How Many Calories in Trout? Nutrition Facts & Macros

A standard trout fillet (115g) contains about 170 calories. Per 100g, raw trout has 148 calories. A half fillet (60g) has about 89 calories, and a small 85g (3 oz) portion has 126 calories. A whole small trout (200g) provides about 296 calories. Trout is leaner than salmon (142 kcal per 100g for Atlantic) and sardines (208 kcal) but higher in calories than cod (82 kcal) or shrimp (85 kcal).

Trout and salmon are nutritionally very similar. Per 100g, trout has 148 kcal vs salmon's 142 kcal, with nearly identical protein (20.77g vs 19.84g). Trout has slightly more fat (6.61g vs 6.34g). The key differences: trout has significantly more vitamin B12 (7.79 mcg vs 3.18 mcg) and more iron (1.5 mg vs 0.25 mg). Salmon tends to have more omega-3 (EPA+DHA), though trout is still an excellent source. Both are zero-carb, keto-friendly fish. Trout is often more affordable and widely available as farmed rainbow trout.

Trout is an excellent keto food. It contains 0g carbohydrates, 6.61g of fat, and 20.77g of protein per 100g. With zero net carbs, trout fits perfectly into any ketogenic meal plan. The natural fat content provides satiety without needing to add extra fat. Pair trout with low-carb vegetables like asparagus or spinach for a complete keto meal. All trout varieties — rainbow, brown, brook, lake, and steelhead — are equally keto-friendly.

Trout provides 20.77g of protein per 100g, making it an excellent protein source. A standard fillet (115g) delivers about 23.9g of protein. About 56% of trout's calories come from protein and 44% from fat, with zero carbohydrates. Trout protein is complete, containing all essential amino acids. It is comparable to chicken breast in protein density but adds beneficial omega-3 fatty acids that chicken lacks.

Yes, trout is a very good source of omega-3 fatty acids, particularly EPA and DHA. Rainbow trout provides roughly 800–1,000 mg of combined EPA+DHA per 100g serving, which exceeds the minimum daily recommendation of 250–500 mg. While not quite as high as salmon or sardines, trout delivers more omega-3 than most other fish. Lake trout tends to have the highest omega-3 content among trout varieties due to its higher overall fat content. Omega-3s support heart health, brain function, and reduce inflammation.

Trout is generally considered more nutritious than tilapia. Per 100g, trout has more protein (20.77g vs 20.08g), significantly more omega-3 fatty acids, more vitamin B12 (7.79 mcg vs 1.58 mcg), more vitamin D (3.9 mcg vs 3.1 mcg), and more iron (1.5 mg vs 0.56 mg). Tilapia is leaner (96 kcal vs 148 kcal) with less total fat, but its omega-6 to omega-3 ratio is less favorable. For overall nutritional value, trout is the better choice.