Trout calories come to 118 for one 62 g fillet and 190 per 100 g, cooked with dry heat. Protein is the story here. It supplies 58% of those calories, and a single fillet covers 33% of the protein daily value with no carbs and only 42 mg of sodium.
118kcal
1 fillet · 62 g, cooked, dry heat
58%protein
16.5 gProtein
0 gCarbs
5.3 gFat
How to burn off 118 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Cooked, dry heat · per 62 g
Calories
118 kcal
Protein
16.5 g
Carbohydrate
0 g
Fat
5.3 g
Saturated fat
0.9 g
Cholesterol
46 mg
Sodium
42 mg
Potassium
287 mg
Iron
1.2 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified October 2026. How we verify our data →
Trout: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 fillet (62 g)
118
16.5 g
0 g
5.3 g
42 mg
6%
Rainbow, farmed fillet (71 g)
119
16.9 g
0 g
5.2 g
43 mg
6%
3 oz portion (85 g)
162
22.6 g
0 g
7.2 g
57 mg
8%
100 g
190
26.6 g
0 g
8.5 g
67 mg
10%
3 × 1 fillet (62 g)
353
49.5 g
125 mg
5 × 1 fillet (62 g)
589
82.6 g
208 mg
One fillet is a 118-calorie serving
A cooked trout fillet of 62 g lands at 118 calories, 16.5 g of protein and 5.3 g of fat. That is 6% of the daily calorie value. For a piece of fish that covers a third of the protein daily value on its own, that is a small price.
Farmed rainbow fillets run a little heavier. The USDA lists one at 71 g and 119 calories, with 16.9 g of protein, so the farmed label barely moves the total. A 3 oz portion (85 g), the size many recipes use, comes to 162 calories and 22.6 g of protein, or 45% of the protein daily value.
The total climbs in a straight line with the fillet count. Two fillets (124 g) are 236 calories and 33 g of protein. Three fillets (186 g) reach 353 calories and 49.5 g of protein, nearly a full day's protein value. Five fillets, a family platter at 310 g, add up to 589 calories with 82.6 g of protein.
Protein brings 58% of the calories
Per 100 g, cooked trout carries 26.6 g of protein, 8.5 g of fat and 0 g of carbohydrate. Protein supplies 58% of the calories and fat the other 42%. There is no starch and 0 g of fiber, so every calorie is either protein or fat.
The fat line is moderate. Saturated fat sits at 1.5 g per 100 g against a daily value of 20 g, and a single fillet holds 5.3 g of total fat. Atlantic salmon carries 12.4 g of fat per 100 g, so trout is clearly the leaner of the two.
If you track macros, trout is close to a pure protein entry with a modest fat line attached. A 100 g portion gives 53% of the protein daily value for 10% of the calorie value. That ratio is the main reason to choose it.
Sodium stays low; cholesterol is the number to check
Plain cooked trout is a low-sodium food. A 100 g portion holds 67 mg, just 3% of the 2300 mg daily value, and one fillet has 42 mg. Even five fillets total only 208 mg.
Cholesterol is the larger line: 74 mg per 100 g against a daily value of 300 mg, or about a quarter of it. If you watch cholesterol, a single fillet or a 3 oz portion keeps that row smaller than a full 100 g serving.
Potassium is a quiet plus at 463 mg per 100 g, measured against a daily value of 4700 mg. Smoked trout is a different product. Items like Echo Falls Hardwood Smoked Rainbow Trout and Acme Smoked Trout are processed differently, so read their own labels rather than applying these plain cooked numbers.
Trout needs a carb and a vegetable beside it
With 0 g of carbs and 0 g of fiber, trout covers protein and some fat but leaves the rest of the plate open. Rice, potatoes, bread or a grain bowl supply the carbohydrate. Vegetables bring the fiber the fish lacks.
These numbers are for trout cooked with dry heat, meaning baked, broiled or grilled without added fat. Butter, oil, breading or a cream sauce add calories that are not in the 190 per 100 g figure, so log those separately. The cooking fat can easily matter more than the choice between a farmed and a wild fillet.
Packaged fillets from Sea Best or Coastal Seafood Andean Rainbow Trout Fillets come in their own sizes, so weigh the cooked portion when you can. If you would rather skip the scale, BodyPal can log trout from a photo of your plate.
How does trout compare?
Here is how trout stacks up against steelhead trout, Atlantic salmon and cod, per 100 g and per usual serving.
Verdict: For the fewest calories pick steelhead trout at 168 per 100 g, and for the most protein stay with trout at 26.6 g. Atlantic salmon adds fat at 12.4 g, and the cod entry carries 426 mg of sodium and 11.7 g of carbs, so it is the one to skip if you count either.
Fresh fillet labels are per raw weight, so they read lower than the cooked numbers above. Source: manufacturer labels / USDA FoodData Central.
Trout FAQs
How many calories are in one trout fillet?
A cooked trout fillet (62 g) has about 118 calories. Per 100 g, cooked trout has 190 calories.
Is trout good for weight loss?
Cooked trout has 190 calories per 100 g with 26.6 g protein and 0 g carbs. A 62 g fillet adds 118 calories and 16.5 g protein.
Trout vs salmon: which has fewer calories?
Cooked trout has 190 calories per 100 g, while Atlantic salmon has 206, so trout is slightly lower.
How much protein is in trout?
A cooked trout fillet (62 g) has 16.5 g protein, and 100 g has 26.6 g. Fat is 8.5 g per 100 g.
How many calories are in steelhead trout?
Steelhead trout has 168 calories per 100 g. That is a little lower than the 190 per 100 g for cooked mixed-species trout, mostly because steelhead carries less fat, 7.4 g versus 8.5 g.
How much protein is in steelhead trout?
Steelhead trout provides 23.8 g of protein per 100 g. Regular cooked trout is slightly higher at 26.6 g per 100 g, so both count as high-protein fish with 0 g of carbs.
What are the nutrition facts for cooked steelhead trout?
Per 100 g, steelhead trout has 168 calories, 23.8 g of protein, 7.4 g of fat, 0 g of carbs and 61 mg of sodium. It is a carb-free, low-sodium fish much like regular trout.
Does steelhead trout have more sodium than regular trout?
No. Steelhead trout has 61 mg of sodium per 100 g, while cooked trout has 67 mg. Both are low next to the cod entry on this page at 426 mg.
