1 serving (100 grams) contains 148 calories, 21.0 grams of protein, 6.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
352.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.3 g | 18% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 166.7 mg | 55% | |
| Sodium | 140.5 mg | 6% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 50 g | 100% | |
| Vitamin D | 1511.9 mcg | 7559% | |
| Calcium | 47.6 mg | 3% | |
| Iron | 1.7 mg | 9% | |
| Potassium | 859.5 mg | 18% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Trout fillet
Trout fillet is a nutrient-rich freshwater fish commonly found in North America, Europe, and parts of Asia. It is a staple in cuisines that prioritize lean protein sources, such as Mediterranean and Nordic diets. With a mild flavor, it can be grilled, baked, or pan-fried, catering to a variety of cooking methods. Nutritionally, trout is an excellent source of high-quality protein, omega-3 fatty acids, and essential micronutrients like Vitamin D, B vitamins, and selenium. A typical 3-ounce (85g) serving of rainbow trout provides approximately 20 grams of protein, 5 grams of healthy fats, and is low in carbohydrates, making it a versatile and balanced food for many diets.
Health Benefits
- Supports heart health due to omega-3 fatty acids (EPA and DHA), which help reduce inflammation and lower triglyceride levels.
- Promotes bone health and immune function with high Vitamin D content (approximately 645 IU per 85g serving, covering 81% of the daily recommended intake).
- Enhances cognitive function and energy production with a range of B vitamins, particularly B12, which helps maintain healthy nerve and blood cells.
- Boosts antioxidant defenses with selenium, providing around 15.2 mcg per serving (27% of the daily recommended intake).
Dietary Considerations
Selection and Storage
Store fresh trout fillets in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, freeze the fillets in airtight, moisture-proof packaging for up to 3 months.
Common Questions About Trout fillet Nutrition
Is trout fillet high in protein?
Yes, trout fillet is an excellent source of protein. A 3-ounce serving of cooked trout provides about 21 grams of protein, making it a great option for those looking to increase their protein intake.
Can I eat trout fillet on a keto diet?
Yes, trout fillet is a great choice for a keto diet. It is high in healthy fats, with about 5-7 grams per 3-ounce serving, very low in carbohydrates, and packed with essential nutrients like omega-3 fatty acids, making it keto-friendly.
What are the health benefits of eating trout fillet?
Trout fillet is rich in omega-3 fatty acids, which support heart health, reduce inflammation, and boost brain function. It is also an excellent source of B vitamins (especially B12), selenium, and vitamin D. Additionally, its high protein content aids in muscle repair and maintenance.
What is the recommended serving size for trout fillet?
The recommended serving size for trout fillet is 3-4 ounces of cooked fish per person. This portion provides a balanced amount of protein, healthy fats, and essential nutrients to meet dietary needs without overeating.
How does trout fillet compare to salmon fillet?
Trout fillet is similar to salmon in taste and texture but generally has a milder flavor. While both are high in omega-3s and protein, trout tends to have fewer calories (around 140 per 3 ounces compared to salmon's 200) and slightly less fat. Both are excellent choices depending on personal preferences.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
