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Grilled Skinless Trout Calories
High in protein, rich in B12 and selenium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Grilled Skinless Trout (140 g) has 235 calories. That works out to 168 calories per 100 g. It contains 0 g of carbs, 34.6 g of protein, 9.9 g of fat and 0 g of fiber. Its 6.3 µg of B12 covers 263% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Grilled Skinless Trout Nutrition Facts
Selected: 1 piece (medium) · 140 g
235
KCAL / 140G
Carbs
0g
· 0% DV
Protein
34.6g
· 69% DV
Fat
9.9g
· 13% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 61% · Fat 39%
Grilled Skinless Trout nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 235 kcal | |
| Total fat | 9.9 g | 13% |
| Saturated fat | 2.1 g | 11% |
| Trans fat | 0 g | |
| Sodium | 73 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 34.6 g | 69% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Grilled Skinless Trout?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 235 kcal |
| 1 ounce (small) | 28 g | 47 kcal |
| 1 piece (small) | 90 g | 151 kcal |
| 100 g | 100 g | 168 kcal |
| 1 serving (half) | 120 g | 202 kcal |
| 1 cup (shredded) | 140 g | 235 kcal |
| 1 cup (diced) | 160 g | 269 kcal |
| 1 serving (whole) | 180 g | 302 kcal |
| 1 piece (large) | 200 g | 336 kcal |
Calculated from 168 calories per 100 g.
Frequently Asked Questions About Grilled Skinless Trout
How do you grill skinless trout without it falling apart?
Grill skinless trout on a clean, well-oiled, preheated grate, and let it cook before trying to turn it. Once the flesh releases easily, flip it gently with a wide spatula; moving it too soon can tear the delicate fillet.
How long should grilled skinless trout cook?
Grilled skinless trout cooks quickly, and the exact time depends on the fillet’s thickness and the heat of the grill. Take it off when the flesh turns opaque and separates easily with a fork; prolonged cooking can make it dry.
What seasoning works best for grilled skinless trout?
Lemon, black pepper, garlic, and fresh dill complement grilled skinless trout without masking its mild flavor. Brush on a little oil before seasoning, then add fresh lemon juice after cooking so the fish stays moist on the grill.
Does grilled skinless trout still have bones?
Yes, grilled skinless trout can still contain small pin bones; removing the skin does not remove every bone. Feel along the center of the cooked fillet and pull out any remaining bones with clean tweezers before serving it.
What should you serve with grilled skinless trout?
Grilled skinless trout pairs well with roasted vegetables, a green salad, or potatoes. For a lighter plate, add asparagus or leafy greens and lemon; grains such as rice or quinoa make the meal more filling.
How is grilled skinless trout different from grilled salmon?
Grilled skinless trout usually has a milder, more delicate taste and a finer texture than grilled salmon, which is often richer and oilier. Trout fillets can also dry out sooner, so avoid leaving them on the grill after they are cooked through.
Can you cook frozen trout as grilled skinless trout?
Thaw trout completely in the refrigerator before grilling it skinless; frozen fish cooks unevenly and is harder to handle on the grate. Pat the thawed fillet dry, season it, and cook it promptly rather than refreezing it.
How do you keep grilled skinless trout from drying out?
To keep grilled skinless trout moist, lightly oil the fillet, use a hot grill, and remove the fish as soon as its flesh is opaque and flakes easily. Thin fillets need especially close attention because they overcook quickly.
Is grilled skinless trout safe to eat during pregnancy?
Yes, fully cooked grilled skinless trout is generally a low-mercury fish choice during pregnancy. Cook it until the flesh is opaque and flakes easily, and follow your clinician’s advice if you have individual dietary restrictions.
How should you store leftover grilled skinless trout?
Refrigerate leftover grilled skinless trout in a covered container within two hours of cooking and eat it within two days. Reheat only the portion you plan to eat, until it is hot throughout, to preserve its texture and handle it safely.
Grilled Skinless Trout Vitamins & Minerals
Vitamins
B12
6.3µg · 263% DV
B3
9.52mg · 60% DV
Vitamin D
10.08µg · 50% DV
B6
0.7mg · 41% DV
Minerals
Phosphorus
364mg · 52% DV
Selenium
21µg · 38% DV
Potassium ⭐
574mg · 17% DV
Iodine
25µg · 17% DV
Sodium
73mg · 3% DV
Grilled Skinless Trout Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grilled Skinless Trout
To burn the 235 calories in 1 piece (medium) (140 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Grilled Skinless Trout?
Grilled skinless trout is trout cooked over a grill after its skin has been removed, usually with a little oil and seasoning. Trout is eaten in many freshwater regions; in Turkey, where it is also widely farmed, it is a familiar choice at fish restaurants and home tables.
Its flesh is tender and mild, with a light char that adds a smoky edge without overwhelming the fish. Serve it warm as a main with salad, potatoes or grilled vegetables; lemon and fresh herbs make simple accompaniments. It is a protein-rich option, with about 24.7 g of protein per 100 g. For a lighter meal, pair it with vegetables rather than fried sides.
How Nutritious Is Grilled Skinless Trout?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Grilled Skinless Trout Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Grilled Skinless Trout Contain Allergens?
Contains these allergens:
Which Diets Is Grilled Skinless Trout Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Grilled Skinless Trout Fat Profile
SATURATED
2.1g
MONOUNSATURATED
3.36g
POLYUNSATURATED
1.96g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.