Trout · cooked
Values per 100 g — CIQUAL data (ANSES).
Photo: Pexels
An alternative to salmon
Trout is like a lighter salmon: 21 g of protein and 6 g of fat per 100 g (140 kcal), with omega-3s. Leaner than salmon, it keeps its qualities for slightly fewer calories — a good compromise.
Its pink, mild flesh is well liked and easy to cook.
Bulking and cutting
Its moderate calorie density makes it versatile: perfect when cutting for its protein and omega-3s without too many calories, and well suited to bulking with a good starch around it. Benchmark: 130 g cooked ≈ 27 g of protein.
Cooking it well
Like salmon, it dries out if overcooked: oven, pan or parcel, short cooking, flesh glossy in the centre. A squeeze of lemon and some herbs are enough to lift it.
Fresh, smoked or canned
Farmed trout is common, affordable and keeps good omega-3s: an excellent way to eat oily fish without breaking the bank. Smoked trout is handy in a salad or on bread, but it is saltier: watch the sodium if you eat it often.
Like salmon, it also comes canned: convenient, long-keeping, and still rich in protein and omega-3s for a quick meal.
What to pair it with
Trout pairs with a starch and green vegetables.
Key takeaways
- 21 g protein + omega-3s per 100 g: a lighter salmon.
- Leaner than salmon, a bit lower in calories.
- Versatile: cutting as well as bulking.
- Short cooking to keep it tender.
Frequently asked questions
Trout or salmon?
Trout is leaner and often cheaper; salmon is fattier and richer in omega-3s. Both are excellent choices — alternate them.
Is trout rich in omega-3s?
Yes, like oily fish it provides omega-3s, a bit less than salmon but far more than white fish.
Is trout an oily or lean fish?
It is a medium-fat fish: with ~6 g of fat per 100 g, it sits between very lean white fish (cod) and the fattiest ones (salmon, mackerel). Enough for good omega-3s, without weighing too much on calories.
Compute your needs and track your progress
Calorie, protein and macro calculators — free, no account.