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Trout fillet (cooked) Calories
High protein, omega-3, B vitamins, low saturated fat
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Trout fillet (cooked) (120 g) has 178 calories. That works out to 148 calories per 100 g. It contains 0 g of carbs, 27 g of protein, 7.4 g of fat and 0 g of fiber. Its 5.4 µg of B12 covers 225% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Trout fillet (cooked) Nutrition Facts
Selected: 1 piece (medium) · 120 g
178
KCAL / 120G
Carbs
0g
· 0% DV
Protein
27g
· 54% DV
Fat
7.4g
· 9% 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 62% · Fat 38%
Trout fillet (cooked) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 178 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0 g | |
| Sodium | 62 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 27 g | 54% |
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 Trout fillet (cooked)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 178 kcal |
| 1 piece (small) | 80 g | 118 kcal |
| 100 g | 100 g | 148 kcal |
| 1 serving (medium) | 150 g | 222 kcal |
| 1 piece (large) | 180 g | 266 kcal |
| 1 serving (large) | 200 g | 296 kcal |
| 1 piece (extra large) | 250 g | 370 kcal |
Calculated from 148 calories per 100 g.
Frequently Asked Questions About Trout fillet (cooked)
Can you eat cooked trout fillet cold?
Yes, cooked trout fillet can be eaten cold if it was refrigerated promptly after cooking. Flake it into a salad or serve it with lemon and fresh herbs straight from the fridge.
Does cooked trout fillet have bones?
It can. Small pin bones may remain in a cooked trout fillet even after it has been deboned. Check the flesh carefully with your fingers or a fork, and remove any bones before serving it to children.
Can you eat the skin on cooked trout fillet?
Yes, trout skin is edible when it has been properly cleaned and cooked. It can turn crisp and flavorful, especially when pan-cooked; if you dislike its texture, lift it off before eating the fillet.
How long does cooked trout fillet last in the fridge?
Cooked trout fillet keeps for 3–4 days in a covered container in a refrigerator at 40°F (4°C) or colder. Refrigerate it within two hours of cooking rather than leaving it at room temperature.
Can cooked trout fillet be frozen?
Yes, cooked trout fillet freezes well when sealed in an airtight container or freezer bag. Thaw it in the refrigerator and use it soon after thawing; freezing may soften its texture slightly.
What is the best way to reheat cooked trout fillet?
Reheat cooked trout fillet gently in a covered pan over low heat with a small splash of water, or cover it in the oven. Gentle heat helps prevent the already-cooked fish from drying out.
How can you tell if cooked trout fillet has gone bad?
A sour or ammonia-like odor, a sticky surface, or unusual discoloration can signal spoiled cooked trout fillet. Do not taste it to check, and discard it if it was left unrefrigerated for too long.
How does cooked trout fillet taste compared with salmon?
Cooked trout fillet usually tastes milder and less rich than salmon, with delicate flakes. Salmon tends to have a more pronounced flavor, though both can be served with similar herbs, sauces, and sides.
What should you serve with cooked trout fillet?
Cooked trout fillet pairs well with roasted potatoes, green vegetables, or a crisp salad. Lemon, dill, and a light yogurt or herb sauce complement its delicate flavor without overwhelming it.
Is cooked trout fillet safe to eat during pregnancy?
Yes, thoroughly cooked trout fillet is generally a low-mercury fish choice during pregnancy. Avoid raw or undercooked fish, and refrigerate cooked trout promptly so it stays safe to eat.
Trout fillet (cooked) Vitamins & Minerals
Vitamins
B12
5.4µg · 225% DV
Vitamin D
9µg · 45% DV
B3
6.84mg · 43% DV
B5
1.32mg · 26% DV
Minerals
Phosphorus
324mg · 46% DV
Selenium
14µg · 25% DV
Iodine
36µg · 24% DV
Potassium ⭐
444mg · 13% DV
Sodium
62mg · 3% DV
Trout fillet (cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Trout fillet (cooked)
To burn the 178 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 Trout fillet (cooked)?
A cooked trout fillet is the boneless portion of a freshwater fish, prepared by grilling, baking, steaming or pan-cooking. Trout is eaten in many regions, from Europe and North America to parts of Asia, and the fillet is a convenient way to serve it without dealing with a whole fish.
Its flesh is tender and moist, with a mild, slightly nutty flavour that works well with lemon, herbs and simple sauces. It is high in protein and provides omega-3 fats and B vitamins, while being relatively low in saturated fat. Pair it with vegetables or a salad for a balanced meal; baking or grilling with a modest amount of oil keeps the preparation light.
How Nutritious Is Trout fillet (cooked)?
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 Trout fillet (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 fillet (cooked) Contain Allergens?
Contains these allergens:
Which Diets Is Trout fillet (cooked) 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
Trout fillet (cooked) Fat Profile
SATURATED
1.44g
MONOUNSATURATED
2.4g
POLYUNSATURATED
2.52g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.