How healthy is trout?
Is trout healthy? Yes, in sensible portions. Trout scores 59/100 on the HowHealthyIs Score: 100 g provides 168 kcal, 24 g protein and 2.8 mg vitamin E. Farmed rainbow trout is an oily fish with omega-3 fats, vitamin D and B12, and it is low in mercury. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Trout ranks higher than 59% of them.
Counts in favor (% daily value per 100 kcal)
- Protein28%
- Vitamin E11%
- Vitamin A7%
- Potassium6%
- Magnesium4%
- Vitamin C2%
- Calcium1%
- Iron1%
- Fiber0%
Counts against
- Saturated fat5%
- Added sugars0%
- Sodium2%
Raw NRF9.3: 60 minus 6 = 54. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in trout?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 168 kcal | 119 kcal | |
| Protein | 24 g | 17 g | 34% |
| Carbohydrates | 0 g | 0 g | 0% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 7.4 g | 5.2 g | 7% |
| Saturated fat | 1.7 g | 1.2 g | 6% |
| Vitamins | |||
| Vitamin A | 100 µg | 71 µg | 8% |
| Vitamin C | 2.9 mg | 2.1 mg | 2% |
| Vitamin E | 2.8 mg | 2 mg | 13% |
| Minerals | |||
| Calcium | 30 mg | 21 mg | 2% |
| Iron | 0.4 mg | 0.3 mg | 1% |
| Potassium | 450 mg | 320 mg | 7% |
| Magnesium | 30 mg | 21 mg | 5% |
| Sodium | 61 mg | 43 mg | 2% |
Source: USDA FoodData Central, "Fish, trout, rainbow, farmed, cooked, dry heat" (FDC 173718). Values rounded.
Why is trout good for you?
- 17 g protein in 1 fillet, 34% of the daily value. Protein contributes to the maintenance of muscle mass.
- 2 mg vitamin E in 1 fillet, 13% of the daily value. Vitamin E contributes to the protection of cells from oxidative stress.
Good ways to use it
- Pan-fried or baked
- Salads and grain bowls
What should you watch out for?
- Nothing notable for most people.
Which meat and fish score higher?
Other meat and fish with more nutrition per calorie. Variety matters more than picking one winner.