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Trout Fillets, Raw

Trout Fillets, Raw

EverydayRaw

Trout fillets are boneless cuts of freshwater fish prized for their lean protein and high omega-3 fatty acid content. These raw fillets have a delicate, slightly nutty flavor and tender texture, distinguishing them from richer-tasting salmon while offering comparable heart-healthy fats. Commonly prepared by baking, grilling, or pan-searing, trout is also notable for its lower mercury levels compared to larger predatory fish species.

Macro Impact

A 4 oz serving contains 158 calories, 22g protein, 0g carbs, and 7g fat.

Calorie Burn

How long would it take to burn off 158 calories?
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37 min
YogaModerate effort, gentle pace
27 min
SwimmingModerate effort, freestyle
20 min
Biking12-14 mph, moderate effort
16 min
StairsStair climbing, moderate pace
18 min
Running5 mph (12 min/mile)
13 min

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories158
% Daily Value*
Total Fat7g
9%
Saturated Fat1g
6%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat2g
Cholesterol67mg
22%
Sodium57mg
2%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein22g
Vitamin D11mcg
57%
Calcium57mg
4%
Iron1mg
6%
Potassium459mg
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
9%
Monounsaturated
2 / 31 g
8%
Polyunsaturated
2 / 23 g
7%
Saturated
1 / 23 g
5%
Trans
0 g
Cholesterol
67 / 300 g
22%
Omega 3
1 / 5 g
19%
Omega 6
0 / 19 g
2%
Omega 9
0 g
Protein
Protein
22 / 80 g
28%
Amino Acids
Histidine
1 / 3 g
26%
Isoleucine
1 / 2 g
71%
Leucine
2 / 3 g
62%
Lysine
2 / 2 g
85%
Methionine
1 / 1 g
66%
Phenylalanine
1 / 2 g
57%
Threonine
1 / 1 g
104%
Tryptophan
0 / 0 g
103%
Valine
1 / 2 g
60%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
3 g
Glutamic Acid
3 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
18%
Riboflavin, B2
0 / 1 mg
17%
Niacin, B3
6 / 15 mg
38%
Pantothenic Acid, B5
2 / 5 mg
38%
Pyridoxine, B6
0 / 1 mg
28%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
6 / 2 mcg
235%
Folate
15 / 400 mcg
4%
Vitamin A
20 / 800 mcg
3%
Vitamin C
2 / 83 mg
3%
Vitamin D
11 / 15 mcg
75%
Vitamin E
2 / 15 mg
15%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
57 / 1k mg
6%
Copper
0 / 1 mg
14%
Iron
1 / 13 mg
8%
Magnesium
29 / 370 mg
8%
Manganese
0 / 2 mg
19%
Phosphorous
279 / 700 mg
40%
Potassium
459 / 3k mg
15%
Selenium
18 / 55 mcg
33%
Sodium
57 / 2.3k mg
2%
Zinc
1 / 10 mg
8%
Chromium
3 / 30 mcg
11%
Molybdenum
11 / 45 mcg
25%
Iodine
17 / 150 mcg
11%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
81 g
Caffeine
0 mg
Choline
73 mg
Taurine
0 mg

References

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

  1. 1.Fish, trout, rainbow, farmed, raw. USDA Standard Reference, Legacy. Food ID 173717.
  2. 2.Fish, trout, mixed species, raw. USDA Standard Reference, Legacy. Food ID 175153.
  3. 3.Fish, trout, rainbow, wild, raw. USDA Standard Reference, Legacy. Food ID 175154.
  4. 4.Trout, raw. Frida. Public Food Key 713.
  5. 5.Rainbow trout, raw. Frida. Public Food Key 774.
  6. 6.Lake trout, raw. Frida. Public Food Key 842.
  7. 7.Trout, ocean, aquacultured, fillet, without skin, raw. Australian Nutrient Database. Public Food Key F009268.
  8. 8.Trout, rainbow, aquacultured, raw. Australian Nutrient Database. Public Food Key F009271.

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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