Trout Nutrition

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Nutrition Facts

Serving Size

1 small fillet (113g)

Amount per serving

Calories

232

% Daily Value *

Total Fat 12.7g

16%

Saturated Fat 2.5g

12%

Trans Fat

Cholesterol 81mg

27%

Sodium 425mg

18%

Total Carbohydrate 0.1g

Dietary Fiber 0g

Total Sugars

Protein 27.6g

Vitamin D

Calcium 35mg

Iron 0mg

Potassium 523mg

11%

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.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C

3.84 mg

Thiamin

13%

0.16 mg

Riboflavin

10%

0.12 mg

Niacin

48%

7.7 mg

Pantothenic Acid

—

Vitamin B6

25%

0.42 mg

Folate

13.6 mcg

Folic Acid

0 mcg

Food Folate

13.6 mcg

Fortified Folate

13.6 mcg

Choline

16%

89.9 mg

Betaine

—

Vitamin B12

210%

5.05 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

11%

98.3 mcg

Retinol

98.3 mcg

Beta Carotene

0 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

—

Lycophene

0 mcg

Lutein and Zeaxanthin

0 mcg

Vitamin E

25%

3.73 mg

Added Vitamin E

0 mg

Beta Tocopherol

—

Gamma Tocopherol

—

Delta Tocopherol

—

Alpha Tocotreniol

—

Beta Tocotreniol

—

Gamma Tocotreniol

—

Delta Tocotreniol

—

Vitamin D2 and D3

21.9 mcg

Vitamin D2

—

Vitamin D3

—

Vitamin D

—

Vitamin K

5.08 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

35 mg

Iron

0.44 mg

Magnesium

35 mg

Phosphorus

25%

313 mg

Potassium

11%

523 mg

Sodium

18%

425 mg

Zinc

0.62 mg

Copper

0.06 mg

Manganese

—

Selenium

59%

32.7 mcg

Fluoride

—

Iodine

—

Fat

16%

12.7 g

Saturated Fat

12%

2.48 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0.01 g

Tridecylic Acid

—

Myristic Acid

0.25 g

Pentadecylic Acid

—

Palmitic Acid

1.69 g

Margaric Acid

—

Stearic Acid

0.45 g

Arachidic Acid

—

Behenic Acid

—

Lignoceric Acid

—

Monounsaturated Fat

4.47 g

Myristoleic Acid

—

Pentadecenoic Acid

—

Hexadec-9-enoic Acid

—

Palmitoleic Acid

—

Trans Hexadec 9 Enoic Acid

—

Heptadecylic Acid

—

Octadec-9-enoic Acid

—

Oleic Acid

—

Elaidic Acid

—

Vaccenic Acid

—

Gondoic Acid

0.32 g

Docos-13-enoic Acid

—

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

—

Polyunsaturated Fat

3.79 g

9,12-octadecadienoic Acid

—

Linoleic Acid

—

Conjugated Linoleic Acids (CLAs)

—

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

—

Linolenic Acid

—

Alpha Linolenic Acid (ALA)

—

Gamma Linolenic Acid (GLA)

—

Punicinic Acid

—

Paranaric Acid

0 g

Eicosadienoic Acid

—

Icosatrienioc Acid

—

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

—

Eicosatetraenoic Acid (ETA)

—

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

0.3 g

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

0.13 g

Docosahexanoic Acid (DHA)

0.71 g

Trans Fat

—

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

27%

81.4 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

55%

27.6 g

Tryptophan

—

Threonine

—

Isoleucine

—

Leucine

—

Lysine

—

Methionine

—

Cystine

—

Phenylalanine

—

Tyrosine

—

Valine

—

Arginine

—

Histidine

—

Alanine

—

Aspartic Acid

—

Glutamic Acid

—

Glycine

—

Proline

—

Serine

—

Hydroxyproline

—

Carbohydrates

0.11 g

Fibre

0 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

—

Added Sugar

—

Sucrose

—

Glucose

—

Fructose

—

Lactose

—

Maltose

—

Galactose

—

Sugar Alcohols

—

Starch

—

Calories

232 kcal

Water

71.6 g

Ash

—

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

1 small fillet (113 g)
1 medium fillet (170 g)
1 large fillet (255 g)
1 small trout (yield after cooking, bone removed) (82 g)
1 medium trout (yield after cooking, bone removed) (163 g)
1 large trout (yield after cooking, bone removed) (327 g)
1 cup, cooked, flaked (136 g)
1 oz, boneless, raw (yield after cooking) (23 g)
1 oz, boneless, cooked (28.4 g)
1 oz, with bone, raw (yield after cooking, bone removed) (15 g)
1 oz, with bone, cooked (yield after bone removed) (19 g)
1 cubic inch, with bone, cooked (yield after bone removed) (11 g)
1 cubic inch, boneless, cooked (17 g)

Nutrient Sources ^‡

Excellent source of Niacin
Excellent source of Vitamin B6
Excellent source of Vitamin B12
Excellent source of Vitamin E
Excellent source of Phosphorus
Excellent source of Selenium
Good source of Choline
Good source of Sodium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

High Protein
High Fat
Zero Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Recommended Protein Powder

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Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page about them.

100g of Trout contains 24.4g of protein, which is about the same as 4.1 eggs, 0.9 chicken breasts, or 1.7 cups (474g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

0.1g per 1 small fillet

Profile of Fat in Item

Types of Fats

Moderate amount of Saturated Fat.

Too much can raise LDL ("bad") cholesterol

Zero Trans Fat.

Contains Omega-3 polyunsaturated fatty acids.

1.138g per 1 small fillet
Can help improve heart health

High in Cholesterol.

Trout

Daily Value Calculator

Detailed Nutrient Information

Vitamins

Minerals

Fats and Fatty Acids

Proteins and Amino Acids

Carbohydrates and Sugars

Other

Serving Sizes

Nutrient Sources ‡

Macronutrient Profile

Proportions of Macros

Profile of Protein in Item

Essential Amino Acids

Profile of Carbohydrates in Item

Fraction of Carbs by Type

Profile of Fat in Item

Types of Fats

Nutrient Sources ^‡