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Trout Fillet, Skinless, Raw

Trout Fillet, Skinless, Raw

EverydayRaw

Trout fillet (skinless, raw) is a freshwater fish prized for its lean, tender flesh and mild, slightly nutty flavor. This skinless preparation offers a lower fat content compared to salmon while still providing high-quality protein and omega-3 fatty acids essential for heart and brain health. The delicate raw fillet cooks quickly through baking, grilling, or pan-searing, making it a versatile choice for low-calorie, nutrient-dense meals aligned with sustainable seafood practices.

Macro Impact

A 4 oz serving contains 329 calories, 20g protein, 0g carbs, and 28g fat.

Calorie Burn

How long would it take to burn off 329 calories?
Walking3.5 mph, moderate pace
1 hour 16 min
YogaModerate effort, gentle pace
56 min
SwimmingModerate effort, freestyle
42 min
Biking12-14 mph, moderate effort
34 min
StairsStair climbing, moderate pace
38 min
Running5 mph (12 min/mile)
28 min

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories329
% Daily Value*
Total Fat28g
36%
Saturated Fat7g
35%
Trans Fat0g
Polyunsaturated Fat7g
Monounsaturated Fat11g
Cholesterol123mg
41%
Sodium279mg
12%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein20g
Vitamin D2mcg
12%
Calcium82mg
6%
Iron0.4mg
2%
Potassium329mg
7%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
28 / 78 g
36%
Monounsaturated
11 / 31 g
35%
Polyunsaturated
7 / 23 g
29%
Saturated
7 / 23 g
30%
Trans
0 g
Cholesterol
123 / 300 g
41%
Omega 3
1 / 5 g
14%
Omega 6
2 / 19 g
12%
Omega 9
0 g
Protein
Protein
20 / 80 g
25%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
0%
Leucine
0 / 3 g
0%
Lysine
0 / 2 g
0%
Methionine
0 / 1 g
0%
Phenylalanine
0 / 2 g
0%
Threonine
0 / 1 g
0%
Tryptophan
0 / 0 g
69%
Valine
0 / 2 g
0%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
15%
Riboflavin, B2
0 / 1 mg
12%
Niacin, B3
4 / 15 mg
25%
Pantothenic Acid, B5
0 / 5 mg
0%
Pyridoxine, B6
1 / 1 mg
38%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
2 / 2 mcg
94%
Folate
0 / 400 mcg
0%
Vitamin A
9 / 800 mcg
1%
Vitamin C
1 / 83 mg
1%
Vitamin D
2 / 15 mcg
16%
Vitamin E
3 / 15 mg
20%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
83 / 1k mg
8%
Copper
1 / 1 mg
75%
Iron
0 / 13 mg
3%
Magnesium
36 / 370 mg
10%
Manganese
3 / 2 mg
141%
Phosphorous
250 / 700 mg
36%
Potassium
329 / 3k mg
11%
Selenium
32 / 55 mcg
57%
Sodium
279 / 2.3k mg
12%
Zinc
1 / 10 mg
10%
Chromium
134 / 30 mcg
447%
Molybdenum
1 / 45 mcg
2%
Iodine
16 / 150 mcg
11%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
61 g
Caffeine
0 mg
Choline
0 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

  1. 1.Trout, ocean, aquacultured, fillet, without skin, raw. Australian Nutrient Database. Public Food Key F009268.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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