1 serving (135 grams) contains 366 calories, 23.1 grams of protein, 22.8 grams of fat, and 15.8 grams of carbohydrates.
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Nutrition Information
Calories |
365.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.8 g | 29% | |
| Saturated Fat | 3.7 g | 18% | |
| Polyunsaturated Fat | 8.1 g | ||
| Cholesterol | 68.8 mg | 22% | |
| Sodium | 515.7 mg | 22% | |
| Total Carbohydrates | 15.8 g | 5% | |
| Dietary Fiber | 0.7 g | 2% | |
| Sugars | 0.3 g | ||
| protein | 23.1 g | 46% | |
| Vitamin D | 653.4 mcg | 3267% | |
| Calcium | 45.9 mg | 3% | |
| Iron | 1.5 mg | 8% | |
| Potassium | 419.9 mg | 8% | |
* 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 fish
Trout is a freshwater fish native to cold-water streams, rivers, and lakes in North America, Europe, and parts of Asia. It has become a staple in cuisines around the world, particularly in American, European, and Japanese cooking. Trout is a nutrient-dense source of lean protein and rich in omega-3 fatty acids, which contribute to heart and brain health. It also provides essential vitamins and minerals, such as vitamin D, B vitamins (B12 and niacin), and selenium. A 3-ounce serving of cooked trout offers approximately 20 grams of protein and over 1,000 milligrams of omega-3 fatty acids, making it an excellent choice for those seeking high-quality nutrition. Its mild flavor and tender flesh make it versatile in both grilled and baked dishes.
Health Benefits
- Supports heart health due to high levels of omega-3 fatty acids (DHA and EPA), which reduce inflammation and improve cholesterol levels.
- Boosts immune function with selenium, a mineral that acts as an antioxidant and supports thyroid health.
- Promotes energy metabolism and nervous system health through its high B vitamin content, particularly vitamin B12 and niacin.
Dietary Considerations
Selection and Storage
Store fresh trout in the coldest part of the refrigerator and use within 1-2 days, or freeze for longer shelf life. Thaw frozen trout in the refrigerator overnight before cooking for best results.
Common Questions About Trout fish Nutrition
Is trout high in protein?
Yes, trout is an excellent source of protein. A 3-ounce (85g) cooked serving contains approximately 21 grams of protein, making it a fantastic choice for those looking to meet their protein needs.
Can I eat trout on a keto diet?
Yes, trout is an excellent option for a keto diet. It's naturally low in carbohydrates, with 0 grams of carbs per serving, and rich in healthy fats like omega-3 fatty acids, aligning perfectly with keto dietary requirements.
What are the health benefits of eating trout?
Trout is rich in omega-3 fatty acids, which support heart and brain health. It’s also high in vitamins like B12 and D, as well as minerals such as selenium and phosphorus. Regular consumption may help reduce inflammation and improve cardiovascular health, but be mindful of mercury levels if consuming frequently.
How much trout should I eat per serving?
A standard serving size of trout is about 3 to 4 ounces (85-113g) of cooked fish. For a healthy diet, consuming fish like trout two to three times a week is generally recommended by dietary guidelines.
How does trout compare to salmon nutritionally?
Both trout and salmon are nutrient-rich, but trout typically contains slightly fewer calories and fat per serving, making it a lighter option. A 3-ounce serving of trout has around 120 calories and 5 grams of fat, while salmon has approximately 175 calories and 10 grams of fat. Both are excellent sources of omega-3s and protein.
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.
- USDA FoodData - Trout fish DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
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.
