1 piece (medium) of Grilled Trout (150 g) has 222 calories. That works out to 148 calories per 100 g. It contains 0 g of carbs, 30.8 g of protein, 9.3 g of fat and 0 g of fiber. Its 6.8 µg of B12 covers 281% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Grilled Trout Nutrition Facts

Selected: 100 g

148

KCAL / 100G

Carbs

· 0% DV

Protein

20.5g

· 41% DV

Fat

6.2g

· 8% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 0% · Protein 60% · Fat 40%

Grilled Trout Vitamins & Minerals

Vitamins

B12

4.5µg · 188% DV

Vitamin D

6.2µg · 31% DV

4.1mg · 26% DV

1.1mg · 22% DV

Minerals

Phosphorus

220mg · 31% DV

Selenium

16µg · 29% DV

Iodine

30µg · 20% DV

Potassium ⭐

370mg · 11% DV

How Nutritious Is Grilled Trout?

Nutrient density

Very high

80/ 100

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

55/ 100

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.

Grilled Trout Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Grilled Trout

To burn the 148 calories in 100 g:

🚶

37min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

20min

Cycling

🏊

17min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Grilled 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 Trout Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Grilled 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 Trout Fat Profile

SATURATED

1.5g

MONOUNSATURATED

2.1g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 0.2:1

Below the ideal 4:1 — a good omega balance.

Compare Grilled Trout

🐟vs🐟

Grilled Trout vs Salmon Fillet58 kcal fewer per 100 g

→🐟vs🐟

Grilled Trout vs Canned Tuna32 kcal more per 100 g

→🐟vs🐟

Grilled Trout vs Fish38 kcal more per 100 g

→🐟vs🐟

Grilled Trout vs Tuna16 kcal more per 100 g

→

Foods Similar to Grilled Trout

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Grilled Trout

How can grilled trout be cooked without drying it out?

Cook it over medium-high heat, starting skin-side down if the skin is on. Avoid turning it repeatedly and remove it once the flesh is opaque and flakes easily.

Can you eat the skin on grilled trout?

Yes, trout skin is edible when the fish has been properly scaled and cooked. It can become crisp on the grill, though some people remove it for a milder texture.

What side dishes go well with grilled trout?

Lemony greens, grilled vegetables, arugula, herb yogurt sauce, and olive-oil-based vegetables pair especially well. Adding potatoes, bulgur, or whole-grain bread makes the meal more substantial.

When should lemon be added to grilled trout?

Lemon is usually best added after cooking, as early acid exposure can affect the surface of the fish and may encourage sticking. If marinating beforehand, use a small amount for only a short time.

How long does cooked grilled trout keep in the refrigerator?

Refrigerate cooked trout within two hours in a sealed container and generally eat it within 3 to 4 days. Fish left at room temperature for an extended period should be discarded.

Can cooked grilled trout be frozen?

Yes, it can be frozen in an airtight container or freezer bag. Freeze it promptly for better quality, thaw it in the refrigerator, and do not refreeze thawed fish.

What is the best way to reheat grilled trout?

Warm it briefly in a low oven with a loose cover to help prevent drying. If using a microwave, use low power in short intervals rather than heating it all at once.

How does trout compare with salmon in cooking?

Trout is usually milder and more delicate, so it benefits from shorter cooking times. Salmon is often richer and can stand up more easily to bold seasonings and sauces.

Is grilled trout a good choice after a workout?

Yes, its protein makes it a useful option for a post-workout meal. Pair it with a carbohydrate food such as potatoes, rice, bread, or fruit if you also want to replenish energy stores.

Can pregnant people and young children eat grilled trout?

Properly cooked trout is generally an appropriate fish choice during pregnancy and for children. Avoid raw or undercooked fish, check carefully for bones, and follow individualized medical advice when needed.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026