1 piece (medium) of Raw trout (120 g) has 169 calories. That works out to 141 calories per 100 g. It contains 0 g of carbs, 24.6 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.

Raw trout Nutrition Facts

Selected: 100 g

141

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%

Raw trout Vitamins & Minerals

Vitamins

B12

4.5µg · 188% DV

Vitamin D

16µg · 80% DV

4.7mg · 29% DV

1.2mg · 24% DV

Minerals

Phosphorus

220mg · 31% DV

Selenium

12µg · 22% DV

Iodine

30µg · 20% DV

Potassium ⭐

370mg · 11% DV

How Nutritious Is Raw 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

56/ 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.

Raw 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 Raw trout

To burn the 141 calories in 100 g:

🚶

35min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

19min

Cycling

🏊

16min

Swimming

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

Is Raw 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 Raw 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 Raw 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

Raw trout Fat Profile

SATURATED

1.3g

MONOUNSATURATED

POLYUNSATURATED

1.3g

⚖️

Omega 6:3 ratio 0.2:1

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

Compare Raw trout

🐟vs🐟

Raw trout vs Salmon Fillet65 kcal fewer per 100 g

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Raw trout vs Canned Tuna25 kcal more per 100 g

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Raw trout vs Fish31 kcal more per 100 g

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Raw trout vs Tuna9 kcal more per 100 g

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Foods Similar to Raw 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 Raw trout

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

Raw trout provides 141 calories and 20.5 g of protein per 100 g. It contains no carbohydrates.

Is raw trout suitable for a keto diet?

Yes. Raw trout has 0 g of carbohydrates and a glycemic index of 0, making it compatible with keto and ketovore diets. It contains fish, an allergen.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026