Published by Saura ·
Trout nutrition: calories, protein and portion sizes
In this Fineli Release 20.0 reference, 100 g provides about 108 kcal and 20 g protein. Reference food and preparation: plain trout, uncooked source reference. Match the edible weight and preparation below, or use the current label for your own product.
Quick answer
An example 150 g edible portion of trout (plain trout, uncooked source reference) supplies about 162 kcal, 30 g protein and 0 g fiber. This is a scaled food-composition estimate, not a recommended serving size.
Trout: nutrition per 100 g and example portion
Reference preparation: plain trout, uncooked source reference. The exact source name is “Trout” (Fineli food 823). Available carbohydrate excludes fiber and is not the same measure as US Total Carbohydrate.
Values are rounded after scaling. A small reported amount may round below 0.1 g; a missing value is marked Not available rather than treated as zero. This selected extract does not include sugar, sodium or micronutrient amounts; the full Fineli database contains information beyond these tables.
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| Nutrient | Per 100 g | Per 150 g example |
|---|---|---|
| Energy | 108 kcal | 162 kcal |
| Protein | 20 g | 30 g |
| Available carbohydrate (excludes fiber) | 0 g | 0 g |
| Fat | 3 g | 4.5 g |
| Saturated fat | 0.5 g | 0.8 g |
| Fiber | 0 g | 0 g |
How to weigh trout
This trout reference is not the separate rainbow-trout entry in the library. Species, farming and preparation can change values. Use the edible fish weight, and match a cooked entry when the fish is weighed after cooking.
Calculate your own trout portion
For the 150 g example, multiply the source amounts by 150 ÷ 100 = 1.5. The unrounded energy calculation is 107.8 × 1.5 = 161.7 kcal, displayed as approximately 162 kcal. Use the same factor for protein, available carbohydrate, fat and fiber.
For another amount, replace 150 with your own edible weight. Keep the preparation as plain trout, uncooked source reference; if your food is prepared differently, choose a matching reference or calculate its recipe instead.
How preparation changes the estimate
Smoked trout, butter-fried trout and trout in a creamy sauce need different accounting. Remove bones before counting a serving. The available extract does not support a species-specific omega-3 or contaminant claim.
Meal ideas using trout
Use these combinations as menu ideas and adjust the amounts to your appetite and preferences. Each added ingredient belongs in the complete meal estimate.
- Serve cooked trout with boiled potatoes and a cabbage salad.
- Add trout to a grain bowl with tomatoes and a separately measured dressing.
Compare other fish and seafood
The following are separate reference foods, shown per 100 g for orientation. Check the preparation column: dry, raw and cooked values are not interchangeable, and equal gram weights are not necessarily equivalent portions.
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| Food | Reference preparation | Energy / 100 g | Protein / 100 g | Fiber / 100 g |
|---|---|---|---|---|
| Rainbow trout | raw rainbow-trout fillet | 153 kcal | 16.8 g | 0 g |
| Salted herring | salted herring | 160 kcal | 13.2 g | 0 g |
| Salmon | oven-baked salmon fillet reference | 227 kcal | 21.7 g | 0 g |
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
Keep exploring
- Fish and seafood nutrition: compare foods and portionsCompare fish and seafood calories, protein and fiber with source-backed food tables, clear preparation states and links to practical portion guides.
- Nutrition library: food values and practical meal guidesExplore 80 food nutrition profiles and practical meal guides. Compare calories, protein and fiber with clear portions, preparation notes and source records.
- Rainbow trout nutrition: calories, protein and portion sizesRainbow trout (raw fillet): about 153 kcal and 16.8 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Salted herring nutrition: calories, protein and portion sizesHerring (salted): about 160 kcal and 13.2 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Salmon nutrition: calories, protein and portion sizesSalmon (oven-baked): about 227 kcal and 21.7 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- How to log sauces and dressings as part of the mealMeasure packaged or homemade sauces, divide shared dressing and avoid double-counting oil, mayonnaise, yogurt or cheese already included in a recipe.
- How to estimate food from a photo and review the resultTake a useful meal photo, add hidden ingredients and preparation details, and review portion estimates before saving calories and nutrients in your diary.
Frequently asked questions
How many calories are in 150 g of trout?
This plain trout, uncooked source reference reference supplies about 162 kcal per 150 g edible portion. Match the preparation state and check a package label when available.
Does the preparation of trout matter?
Smoked trout, butter-fried trout and trout in a creamy sauce need different accounting. Remove bones before counting a serving. The available extract does not support a species-specific omega-3 or contaminant claim.
How do I calculate a different portion?
Multiply each per-100 g nutrient amount by your edible serving weight divided by 100. Match raw, dry, cooked or drained weight to the reference and include sauces or cooking additions separately.
Sources and method
- Fineli food 823: Trout
Exact source record (Finnish interface). Values use the committed Release 20.0 extract, not a live query; a current record or a product label may differ.
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 33419: Rainbow trout, fillet
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 803: Herring, salted
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 33564: Salmon fillet, oven-baked
Exact record used in the comparison table; match the preparation shown in that row.
- Creative Commons Attribution 4.0 International
Fineli data license. THL source values have been selected, scaled to example portions and rounded for this page. Editorial meal ideas and preparation explanations are Saura additions.