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Calories in Trout

Q: How many calories in trout?

Trout has 190 calories per 100g. A fillet (125g): 238 kcal and 27g protein.

Updated July 2026 · Reviewed by CaloriesCalc Team · Source: USDA FoodData Central

190

kcal

per 100g

21.5

Protein

11.4

Fat

0.0

Carbs

Fiber

238

kcal per fillet (125g)

190

kcal per 100g

kcal per oz (28g)

Trout nutrition facts and calories per 100g

💊Vitamin B12 — 215% Daily Value

☀️Vitamin D — 83% Daily Value

⚡Highest potassium of any fish — 481mg

🐟Omega-3 — 0.7g EPA+DHA/100g

🔬Selenium — 74% Daily Value

😌Very low mercury

🐟 Calculate Calories for Any Trout Weight

Weight100g

Nutrition Facts

Per 100g (cooked trout)

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Trout contains 190 calories per 100g with 21.5g protein and 11.4g fat. It provides 215% of daily B12 and 83% of vitamin D per 100g. With 0.7g of omega-3 per 100g and very low mercury, trout is an excellent freshwater fish for regular consumption. Highest potassium of any common fish (481mg/100g).

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Vitamin B12	5.16µg	215%
Vitamin D	8.3µg	83%
Selenium	40.3µg	73%
Phosphorus	279mg	22%
Potassium	481mg	10%
Niacin (B3)	6.1mg	38%
Magnesium	31mg	7%
Vitamin B6	0.36mg	21%
Iron	0.48mg	3%
Zinc	0.96mg	9%

Calories in Trout by Weight

Weight	Calories	Protein	Fat	Carbs

Macronutrient Breakdown — per 100g

Protein21.5g · 45% of calories

Fat11.4g · 54% of calories

Carbohydrates0.0g · 0% of calories

Rainbow trout most commonly available. Freshwater fish with lower omega-3 than marine fatty fish but still significant (0.7g EPA+DHA/100g). Very low mercury. Mild flavour and widely appealing.

Micronutrient Highlights

💊

Vitamin B12

5.16µg

215% DV

More than 2× daily requirement per 100g

⚡

Potassium

481mg

10% DV

Highest of any common fish

☀️

Vitamin D

8.3µg

83% DV

Excellent food source of vitamin D

🔬

Selenium

40.3µg

73% DV

Antioxidant and thyroid

🐟

Omega-3 (EPA+DHA)

0.7g

—

Meaningful freshwater fish omega-3

💪

Phosphorus

279mg

22% DV

Bone health and energy

Trout Health Benefits

Vitamin B12 — 215% of Daily Value

Trout provides 5.16µg of B12 per 100g — 215% of the daily requirement and one of the highest concentrations of any food. A single fillet provides more than twice the daily B12 need. B12 is found almost exclusively in animal foods and is essential for neurological function, DNA synthesis, and preventing megaloblastic anaemia.

Highest Potassium of Any Common Fish

Trout provides 481mg of potassium per 100g — more than any other commonly consumed fish, and comparable to bananas (358mg). A fillet (125g) provides 601mg of potassium — 13% of the daily value. High potassium diets are consistently associated with lower blood pressure and reduced cardiovascular disease risk.

Vitamin D — 83% of Daily Value

A 100g serving provides 8.3µg of vitamin D — 83% of the daily requirement. Vitamin D deficiency is one of the most common nutritional deficiencies globally. Trout is one of the few reliable food sources of vitamin D, alongside salmon and mackerel. Regular consumption effectively supports vitamin D status in regions with limited sun exposure.

Mild Flavour and Dietary Compliance

Trout's milder, less 'fishy' flavour compared to salmon, sardines, or mackerel makes it more palatable to people who struggle with stronger-tasting fish. Improved palatability increases dietary compliance and frequency of consumption. For people trying to eat more fish for health benefits but disliking stronger varieties, trout is an excellent gateway fish.

Trout vs Other Fish — Calorie Comparison

Is Trout Suitable for Your Diet?

✅

Weight loss

Good — lean and nutritious

✅

Keto

Yes — zero carbs

✅

Paleo

Yes

✅

Gluten-free

Yes

✅

Diabetic

Yes — zero carbs

✅

Pregnancy

Yes — very low mercury

❌

Vegan

❌

Vegetarian

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Frequently Asked Questions

How many calories in trout?

Trout has 190 calories per 100g. A fillet (125g): 238 kcal and 27g protein.

Is trout as healthy as salmon?

Trout and salmon are similar in many nutrients. Trout has more B12 (215% vs 83% DV) and potassium. Salmon has more omega-3 (2.2g vs 0.7g). Both are excellent choices.

Is trout high in omega-3?

Moderate — trout provides 0.7g of EPA+DHA per 100g. Less than salmon (2.2g) or mackerel (2.6g) but still meaningful and far more than white fish.

Is trout low in mercury?

Yes — trout (particularly farmed rainbow trout) is classified as 'best choice' for mercury safety by the FDA/EPA. Safe for 2-3 servings/week including during pregnancy.

Is trout keto?

Yes — zero carbs, good protein and fat profile. Excellent keto fish.

How does trout taste compared to salmon?

Trout has a milder, more delicate flavour than salmon. The texture is similar but lighter. Those who find salmon too 'fishy' often prefer trout. Nutritionally they are close.

Sources

Nutrition values from USDA FoodData Central. Not medical advice.