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Trout, Raw

Trout, Raw

EverydayRaw

Raw trout is a freshwater fish prized for its delicate flavor and flaky texture. As a lean protein source, it is rich in essential nutrients, including omega-3 fatty acids, which support heart and brain health. When consumed raw, such as in sushi or sashimi preparations, it is crucial to ensure the trout is sourced from reputable suppliers to minimize the risk of parasites.

Macro Impact

A 3 oz serving contains 126 calories, 18g protein, 0g carbs, and 6g fat.

Calorie Burn

How long would it take to burn off 126 calories?
Walking3.5 mph, moderate pace
29 min
YogaModerate effort, gentle pace
21 min
SwimmingModerate effort, freestyle
16 min
Biking12-14 mph, moderate effort
13 min
StairsStair climbing, moderate pace
15 min
Running5 mph (12 min/mile)
11 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories126
% Daily Value*
Total Fat6g
7%
Saturated Fat1.0g
5%
Trans Fat0g
Polyunsaturated Fat1g
Monounsaturated Fat3g
Cholesterol49mg
16%
Sodium44mg
2%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein18g
Vitamin D3mcg
17%
Calcium37mg
3%
Iron1mg
7%
Potassium307mg
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
6 / 78 g
7%
Monounsaturated
3 / 31 g
9%
Polyunsaturated
1 / 23 g
5%
Saturated
1 / 23 g
4%
Trans
0 g
Cholesterol
49 / 300 g
16%
Omega 3
1 / 5 g
19%
Omega 6
0 / 19 g
1%
Omega 9
1 g
Protein
Protein
18 / 80 g
22%
Amino Acids
Histidine
1 / 3 g
17%
Isoleucine
1 / 2 g
51%
Leucine
1 / 3 g
46%
Lysine
2 / 2 g
67%
Methionine
1 / 1 g
43%
Phenylalanine
1 / 2 g
34%
Threonine
1 / 1 g
64%
Tryptophan
0 / 0 g
61%
Valine
1 / 2 g
43%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
3 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
26%
Riboflavin, B2
0 / 1 mg
23%
Niacin, B3
4 / 15 mg
26%
Pantothenic Acid, B5
2 / 5 mg
33%
Pyridoxine, B6
0 / 1 mg
13%
Biotin, B7
4 / 30 mcg
13%
Cobalamin, B12
7 / 2 mcg
276%
Folate
11 / 400 mcg
3%
Vitamin A
15 / 800 mcg
2%
Vitamin C
0 / 83 mg
1%
Vitamin D
3 / 15 mcg
22%
Vitamin E
0 / 15 mg
1%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
37 / 1k mg
4%
Copper
0 / 1 mg
18%
Iron
1 / 13 mg
10%
Magnesium
19 / 370 mg
5%
Manganese
1 / 2 mg
35%
Phosphorous
208 / 700 mg
30%
Potassium
307 / 3k mg
10%
Selenium
11 / 55 mcg
19%
Sodium
44 / 2.3k mg
2%
Zinc
1 / 10 mg
6%
Chromium
1 / 30 mcg
5%
Molybdenum
9 / 45 mcg
19%
Iodine
13 / 150 mcg
9%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
61 g
Caffeine
0 mg
Choline
55 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.Fish, trout, brook, raw, New York State. USDA Standard Reference, Legacy. Food ID 175181.
  5. 5.Fish, trout, rainbow, farmed, raw. Canadian Nutrient File. Food ID 3186.
  6. 6.Fish, trout, mixed species, raw. Canadian Nutrient File. Food ID 3204.
  7. 7.Fish, trout, rainbow, wild, raw. Canadian Nutrient File. Food ID 3205.
  8. 8.Fish, trout, brook, raw. Canadian Nutrient File. Food ID 502450.
  9. 9.Trout, raw. Frida. Public Food Key 713.
  10. 10.Rainbow trout, raw. Frida. Public Food Key 774.
  11. 11.Lake trout, raw. Frida. Public Food Key 842.
  12. 12.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.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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