Seafood
Trout nutrition facts
A 1 undetermined fillet (71 g) serving of trout provides 119 calories, 17 g protein, 0 g carbohydrate, and 5 g fat — about 59% of its calories from protein, 0% from carbohydrate, and 41% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
| Nutrient | Per 1 undetermined fillet (71 g) | Per 100 g |
|---|---|---|
| Calories | 119 | 168 |
| Protein | 17 g | 24 g |
| Total carbohydrate | 0 g | 0 g |
| Total fat | 5 g | 7 g |
Vitamins & minerals
Per serving (71 g)
- Vitamin C
- 2.06 mg
- Vitamin A (RAE)
- 71.0 mcg
- Vitamin E
- 1.98 mg
- Vitamin K
- 0.07 mcg
- Thiamin (B1)
- 0.10 mg
- Riboflavin (B2)
- 0.08 mg
- Niacin (B3)
- 4.72 mg
- Vitamin B6
- 0.27 mg
- Folate (DFE)
- 8.52 mcg
- Vitamin B12
- 2.92 mcg
- Magnesium
- 21.3 mg
- Phosphorus
- 192 mg
- Zinc
- 0.38 mg
- Copper
- 0.04 mg
- Manganese
- 0.01 mg
- Selenium
- 20.0 mcg
Photo by Marcelo Verfe on Pexels
Selecting, storing & prepping trout
- Selecting
- Whole trout should have clear, bright eyes and firm flesh that springs back when pressed; cloudy eyes, a strong fishy odor, or dull skin are signs it's past its prime.
- Storing
- Fresh trout keeps 1-2 days refrigerated on ice or in the coldest part of the fridge, and up to 3 months frozen if wrapped tightly.
- Prepping
- Patting trout completely dry with paper towels before pan-searing helps the skin crisp up rather than steam.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
Nutrition highlights
Per 1 undetermined fillet (71 g), trout is an excellent source of Vitamin B12, Vitamin D, Selenium, Protein, and Niacin and a good source of Vitamin B6, Phosphorus, and Vitamin E.
% of the FDA Daily Value per 1 undetermined fillet (71 g) serving.
Key metrics
Nutrient density
Per 100 kcal, trout delivers about 12% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More protein than 90% of foods
- More vitamin A than 88% of foods · 100% of seafood
- More potassium than 86% of foods · 86% of seafood
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest seafood to trout by nutrition (per 100 g), and how each differs.
Protein quality
As an animal-source protein, trout is a complete protein — it supplies all nine essential amino acids on its own, so it doesn’t need to be paired with another protein source.
Questions
- How many calories are in trout?
- A 1 undetermined fillet (71 g) serving of trout has about 119 calories. Per 100 g, it has 168 calories — a moderate calorie density.
- How much protein is in trout?
- Trout provides about 17 g of protein per 1 undetermined fillet (71 g) serving, which is 34% of the Daily Value — an excellent source.
- What are the macros in trout?
- Per serving, trout has roughly 17 g protein, 0 g carbohydrate, and 5 g fat. By calories, that is 59% protein, 0% carbohydrate, and 41% fat.
- Is trout high in protein?
- Trout has a protein density of about 14.2 g per 100 kcal, and 59% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in trout?
- Per 1 undetermined fillet (71 g), trout is a notable source of Vitamin B12, Vitamin D, Selenium, Niacin, Vitamin B6, and Phosphorus. The label above lists the full micronutrient profile with % Daily Values.
- What is the nutritional value of trout?
- Per 1 undetermined fillet (71 g), trout has 119 calories, 17 g protein, 0 g carbohydrate, and 5 g fat, plus notable amounts of Vitamin B12, Vitamin D, Selenium, Niacin, Vitamin B6, and Phosphorus. See the full nutrition facts label above for every vitamin and mineral.
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References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 173718 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Trout Nutrition Facts.” https://nutrifactshub.com/foods/trout