Trout Fillets, Raw
Raw trout fillets provide an excellent source of high-quality protein with a moderate calorie content, making them a smart choice for a balanced diet. They contain moderate total fats, mostly unsaturated, supporting heart health. Rich in potassium, phosphorus, and B vitamins, especially B12, they help maintain nervous system function and overall vitality. Additionally, the vitamin D and omega-3 content support bone strength and general wellness.
Macronutrient distribution
A Serving (113 g) of Trout Fillets, Raw contains 158 calories, 22 g of protein, 0 g of carbohydrates, and 7.3 g of fat.
- Protein
- 22 g57%
- Fat
- 7.3 g43%
of calories
Calorie Burn
How long would it take to burn off 158 calories?
- Walking3.5 mph, moderate pace28 min
- YogaModerate effort, gentle pace40 min
- SwimmingFreestyle, moderate effort21 min
- Biking12–14 mph, moderate effort15 min
- StairsStair climbing, moderate pace20 min
- Running5 mph (12 min/mile)15 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (113 g)
Fats
- Total Fat7.3 / 83 g(9%)
- Saturated Fat1.2 / 25 g(5%)
- Monounsaturated Fat2.4 g
- Polyunsaturated Fat1.6 g
- Cholesterol66.7 / 300 mg(22%)
- Omega-30.9 g
- Omega-60.45 g
- Omega-90.37 g
- Oleic Acid1.3 g
- Erucic Acid0.05 g
- Lauric Acid0.02 g
- Stearic Acid0.19 g
- Linoleic Acid0.34 g
- Myristic Acid0.17 g
- Palmitic Acid0.81 g
- Eicosenoic Acid0.31 g
- Arachidonic Acid0.16 g
- Alpha-Linolenic Acid (ALA)0.14 g
- Docosahexaenoic Acid (DHA)0.55 g
- Gamma-Linolenic Acid (GLA)0.02 g
- Docosapentaenoic Acid (DPA)0.15 g
- Eicosapentaenoic Acid (EPA)0.21 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.07 g
Protein
- Protein22 / 56 g(39%)
Amino Acids
- Lysine2 g
- Serine1.1 g
- Valine1.2 g
- Alanine1.2 g
- Cystine0.11 g
- Cysteine0.45 g
- Proline1.2 g
- Arginine1.4 g
- Histidine0.79 g
- Threonine1.2 g
- Isoleucine1.1 g
- Methionine0.79 g
- Tryptophan0.33 g
- Glutamic Acid3.4 g
- Aspartic Acid2.6 g
- Phenylalanine1.1 g
- Glycine1.1 g
- Leucine1.9 g
- Tyrosine1 g
Vitamins
- Vitamin A20.3 / 900 ug(2%)
- Vitamin C2.3 / 90 mg(3%)
- Vitamin D11.3 / 15 ug(75%)
- Vitamin E2.3 / 15 mg(15%)
- Vitamin K0.11 / 120 ug(0%)
- Vitamin B60.36 / 1.3 mg(28%)
- Vitamin B125.6 / 2.4 ug(235%)
- Thiamin (B1)0.2 / 1.2 mg(17%)
- Riboflavin (B2)0.2 / 1.3 mg(16%)
- Niacin (B3)5.6 / 16 mg(35%)
- Folate14.7 / 400 ug(4%)
- Pantothenic Acid (B5)1.9 / 5 mg(38%)
- Choline73.4 / 550 mg(13%)
Minerals
- Calcium56.5 / 1,000 mg(6%)
- Iron1 / 8 mg(13%)
- Magnesium29.4 / 420 mg(7%)
- Phosphorus279.1 / 700 mg(40%)
- Potassium458.8 / 3,400 mg(13%)
- Sodium56.5 / 2,300 mg(2%)
- Zinc0.79 / 11 mg(7%)
- Copper0.12 / 0.9 mg(14%)
- Manganese0.38 / 2.3 mg(17%)
- Selenium18.1 / 55 ug(33%)
- Iodine17 / 150 ug(11%)
- Chromium3.4 / 35 ug(10%)
- Molybdenum11.3 / 45 ug(25%)
Other
- Water81.4 / 3,700 g(2%)
Sources
Start today, for free
Track calories and macros in seconds per meal. Download, set your goal and you're ready to go.
