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Trout, steamed, no oil Calories
High protein, low fat, source of omega-3
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Trout, steamed, no oil (150 g) has 165 calories. That works out to 110 calories per 100 g. It contains 0 g of carbs, 31.5 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.
Trout, steamed, no oil Nutrition Facts
Selected: 1 piece (medium) · 150 g
165
KCAL / 150G
Carbs
0g
· 0% DV
Protein
31.5g
· 63% 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 79% · Fat 21%
Trout, steamed, no oil 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 | 31.5 g | 63% |
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, steamed, no oil?
| 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) | 250 g | 275 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Trout, steamed, no oil
How do you steam trout without oil?
To make steamed trout without oil, place cleaned trout or fillets in a steamer and cook until the flesh turns opaque and flakes easily. Add lemon, herbs, or aromatics to the steaming water for flavor without adding fat.
How long does trout steamed without oil take to cook?
Trout steamed without oil usually cooks quickly, but the time varies with the thickness of the fillet and whether the fish is whole. Check early; it is done when opaque throughout and at an internal temperature of 145°F (63°C).
Does trout steamed without oil taste fishy?
Fresh trout steamed without oil has a mild, slightly sweet flavor rather than a strongly fishy one. Lemon, dill, parsley, or a little black pepper complement it; a pronounced sour or ammonia-like smell before cooking can signal spoilage.
Can you steam frozen trout without oil?
Yes, you can steam trout without oil from frozen, though it will take longer than thawed fish. Separate any stuck-together fillets, cook until the center is opaque and reaches 145°F (63°C), and avoid relying on appearance alone if the piece is thick.
Can you eat the skin on trout steamed without oil?
Yes, the skin on trout steamed without oil is edible when the fish has been properly cleaned and cooked. Steaming leaves it soft rather than crisp, so remove it at the table if you prefer a different texture.
What should you serve with trout steamed without oil?
Serve trout steamed without oil with roasted or boiled potatoes, rice, or a simple vegetable side. A sharp lemon dressing or fresh herb sauce brings out the trout’s flavor without needing a rich coating.
How do you keep trout steamed without oil from drying out?
Keep trout steamed without oil moist by checking it early and taking it off the heat as soon as the flesh flakes and turns opaque. Thicker pieces need more time than thin fillets; overcooking is the main reason steamed trout becomes dry.
How long does trout steamed without oil last in the fridge?
Refrigerate trout steamed without oil in a covered container within two hours of cooking and eat it within three to four days. For best flavor and texture, use it sooner, and discard it if it has been left out too long.
Can you reheat trout steamed without oil?
Yes, you can reheat trout steamed without oil, but gentle reheating helps prevent it from drying out. Warm it covered in a low oven or briefly in the microwave, just until hot; adding a spoonful of water can help retain moisture.
Is trout steamed without oil a good choice for a heart-healthy meal?
Yes, trout steamed without oil can fit into a heart-conscious eating pattern: it provides protein and omega-3 fats without added cooking oil. Pair it with vegetables and a whole grain, and keep salty sauces modest.
Trout, steamed, no oil Vitamins & Minerals
Vitamins
B12
6.75µg · 281% DV
Vitamin D
10.5µg · 53% DV
B3
6mg · 38% DV
B5
1.2mg · 24% DV
Minerals
Phosphorus
330mg · 47% DV
Selenium
21µg · 38% DV
Iodine
30µg · 20% DV
Potassium ⭐
480mg · 14% DV
Sodium
75mg · 3% DV
Trout, steamed, no oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Trout, steamed, no oil
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 Trout, steamed, no oil?
Trout steamed without oil is a simple preparation of freshwater fish, cooked gently so it stays moist without added cooking fat. Trout is eaten in many regions, and steaming is a straightforward way to let its mild flavour come through rather than a dish tied to one particular cuisine.
The flesh is tender and delicate, and it is commonly served with lemon, herbs and vegetables; potatoes or a grain make it a more substantial meal. This preparation is high in protein, with 21 g per 100 g, and relatively low in fat. Pair it with vegetables and a bright, light dressing for an easy balanced plate.
How Nutritious Is Trout, steamed, no oil?
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, steamed, no oil 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, steamed, no oil Contain Allergens?
Contains these allergens:
Which Diets Is Trout, steamed, no oil 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, steamed, no oil 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.