (B2) | 0.3mg | 23% |
| Niacin (B3) | 4.5mg | 28% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Trout
Trout is one of the most nutritionally impressive fish available. The 7.8mcg of vitamin B12 per 100g is exceptional, covering over three times the daily recommended intake in a single 100g serving. Vitamin B12 is essential for nerve function, DNA synthesis, and red blood cell production. It is found almost exclusively in animal foods, making trout an outstanding source for anyone eating a mostly whole-food diet.
The 3.9mcg of vitamin D per 100g is another major benefit. Vitamin D deficiency is widespread, particularly among those who spend a lot of time indoors or live in northern climates. Vitamin D supports bone density, immune function, and plays a role in testosterone production. A 3 oz serving of trout provides about 32% of the daily recommended intake of vitamin D.
Trout contains omega-3 fatty acids from its polyunsaturated fat content (1.5g per 100g). Omega-3s reduce inflammation, support cardiovascular health, and may improve recovery from intense training by reducing exercise-induced muscle soreness.
At 245mg of phosphorus per 100g (35% daily value), trout supports bone health and energy metabolism. Phosphorus plays a role in ATP synthesis, the energy currency your muscles use during training.
Practically, trout is easy to prepare. A pan-seared rainbow trout fillet with lemon and garlic is ready in under 10 minutes. Trout also bakes well at 375 to 400 degrees for 15 to 20 minutes. It is mild in flavor compared to other fatty fish, making it accessible even for people who are just getting into eating fish.
Dietary Considerations
Trout is naturally gluten-free and dairy-free, but not suitable for vegetarian or vegan diets. It is keto-friendly with zero carbs and moderate fat content. Trout is paleo and Whole30 compliant. For weight loss, trout is a strong choice at 148 calories per 100g with 20.8g of protein. The protein and fat combination keeps you full for hours. The sodium content is low at 52mg per 100g, making it one of the lower-sodium fish options. Rainbow trout farmed in the US is frequently listed on sustainability guides as a top choice due to responsible aquaculture practices.
Daily Intake (100g)
100g of trout provides 7% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in trout?
A 3 oz (85g) serving of trout has about 126 calories. A single fillet (79g) has about 117 calories. Per 100g, trout contains 148 calories. It is a moderate-calorie fish with excellent protein density.
Is trout good for weight loss?
Yes, trout is excellent for weight loss. At 148 calories per 100g with 20.8g of protein and zero carbs, it has one of the best protein-to-calorie ratios of any food. The protein keeps you full, and the healthy fat content supports satiety without adding excessive calories.
How much protein in trout?
Trout has 20.8g of protein per 100g. A 3 oz serving (85g) provides 17.7g of protein, and a single fillet (79g) has about 16.4g. Trout is comparable to salmon in protein content and is a high-quality complete protein with all essential amino acids.
Is trout as healthy as salmon?
Trout and salmon are both excellent fatty fish with similar nutritional profiles. Trout has 148 calories per 100g compared to salmon at 153. Both are rich in protein and omega-3 fatty acids. Trout has significantly more vitamin B12 (7.8mcg vs 0.4mcg per 100g for canned salmon in USDA data) and is often more affordable. Either is an outstanding choice for nutrition.
Does trout have omega-3 fatty acids?
Yes, trout contains omega-3 fatty acids from its polyunsaturated fat content (1.5g per 100g). These include EPA and DHA, the most bioavailable forms of omega-3 that support heart health, reduce inflammation, and may help with recovery from training. Wild-caught trout tends to have slightly more omega-3s than farmed.
How should I cook trout?
Trout is one of the easiest fish to cook. Pan-sear it skin-side down in a hot skillet with butter or olive oil for 3 to 4 minutes, flip, and cook for 2 more minutes. You can also bake it at 400 degrees for 12 to 15 minutes. Season simply with salt, pepper, lemon, and garlic. The mild flavor makes it more approachable than stronger-tasting fish like mackerel or sardines.
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