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Trout Fillet with Skin

Trout Fillet with Skin

EverydayRaw

Trout fillet with skin is a freshwater fish cut prized for its mild, slightly nutty flavor and tender, flaky texture. This lean protein source provides heart-healthy omega-3 fatty acids, with the skin contributing additional unsaturated fats and helping retain moisture during cooking methods like pan-searing or grilling. Compared to salmon, trout generally has a more delicate flavor profile and smaller size, while maintaining similar nutritional benefits.

Macro Impact

A 4 oz serving contains 167 calories, 24g protein, 0g carbs, and 7g fat.

Calorie Burn

How long would it take to burn off 167 calories?
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39 min
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28 min
SwimmingModerate effort, freestyle
21 min
Biking12-14 mph, moderate effort
17 min
StairsStair climbing, moderate pace
19 min
Running5 mph (12 min/mile)
14 min

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories167
% Daily Value*
Total Fat7g
10%
Saturated Fat2g
10%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat4g
Cholesterol0mg
0%
Sodium68mg
3%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein24g
Vitamin D6mcg
28%
Calcium23mg
2%
Iron0.6mg
3%
Potassium452mg
10%

* 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
7 / 78 g
10%
Monounsaturated
4 / 31 g
12%
Polyunsaturated
2 / 23 g
7%
Saturated
2 / 23 g
9%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
1 / 5 g
22%
Omega 6
0 / 19 g
2%
Omega 9
4 g
Protein
Protein
24 / 80 g
29%
Amino Acids
Histidine
1 / 3 g
23%
Isoleucine
1 / 2 g
63%
Leucine
2 / 3 g
51%
Lysine
2 / 2 g
75%
Methionine
1 / 1 g
59%
Phenylalanine
1 / 2 g
50%
Threonine
1 / 1 g
75%
Tryptophan
0 / 0 g
93%
Valine
1 / 2 g
53%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
3 g
Glutamic Acid
4 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
34%
Riboflavin, B2
0 / 1 mg
28%
Niacin, B3
5 / 15 mg
34%
Pantothenic Acid, B5
1 / 5 mg
16%
Pyridoxine, B6
1 / 1 mg
35%
Biotin, B7
5 / 30 mcg
15%
Cobalamin, B12
10 / 2 mcg
424%
Folate
6 / 400 mcg
1%
Vitamin A
68 / 800 mcg
8%
Vitamin C
0 / 83 mg
0%
Vitamin D
6 / 15 mcg
38%
Vitamin E
1 / 15 mg
8%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
23 / 1k mg
2%
Copper
0 / 1 mg
28%
Iron
1 / 13 mg
4%
Magnesium
34 / 370 mg
9%
Manganese
0 / 2 mg
1%
Phosphorous
277 / 700 mg
40%
Potassium
452 / 3k mg
15%
Selenium
16 / 55 mcg
29%
Sodium
68 / 2.3k mg
3%
Zinc
1 / 10 mg
10%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
57 / 150 mcg
38%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
84 g
Caffeine
0 mg
Choline
90 mg
Taurine
79 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Fish, trout, brook, raw. Canadian Nutrient File. Food ID 502450.
  2. 2.Trout, raw. Frida. Public Food Key 713.
  3. 3.Rainbow trout, raw. Frida. Public Food Key 774.
  4. 4.Lake trout, raw. Frida. Public Food Key 842.

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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