Calories in Trout
Trout is a freshwater fish known for its delicate flavor and flaky texture. It is a lean protein source, rich in omega-3 fatty acids, vitamins, and minerals. This fish is a nutritious addition to a balanced diet.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 188 | 24.4g | 0.4g | 9.2g |
| 1 oz boneless (yield after cooking) (23g) | 1 oz boneless (yield after cooking) (23g) | 43 | 5.6g | 0.1g | 2.1g |
| 1 oz boneless (28g) | 1 oz boneless (28g) | 53 | 6.9g | 0.1g | 2.6g |
| 1 serving (85 g) | 1 serving (85 g) | 160 | 20.7g | 0.4g | 7.8g |
| 1 fillet (5-1/4" x 2" x 3/8") (63g) | 1 fillet (5-1/4" x 2" x 3/8") (63g) | 118 | 15.4g | 0.3g | 5.8g |
| 1 small (yield after cooking, bone removed) (82g) | 1 small (yield after cooking, bone removed) (82g) | 154 | 20g | 0.3g | 7.5g |
Health Benefits
Rich in Omega-3 Fatty Acids: Supports heart health and brain function.
Excellent Source of Protein: Essential for muscle repair, growth, and overall body function.
Good Source of Vitamins and Minerals: Provides Vitamin D, B12, phosphorus, and selenium, crucial for bone health, energy, and immunity.
Nutrition Tips
- Opt for baking, grilling, or steaming trout to keep it a lean and healthy meal.
- Pair trout with a side of colorful vegetables or a whole grain for a balanced and fiber-rich meal.
- Season trout with herbs, lemon, and garlic instead of heavy sauces to enhance flavor without adding excess calories.
- Include trout in your diet 1-2 times a week to benefit from its omega-3 fatty acids.
- When buying, look for trout with clear eyes and firm flesh, indicating freshness.
GAYA Tracking Tip
For accurate tracking, photograph your trout fillet or whole fish before adding any heavy sauces or excessive oil, as these can significantly alter the nutritional content. GAYA can help estimate portion sizes of the fish itself.
Frequently Asked Questions
Is trout a good source of protein?+
Yes, trout is an excellent source of lean protein, providing about 20 grams per 100-gram serving. Protein is vital for muscle building, satiety, and various bodily functions.
How does trout compare to salmon nutritionally?+
Trout is similar to salmon in being a good source of omega-3s and protein. Generally, salmon tends to have slightly higher fat content (and thus calories) and often more omega-3s, while trout is typically leaner.
Can I eat trout if I'm watching my calorie intake?+
Absolutely. Trout is relatively low in calories, with 100 grams of raw trout containing around 119 calories. Its high protein content also helps with satiety, making it a great choice for calorie-conscious diets.
Related Foods
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