Trout Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 162

% Daily Value *

Total Fat 7g %11

Saturated Fat 2g %8

Trans Fat 0g

Cholesterol 70mg %0

Sodium 61mg %4

Total Carbohydrate 0g %0

Dietary Fiber 0g %0

Total Sugars 0g

Protein 24g

Vitamin D 759.0IU %126

Calcium 30.0mg %2

Iron 0.4mg %2

Potassium 450mg %11

Phosphorus 270.0mg %27

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Vitamins in trout

Vitamin K 0.1µg %0

Vitamin C 2.9mg %3

Vitamin B2 (Riboflavin) 0.1mg %8

Vitamin A 301.0IU %10

Vitamin B1 (Thiamin) 0.1mg %12

Choline, total 77.6mg %14

Vitamin E 2.8mg %19

Vitamin B6 0.4mg %30

Vitamin B5 (Pantothenic acid) 2.0mg %40

Vitamin B3 (Niacin) 6.6mg %42

Vitamin D 759.0IU %127

Vitamin B12 4.1µg %171

Minerals in trout

Manganese 0.0mg %1

Iron 0.4mg %2

Calcium 30.0mg %2

Zinc 0.5mg %4

Sodium 61.0mg %4

Copper 0.1mg %6

Magnesium 30.0mg %7

Potassium 450.0mg %12

Phosphorus 270.0mg %27

Selenium 28.1µg %51

Amino Acids in trout

Valine 1.3g %66

Leucine 2.0g %69

Isoleucine 1.1g %77

Cystine 0.3g %87

Tyrosine 0.8g %90

Tryptophan 0.3g %93

Methionine 0.7g %95

Threonine 1.1g %97

Histidine 0.7g %98

Lysine 2.3g %102

Phenylalanine 1.0g %104

Fatty Acids in trout

Omega-3 0.98g %62

DPA 0.11g %73

EPA 0.26g %86

DHA 0.62g %308

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of trout is 0.0/100 which makes it a low quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Trout has a complete source of protein.

amino acid mg/kg of BW mg/g of protein
Valine 39 53
Leucine 59 84
Isoleucine 30 48
Tryptophan 6 12
Threonine 23 46
Histidine 15 31
Lysine 45 95
Met+Cys 22 42
Phe+Tyr 30 76

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in trout is 6.0 which makes it a high P:E food.

low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of trout is 1.7 which makes it a medium energy density food.

low ED
high ED
medium ED

How nutritious is this food?

Micronutrients in trout as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that trout is lacking.

Nutrient Density Score for trout is 40/100 good).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for trout

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 0.60 <4
Zinc:Copper 9.82 <12
Potassium:Sodium 7.38 >2
Caclcium:Magnesium 1.00 <2
Iron:Copper 7.27 <15
Calcium:Phosphorus 0.11 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 57%

low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with high insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

44% of insulinogenic calories