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Food · Finfish and Shellfish Products

Trout nutrition facts

A typical portion of trout (1 small/regular fillet; 90 g, grilled) has 180 calories and 23g of protein (USDA FoodData Central). USDA lists 13 descriptions of it: per 100 g they range from 110 calories (fish, brook, raw, New York State) to 271 (fish, NFS).

Nutrition Facts

Serving size1 small/regular fillet (90g)
Amount per serving
Calories180
% Daily Value*
Total Fat 9g12%
Saturated Fat 2g11%
Trans Fat not declared
Cholesterol 70mg23%
Sodium 250mg11%
Total Carbohydrate 0g0%
Dietary Fiber 0g0%
Total Sugars 0g
Includes Added Sugars not declared
Protein 23g46%
Vitamin D 18mcg91%
Calcium 30mg2%
Iron 0.4mg2%
Potassium 430mg9%

* 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, trout, grilled, scaled to the portion. Check the USDA record.

Protein per 100 g
25.3g
more than 86% of 8,218 USDA reference foods
Calories per 100 g
199
more than 54% of reference foods
Sodium per 100 g
273mg
more than 71% of reference foods

1 small/regular fillet weighs 90 g in USDA's record for Fish, trout, grilled (FDC 2706304).

Where the calories come from: 0% carbohydrate, 47% fat and 53% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Vitamin B124.4 µg in 1 small/regular fillet (90 g), 184% of the Daily Value
  • Selenium27 µg in 1 small/regular fillet (90 g), 49% of the Daily Value
  • Niacin6.4 mg in 1 small/regular fillet (90 g), 40% of the Daily Value
  • Vitamin B60.4 mg in 1 small/regular fillet (90 g), 21% of the Daily Value
  • Phosphorus258 mg in 1 small/regular fillet (90 g), 21% of the Daily Value
  • Vitamin E3.0 mg in 1 small/regular fillet (90 g), 20% of the Daily Value
  • Choline74 mg in 1 small/regular fillet (90 g), 14% of the Daily Value
  • Vitamin A91 µg RAE in 1 small/regular fillet (90 g), 10% of the Daily Value

Source: USDA FoodData Central (FDC 2706304), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of trout USDA describes

Not further specified has the most calories per 100 g (271); the fewest: Brook, New York State (110)

Calories per 100 g by USDA description of troutGrilled199Mixed species, cooked, dry heat190Steamed178Baked or broiled216Farmed, cooked, dry heat168Wild, cooked, dry heat150Baked or broiled, coated228Brook, New York State110Calories per 100 g by USDA description of troutGrilled199Mixed species, cooked, dry heat190Steamed178Baked or broiled216Farmed, cooked, dry heat168Wild, cooked, dry heat150Baked or broiled, coated228Brook, New York State110Calories per 100 g by USDA description of troutGrilled199Mixed species, cooked, dry heat190Steamed178Baked or broiled216Farmed, cooked, dry heat168Wild, cooked, dry heat150Baked or broiled, coated228Brook, New York State110Calories per 100 g by USDA description of troutGrilled199Mixed species, cooked, dry heat190Steamed178Baked or broiled216Farmed, cooked, dry heat168Wild, cooked, dry heat150Baked or broiled, coated228Brook, New York State110Calories per 100 g by USDA description of troutGrilled199Mixed species, cooked, dry heat190Steamed178Baked or broiled216Farmed, cooked, dry heat168Wild, cooked, dry heat150Baked or broiled, coated228Brook, New York State110Calories per 100 g by USDA description of troutGrilled199Mixed species, cooked, dry heat190Steamed178Baked or broiled216Farmed, cooked, dry heat168Wild, cooked, dry heat150Baked or broiled, coated228Brook, New York State110Calories per 100 g by USDA description of troutGrilled199Mixed species, cooked, dry heat190Steamed178Baked or broiled216Farmed, cooked, dry heat168Wild, cooked, dry heat150Baked or broiled, coated228Brook, New York State110Calories per 100 g by USDA description of troutGrilled199Mixed species, cooked, dry heat190Steamed178Baked or broiled216Farmed, cooked, dry heat168Wild, cooked, dry heat150Baked or broiled, coated228Brook, New York State110Calories per 100 g by USDA description of troutGrilled199Mixed species, cooked, dry heat190Steamed178Baked or broiled216Farmed, cooked, dry heat168Wild, cooked, dry heat150Baked or broiled, coated228Brook, New York State110
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 13 USDA descriptions of trout, per 100 g
USDA descriptionCaloriesProteinFatSodium
Fish, trout, grilled19925.3 g10.1 g273 mg
Fish, trout, mixed species, cooked, dry heat19026.6 g8.5 g67 mg
Fish, trout, steamed17825.2 g7.8 g162 mg
Fish, trout, baked or broiled21624.8 g12.2 g279 mg
Fish, trout, rainbow, farmed, cooked, dry heat16823.8 g7.4 g61 mg
Fish, trout, rainbow, wild, cooked, dry heat15022.9 g5.8 g56 mg
Fish, trout, baked or broiled, coated22822.2 g11.3 g317 mg
Fish, trout, brook, raw, New York State11021.2 g2.7 g45 mg
Fish, trout, mixed species, raw14820.8 g6.6 g52 mg
Fish, trout, rainbow, wild, raw11920.5 g3.5 g31 mg
Fish, trout, rainbow, farmed, raw14119.9 g6.2 g51 mg
Fish, trout, NFSSame values: Fish, trout, fried27117.1 g16.9 g382 mg

Every nutrient in this record (65)

The portion is 1 small/regular fillet (90 g); % DV is for that portion.

Energy, macronutrients and sugars (12)
NutrientPer portionPer 100 g% DV
Protein22.8 g25.3 g46%
Total lipid (fat)9.09 g10.1 g12%
Carbohydrate, by difference0 g0 g0%
Energy179 kcal199 kcal
Alcohol, ethyl0 g0 g
Water57.6 g64.0 g
Total Sugars0 g0 g
Fiber, total dietary0 g0 g0%
Cholesterol69.3 mg77.0 mg23%
Fatty acids, total saturated2.11 g2.35 g11%
Fatty acids, total monounsaturated2.98 g3.31 g
Fatty acids, total polyunsaturated2.30 g2.56 g
Minerals (9)
NutrientPer portionPer 100 g% DV
Calcium, Ca28.8 mg32.0 mg2%
Iron, Fe0.36 mg0.40 mg2%
Magnesium, Mg28.8 mg32.0 mg7%
Phosphorus, P258 mg287 mg21%
Potassium, K430 mg478 mg9%
Sodium, Na246 mg273 mg11%
Zinc, Zn0.51 mg0.57 mg5%
Copper, Cu0.052 mg0.058 mg6%
Selenium, Se26.9 µg29.9 µg49%
Vitamins (23)
NutrientPer portionPer 100 g% DV
Retinol90.0 µg100 µg
Vitamin A, RAE90.9 µg101 µg10%
Carotene, beta3.60 µg4.00 µg
Carotene, alpha0 µg0 µg
Vitamin E (alpha-tocopherol)2.98 mg3.31 mg20%
Vitamin D (D2 + D3)18.2 µg20.2 µg91%
Cryptoxanthin, beta0 µg0 µg
Lycopene0 µg0 µg
Lutein + zeaxanthin0 µg0 µg
Vitamin C, total ascorbic acid2.61 mg2.90 mg3%
Thiamin0.12 mg0.13 mg10%
Riboflavin0.098 mg0.11 mg8%
Niacin6.35 mg7.06 mg40%
Vitamin B-60.36 mg0.40 mg21%
Folate, total11.7 µg13.0 µg
Vitamin B-124.42 µg4.91 µg184%
Choline, total74.3 mg82.6 mg14%
Vitamin K (phylloquinone)1.80 µg2.00 µg2%
Folic acid0 µg0 µg
Folate, food11.7 µg13.0 µg
Folate, DFE11.7 µg13.0 µg3%
Vitamin E, added0 mg0 mg
Vitamin B-12, added0 µg0 µg
Fatty acids (19)
NutrientPer portionPer 100 g% DV
SFA 4:00.014 g0.016 g
SFA 6:00.0099 g0.011 g
SFA 8:00.0063 g0.0070 g
SFA 10:00.013 g0.015 g
SFA 12:00.021 g0.023 g
SFA 14:00.26 g0.29 g
SFA 16:01.35 g1.50 g
SFA 18:00.37 g0.41 g
MUFA 18:12.26 g2.52 g
PUFA 18:21.08 g1.20 g
PUFA 18:30.14 g0.16 g
PUFA 20:40.050 g0.055 g
PUFA 22:6 n-3 (DHA)0.59 g0.65 g
MUFA 16:10.40 g0.44 g
PUFA 18:40.00090 g0.0010 g
MUFA 20:10.26 g0.29 g
PUFA 20:5 n-3 (EPA)0.25 g0.28 g
MUFA 22:10.021 g0.023 g
PUFA 22:5 n-3 (DPA)0.10 g0.12 g

Source: USDA FoodData Central, FDC 2706304: 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 trout?

180 in 1 small/regular fillet (90 g) of grilled; 110 to 271 per 100 g across USDA's descriptions.

How much protein is in trout?

23g in 1 small/regular fillet; 25.3 g per 100 g.

How much sodium is in trout?

250mg in 1 small/regular fillet; 273 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