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Sea Trout Calories
High in omega-3, lean protein, low fat
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sea Trout (150 g) has 179 calories. That works out to 119 calories per 100 g. It contains 0 g of carbs, 30.8 g of protein, 6.1 g of fat and 0 g of fiber. Its 7.1 µg of B12 covers 294% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Sea Trout Nutrition Facts
Selected: 1 piece (medium) · 150 g
179
KCAL / 150G
Carbs
0g
· 0% DV
Protein
30.8g
· 62% DV
Fat
6.1g
· 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 0% · Protein 69% · Fat 31%
Sea Trout nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 179 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0 g | |
| Sodium | 75 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 30.8 g | 62% |
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 Sea Trout?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 179 kcal |
| 1 slice (thin) | 50 g | 60 kcal |
| 1 slice (thick) | 80 g | 95 kcal |
| 100 g | 100 g | 119 kcal |
| 1 piece (small) | 100 g | 119 kcal |
| 1 serving (medium) | 120 g | 143 kcal |
| 1 serving (large) | 200 g | 238 kcal |
| 1 piece (large) | 250 g | 298 kcal |
| 1 piece (extra large) | 300 g | 357 kcal |
Calculated from 119 calories per 100 g.
Frequently Asked Questions About Sea Trout
Is sea trout good to eat?
Yes, sea trout is a popular eating fish with tender, flaky flesh and a mild flavour. It works well with simple seasonings such as lemon, herbs and black pepper, which let its delicate taste come through.
How does sea trout taste compared with salmon?
Sea trout usually tastes milder and less rich than salmon, with tender flakes that separate easily when cooked. The exact flavour varies with the fish’s size and where it was caught, but it is not simply another name for salmon.
What is sea trout—is it actually a trout?
Sea trout is generally the sea-migrating form of brown trout, rather than a separate species. It lives in the sea for part of its life and returns to freshwater to spawn; the name can refer to different local fish in some regions.
What is the best way to cook sea trout?
Pan-frying is a simple way to cook sea trout while keeping the flesh tender. Pat the skin dry, cook skin-side down in a lightly oiled pan, then turn briefly until the flesh is opaque and separates easily.
Can you cook sea trout on a barbecue?
Yes, sea trout cooks well on a barbecue. Use a clean, oiled fish basket or grill it skin-side down to help prevent sticking, and turn it gently once the flesh is nearly cooked through.
Can you eat sea trout skin?
Yes, sea trout skin is edible when the fish has been properly cleaned and cooked. For a crisp finish, dry the skin before cooking and place it against a hot pan or grill; remove it after cooking if you prefer.
Does sea trout have a lot of bones?
Sea trout has a central backbone and may contain fine pin bones, as many whole fish do. Ask for fillets if you want easier serving, and check the flesh carefully with your fingers or tweezers before eating.
Can sea trout be eaten raw?
Sea trout should not be eaten raw unless it has been handled specifically for raw consumption. Raw fish can carry parasites and harmful bacteria; cooking it thoroughly is the safer choice, especially for children and people at higher risk of foodborne illness.
How can you tell if sea trout is fresh?
Fresh sea trout should smell clean and mild, not sour or ammonia-like, and should have moist flesh and clear, bright eyes if sold whole. Keep it cold on the way home and cook it promptly.
Can you freeze sea trout?
Yes, sea trout freezes well when wrapped airtight to limit exposure to air. Thaw it in the refrigerator rather than on the counter, and cook it soon after thawing; do not refreeze raw fish that has already thawed.
Sea Trout Vitamins & Minerals
Vitamins
B12
7.05µg · 294% DV
Vitamin D
12.3µg · 62% DV
B3
7.35mg · 46% DV
B6
0.71mg · 42% DV
Minerals
Selenium
48µg · 87% DV
Phosphorus
330mg · 47% DV
Iodine
48µg · 32% DV
Potassium ⭐
510mg · 15% DV
Sodium
75mg · 3% DV
Sea Trout Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sea Trout
To burn the 179 calories in 1 piece (medium) (150 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 Sea Trout?
Sea trout is a migratory form of trout that spends time in coastal waters and returns to rivers to spawn. Its flesh is mild and delicate, with flakes that separate easily when cooked. Across its native range, it is commonly grilled, roasted or pan-fried, often served simply with lemon, herbs and vegetables so its flavour can shine. A hot pan or grill works well when you want a quick, straightforward meal.
With 20.5 g of protein per 100 g and relatively little fat, Sea Trout is a lean, protein-rich choice; it also provides omega-3 fats. Pair it with greens or roasted vegetables for a balanced plate, and use a light hand with added oil to keep the preparation simple.
How Nutritious Is Sea 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 Sea Trout Processed?
NOVA 1
Unprocessed
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 Sea Trout Contain Allergens?
Contains these allergens:
Which Diets Is Sea 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
Sea Trout Fat Profile
SATURATED
1.35g
MONOUNSATURATED
2.1g
POLYUNSATURATED
1.65g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.