1 piece (medium) of Trout (Cooked) (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, 9.8 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.

Trout (Cooked) Nutrition Facts

Selected: 100 g

148

KCAL / 100G

Carbs

· 0% DV

Protein

20.5g

· 41% DV

Fat

6.5g

· 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 58% · Fat 42%

Trout (Cooked) Vitamins & Minerals

Vitamins

B12

4.5µg · 188% DV

Vitamin D

8.5µg · 43% DV

4.6mg · 29% DV

0.21mg · 16% DV

Minerals

Phosphorus

220mg · 31% DV

Selenium

14µg · 25% DV

Iodine

30µg · 20% DV

Potassium ⭐

370mg · 11% DV

How Nutritious Is Trout (Cooked)?

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.

Trout (Cooked) 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 Trout (Cooked)

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 Trout (Cooked) 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 Trout (Cooked) 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 Trout (Cooked) 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

Trout (Cooked) Fat Profile

SATURATED

1.5g

MONOUNSATURATED

POLYUNSATURATED

2.2g

⚖️

Omega 6:3 ratio 0.2:1

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

Compare Trout (Cooked)

🐟vs🐟

Trout (Cooked) vs Salmon Fillet58 kcal fewer per 100 g

→🐟vs🐟

Trout (Cooked) vs Canned Tuna32 kcal more per 100 g

→🐟vs🐟

Trout (Cooked) vs Fish38 kcal more per 100 g

→🐟vs🐟

Trout (Cooked) vs Tuna16 kcal more per 100 g

→

Foods Similar to Trout (Cooked)

🐟

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 Trout (Cooked)

How many calories and how much protein are in cooked trout?

Per 100g, cooked trout provides 148 calories and 20.5g of protein. It also contains 0g carbs.

Is cooked trout suitable for keto and gluten-free diets?

Yes. Cooked trout is compatible with keto and gluten-free diets, and it has 0g carbohydrates per 100g.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026