Nutrition facts · Fish and seafood
Calories in Trout (cooked)
Cooked trout has 190 calories per 100 g, and one fillet (62 g) has 118 calories. Most of its calories come from protein, with 26.6 g per 100 g, and the rest come from fat, since trout has no carbs.
Calories come from: Carbs 0% · Fat 42% · Protein 58%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 190 kcal | 26.6 g | 0 g | 8.5 g |
| 1 fillet | 62 g | 118 kcal | 16.5 g | 0 g | 5.3 g |
| 3 oz | 85 g | 162 kcal | 22.6 g | 0 g | 7.2 g |
Full nutrition (Per 100 g)
| Calories | 190 kcal |
|---|---|
| Protein | 26.6 g |
| Carbohydrates | 0 g |
| Fiber | 0 g |
| Fat | 8.5 g |
| of which saturated | 1.5 g |
| Sodium | 67 mg |
What changes the calories
- Cooked trout weighs less than raw trout because it loses water, so the same fish has more calories per gram once cooked.
- Pan-frying or basting with butter or oil adds the calories of the fat the fish absorbs, while baking, grilling or poaching without added fat adds little.
- Breading or batter adds carbs and soaks up extra cooking fat, raising the calories noticeably.
- Fillet size varies a lot between fish, so a restaurant or whole-fish portion can be much larger than a standard fillet.
Tips for logging it accurately
- Weigh your trout after cooking and log it as cooked, or weigh it raw and log a raw entry, but don't mix the two.
- Log any butter, oil, sauce or breading separately, since these can add more calories than you might expect.
- In BerryFit, snap a photo of your plate to log the trout and sides, then adjust the portion to match the weight you measured.
Log Trout (cooked) in seconds
Snap a photo of your meal or search for Trout (cooked) in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in a 3 oz serving of cooked trout?
A 3 oz (85 g) serving of cooked trout has 162 calories, with 22.6 g protein, 7.2 g fat and 0 g carbs.
How much protein is in trout?
Cooked trout has 26.6 g of protein per 100 g, and one 62 g fillet has 16.5 g.
Does trout have carbs?
No. Plain cooked trout has 0 g of carbs, though breading or sweet glazes would add some.
Is trout lower in calories than salmon?
Yes, slightly. Cooked trout has 190 calories per 100 g, compared with 206 for cooked salmon.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Fish, trout, mixed species, cooked, dry heat, FDC ID 172004); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
