Food · Finfish and Shellfish Products
Seatrout nutrition facts
A typical portion of seatrout (3 oz; 85 g, fish, mixed species, cooked, dry heat) has 110 calories and 18g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 104 calories (fish, mixed species, raw) to 133 (fish, mixed species, cooked, dry heat).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Fish, seatrout, mixed species, cooked, dry heat, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 21.5g
- more than 77% of 8,218 USDA reference foods
- Calories per 100 g
- 133
- more than 38% of reference foods
- Sodium per 100 g
- 74mg
- more than 51% of reference foods
3 oz weighs 85 g in USDA's record for Fish, seatrout, mixed species, cooked, dry heat (FDC 174242).
Where the calories come from: 0% carbohydrate, 33% fat and 67% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin B122.9 µg in 3 oz (85 g), 123% of the Daily Value
- Selenium40 µg in 3 oz (85 g), 72% of the Daily Value
- Vitamin B60.4 mg in 3 oz (85 g), 23% of the Daily Value
- Phosphorus273 mg in 3 oz (85 g), 22% of the Daily Value
- Niacin2.5 mg in 3 oz (85 g), 16% of the Daily Value
- Riboflavin0.2 mg in 3 oz (85 g), 14% of the Daily Value
Source: USDA FoodData Central (FDC 174242), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of seatrout USDA describes
Fish, mixed species, cooked, dry… has the most calories per 100 g (133); the fewest: Fish, mixed species, raw (104)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Fish, seatrout, mixed species, cooked, dry heat | 133 | 21.5 g | 4.6 g | 74 mg |
| Fish, seatrout, mixed species, raw | 104 | 16.7 g | 3.6 g | 58 mg |
Every nutrient in this record (65)
The portion is 3 oz (85 g); % DV is for that portion.
Energy, macronutrients and sugars (11)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 18.2 g | 21.5 g | 36% |
| Total lipid (fat) | 3.94 g | 4.63 g | 5% |
| Carbohydrate, by difference | 0 g | 0 g | 0% |
| Ash | 1.38 g | 1.62 g | |
| Energy | 113 kcal | 133 kcal | |
| Water | 61.1 g | 71.9 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 90.1 mg | 106 mg | 30% |
| Fatty acids, total saturated | 1.10 g | 1.29 g | 5% |
| Fatty acids, total monounsaturated | 0.96 g | 1.13 g | |
| Fatty acids, total polyunsaturated | 0.79 g | 0.93 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 18.7 mg | 22.0 mg | 1% |
| Iron, Fe | 0.30 mg | 0.35 mg | 2% |
| Magnesium, Mg | 34.0 mg | 40.0 mg | 8% |
| Phosphorus, P | 273 mg | 321 mg | 22% |
| Potassium, K | 371 mg | 437 mg | 8% |
| Sodium, Na | 62.9 mg | 74.0 mg | 3% |
| Zinc, Zn | 0.49 mg | 0.58 mg | 4% |
| Copper, Cu | 0.032 mg | 0.038 mg | 4% |
| Manganese, Mn | 0.016 mg | 0.019 mg | 1% |
| Selenium, Se | 39.8 µg | 46.8 µg | 72% |
Vitamins (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 29.8 µg | 35.0 µg | |
| Vitamin A, RAE | 29.8 µg | 35.0 µg | 3% |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.059 mg | 0.069 mg | 5% |
| Riboflavin | 0.18 mg | 0.21 mg | 14% |
| Niacin | 2.48 mg | 2.92 mg | 16% |
| Pantothenic acid | 0.74 mg | 0.86 mg | |
| Vitamin B-6 | 0.39 mg | 0.46 mg | 23% |
| Folate, total | 5.10 µg | 6.00 µg | |
| Vitamin B-12 | 2.94 µg | 3.46 µg | 123% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 5.10 µg | 6.00 µg | |
| Folate, DFE | 5.10 µg | 6.00 µg | 1% |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.20 g | 0.24 g | |
| Threonine | 0.80 g | 0.94 g | |
| Isoleucine | 0.84 g | 0.99 g | |
| Leucine | 1.48 g | 1.74 g | |
| Lysine | 1.68 g | 1.97 g | |
| Methionine | 0.54 g | 0.64 g | |
| Cystine | 0.20 g | 0.23 g | |
| Phenylalanine | 0.71 g | 0.84 g | |
| Tyrosine | 0.62 g | 0.72 g | |
| Valine | 0.94 g | 1.11 g | |
| Arginine | 1.09 g | 1.28 g | |
| Histidine | 0.54 g | 0.63 g | |
| Alanine | 1.10 g | 1.30 g | |
| Aspartic acid | 1.87 g | 2.20 g | |
| Glutamic acid | 2.72 g | 3.20 g | |
| Glycine | 0.88 g | 1.03 g | |
| Proline | 0.65 g | 0.76 g | |
| Serine | 0.74 g | 0.88 g |
Fatty acids (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 14:0 | 0.081 g | 0.095 g | |
| SFA 16:0 | 0.70 g | 0.82 g | |
| SFA 18:0 | 0.18 g | 0.21 g | |
| MUFA 18:1 | 0.51 g | 0.60 g | |
| PUFA 18:2 | 0.075 g | 0.088 g | |
| PUFA 18:3 | 0.0043 g | 0.0050 g | |
| PUFA 20:4 | 0.21 g | 0.25 g | |
| PUFA 22:6 n-3 (DHA) | 0.23 g | 0.27 g | |
| MUFA 16:1 | 0.39 g | 0.46 g | |
| PUFA 18:4 | 0.0085 g | 0.010 g | |
| MUFA 20:1 | 0.054 g | 0.064 g | |
| PUFA 20:5 n-3 (EPA) | 0.18 g | 0.21 g | |
| PUFA 22:5 n-3 (DPA) | 0.082 g | 0.097 g |
Source: USDA FoodData Central, FDC 174242: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in seatrout?
110 in 3 oz (85 g) of fish, mixed species, cooked, dry heat; 104 to 133 per 100 g across USDA's descriptions.
How much protein is in seatrout?
18g in 3 oz; 21.5 g per 100 g.
How much sodium is in seatrout?
65mg in 3 oz; 74 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov