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Steamed Trout Calories
High protein, low fat, source of omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Steamed Trout (150 g) has 165 calories. That works out to 110 calories per 100 g. It contains 0 g of carbs, 30.8 g of protein, 3.8 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.
Steamed Trout Nutrition Facts
Selected: 1 piece (medium) · 150 g
165
KCAL / 150G
Carbs
0g
· 0% DV
Protein
30.8g
· 62% DV
Fat
3.8g
· 5% 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 78% · Fat 22%
Steamed Trout nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 165 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 0.9 g | 5% |
| 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 Steamed Trout?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 165 kcal |
| 1 piece (extra small) | 75 g | 83 kcal |
| 100 g | 100 g | 110 kcal |
| 1 piece (small) | 100 g | 110 kcal |
| 1 serving (small) | 120 g | 132 kcal |
| 1 serving (large) | 180 g | 198 kcal |
| 1 piece (large) | 200 g | 220 kcal |
| 1 piece (extra large) | 300 g | 330 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Steamed Trout
How do you make steamed trout?
To make steamed trout, season a cleaned fish or fillet and place it in a steamer above simmering water. Add lemon and herbs if you like, then cook until the flesh turns opaque and separates easily with a fork.
How long does steamed trout take to cook?
A trout fillet usually takes about 8–12 minutes to steam, while a whole fish takes longer. Thickness and steamer heat affect the timing, so check that the thickest part is opaque and flakes easily before serving.
What seasoning goes well with steamed trout?
Lemon, dill, parsley, black pepper, and a little salt pair well with steamed trout. Its delicate flavor does not need heavy seasoning; add fresh herbs and lemon before cooking, or finish with them just before serving.
What should you serve with steamed trout?
Serve steamed trout with potatoes, rice, or steamed vegetables for a simple meal. A crisp salad and lemon dressing also work well, especially when you want sides that complement rather than overpower the fish.
Can you steam frozen trout?
Yes, you can steam frozen trout, although thawing it in the refrigerator first gives more even results. If cooking it from frozen, allow extra time and check the thickest part to make sure it is fully cooked.
How can you tell when steamed trout is done?
Steamed trout is done when its flesh is opaque and separates into flakes with gentle pressure from a fork. If the center still looks translucent, continue steaming briefly and check again before serving.
Can you eat the skin on steamed trout?
Yes, steamed trout skin is edible when the fish has been properly cleaned and cooked. It will be soft rather than crisp, so you can remove it at the table if you do not enjoy its texture.
How long does steamed trout last in the fridge?
Store leftover steamed trout in a covered container in the refrigerator and eat it within 3 days. Refrigerate it promptly rather than leaving it at room temperature, and reheat it thoroughly before eating.
Does steamed trout have bones?
Yes, steamed trout can contain a backbone and small pin bones. Remove them carefully before serving, and check each portion closely when serving children, since steaming does not make the bones disappear.
Is steamed trout healthy to eat?
Yes, steamed trout can be a nutritious meal: it provides protein and omega-3 fats, while steaming uses little or no added fat. Pair it with vegetables or whole grains for a more complete plate.
Steamed Trout Vitamins & Minerals
Vitamins
B12
6.75µg · 281% DV
Vitamin D
9.75µg · 49% DV
B3
6.9mg · 43% DV
B5
1.05mg · 21% DV
Minerals
Phosphorus
330mg · 47% DV
Selenium
20µg · 36% DV
Potassium ⭐
555mg · 16% DV
Iodine
24µg · 16% DV
Sodium
75mg · 3% DV
Steamed Trout Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Steamed Trout
To burn the 165 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 Steamed Trout?
Steamed Trout is trout cooked gently over steam, often with simple seasoning so its mild, clean flavour comes through. Trout is a freshwater fish, and steaming is a straightforward way to keep its flesh tender without adding much cooking fat.
The texture is soft and flaky, making it easy to serve with lemon, herbs and vegetables. Depending on the meal, it also pairs well with potatoes, rice or a crisp salad. It is a high-protein, relatively lean choice: a 100 g portion provides 20.5 g of protein and 2.5 g of fat. For a lighter plate, keep rich sauces to a minimum and finish it with lemon instead.
How Nutritious Is Steamed 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 Steamed 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 Steamed Trout Contain Allergens?
Contains these allergens:
Which Diets Is Steamed 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
Steamed Trout Fat Profile
SATURATED
0.9g
MONOUNSATURATED
1.05g
POLYUNSATURATED
1.2g
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.