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Marinated Trout Calories
Rich in omega-3, high protein, low carb
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Marinated Trout (120 g) has 168 calories. That works out to 140 calories per 100 g. It contains 1.4 g of carbs, 25.2 g of protein, 6.2 g of fat and 0 g of fiber. Its 5 µg of B12 covers 210% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Marinated Trout Nutrition Facts
Selected: 1 piece (medium) · 120 g
168
KCAL / 120G
Carbs
1.4g
· 1% DV
Protein
25.2g
· 50% DV
Fat
6.2g
· 8% 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 3% · Protein 62% · Fat 35%
Marinated Trout nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 168 kcal | |
| Total fat | 6.2 g | 8% |
| Saturated fat | 1.32 g | 7% |
| Trans fat | 0 g | |
| Sodium | 384 mg | 17% |
| Total carbohydrate | 1.4 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 25.2 g | 50% |
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 Marinated Trout?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 168 kcal |
| 1 slice (thin) | 40 g | 56 kcal |
| 1 slice (thick) | 60 g | 84 kcal |
| 1 piece (small) | 80 g | 112 kcal |
| 100 g | 100 g | 140 kcal |
| 1 serving (medium) | 100 g | 140 kcal |
| 1 serving (large) | 150 g | 210 kcal |
| 1 piece (large) | 180 g | 252 kcal |
| 1 piece (jumbo) | 240 g | 336 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Marinated Trout
How do you cook Marinated Trout?
Cook Marinated Trout in a skillet or oven until the flesh is opaque and flakes easily. Drain excess marinade first so it does not scorch, and cook fish to an internal temperature of 63°C (145°F).
Is Marinated Trout safe to eat raw?
Not automatically. Marinating trout in lemon juice or vinegar changes its texture but does not reliably kill harmful bacteria or parasites. Eat it raw only if it was specifically prepared and sold for raw consumption; otherwise, cook it thoroughly.
How long should you marinate trout?
For trout fillets, a brief marinade of about 15–30 minutes is usually enough, especially when it contains lemon juice or vinegar. Longer exposure to acid can make the surface soft or firm and chalky. Keep the fish refrigerated while it marinates.
What is the difference between Marinated Trout and smoked trout?
Marinated Trout is flavored by sitting in a seasoned liquid, often with oil, herbs, or acid. Smoked trout gets its flavor and texture from smoke; smoking may involve heat, but cold-smoked fish is not necessarily fully cooked.
Can you eat the skin on Marinated Trout?
Yes, Marinated Trout skin is edible when the fish is properly cooked. It can crisp up in a hot pan or oven. Pat the skin dry before cooking, and remove it after cooking if you prefer not to eat it.
Can you freeze Marinated Trout?
Yes. Freeze Marinated Trout promptly in an airtight, freezer-safe package; the texture may be softer after thawing. Thaw it in the refrigerator rather than on the counter, and do not refreeze fish that has already thawed.
How long does Marinated Trout last in the fridge?
Treat homemade Marinated Trout made from raw fish like other raw fish: keep it at 4°C (40°F) or colder and cook it within 1–2 days. Acid in the marinade does not make raw trout safe to store longer.
Can you eat Marinated Trout during pregnancy?
Yes, if the Marinated Trout is thoroughly cooked; avoid eating it raw or merely acid-marinated. Trout is a lower-mercury fish, but safe preparation matters during pregnancy, so heat it until opaque and steaming throughout.
Is Marinated Trout good for you?
Marinated Trout can be a nutritious choice: trout provides protein and omega-3 fats, while the marinade adds flavor. The main practical consideration is salt, which can be high in some prepared marinades, so balance it with lightly seasoned sides.
What should you serve with Marinated Trout?
Serve Marinated Trout with crisp salad, roasted vegetables, or potatoes to balance its savory, tangy flavor. Fresh dill, lemon, and cucumber also pair well; choose sides that do not overwhelm the fish’s delicate taste.
Marinated Trout Vitamins & Minerals
Vitamins
B12
5.04µg · 210% DV
Vitamin D
10.2µg · 51% DV
B3
5.4mg · 34% DV
B5
1.32mg · 26% DV
Minerals
Phosphorus
264mg · 38% DV
Selenium
16µg · 29% DV
Iodine
38µg · 25% DV
Sodium
384mg · 17% DV
Potassium ⭐
456mg · 13% DV
Marinated Trout Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Marinated Trout
To burn the 168 calories in 1 piece (medium) (120 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 Marinated Trout?
Marinated Trout is trout prepared with a marinade to season the fish and complement its naturally delicate flavour. The ingredients in a marinade vary by recipe, so the result can be gently tangy or more aromatic, while the cooked flesh remains tender and flakes easily. It can be grilled, baked or cooked in a pan, depending on the preparation.
Serve it warm as a main course with vegetables, grains or a fresh salad, or let it cool and add it to a light lunch. Trout is familiar in many cuisines, and this preparation works just as well for a weeknight meal as for a shared table. It is high in protein and low in carbohydrates: a 100 g portion provides 21 g of protein. Pair it with vegetables for a balanced, lighter plate.
How Nutritious Is Marinated Trout?
Nutrient density
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 Marinated 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 Marinated Trout Contain Allergens?
Contains these allergens:
Which Diets Is Marinated Trout Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Marinated Trout Fat Profile
SATURATED
1.32g
MONOUNSATURATED
2.4g
POLYUNSATURATED
1.56g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.