Trout Nutrition

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Nutrition Facts

Serving Size

1 small fillet (113g)

Amount per serving

Calories

259

% Daily Value *

Total Fat 11.3g

14%

Saturated Fat 2.5g

13%

Trans Fat

Cholesterol 63mg

21%

Sodium 436mg

19%

Total Carbohydrate 14.2g

Dietary Fiber 0.7g

Total Sugars

Protein 23.6g

Vitamin D

Calcium 62mg

Iron 1mg

Potassium 446mg

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

2.49 mg

Thiamin

21%

0.25 mg

Riboflavin

15%

0.2 mg

Niacin

43%

6.89 mg

Pantothenic Acid

—

Vitamin B6

35%

0.59 mg

Folate

29.4 mcg

Folic Acid

14.7 mcg

Food Folate

14.7 mcg

Fortified Folate

40.7 mcg

Choline

13%

72.9 mg

Betaine

—

Vitamin B12

163%

3.91 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

15%

137 mcg

Retinol

133 mcg

Beta Carotene

41.8 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

—

Lycophene

0 mcg

Lutein and Zeaxanthin

2.26 mcg

Vitamin E

26%

3.89 mg

Added Vitamin E

0 mg

Beta Tocopherol

—

Gamma Tocopherol

—

Delta Tocopherol

—

Alpha Tocotreniol

—

Beta Tocotreniol

—

Gamma Tocotreniol

—

Delta Tocotreniol

—

Vitamin D2 and D3

17.2 mcg

Vitamin D2

—

Vitamin D3

—

Vitamin D

—

Vitamin K

7.57 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

62.1 mg

Iron

1.19 mg

Magnesium

33.9 mg

Phosphorus

22%

277 mg

Potassium

446 mg

Sodium

19%

436 mg

Zinc

0.72 mg

Copper

10%

0.09 mg

Manganese

—

Selenium

56%

30.6 mcg

Fluoride

—

Iodine

—

Fat

14%

11.3 g

Saturated Fat

13%

2.54 g

Butyric Acid

0.01 g

Caproic Acid

0.01 g

Caprylic Acid

0.01 g

Capric Acid

0.01 g

Lauric Acid

0.02 g

Tridecylic Acid

—

Myristic Acid

0.23 g

Pentadecylic Acid

—

Palmitic Acid

1.54 g

Margaric Acid

—

Stearic Acid

0.63 g

Arachidic Acid

—

Behenic Acid

—

Lignoceric Acid

—

Monounsaturated Fat

3.54 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

0.25 g

Docos-13-enoic Acid

—

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

—

Polyunsaturated Fat

3.57 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)

0.23 g

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

0.1 g

Docosahexanoic Acid (DHA)

0.54 g

Trans Fat

—

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

21%

63.3 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

47%

23.6 g

Tryptophan

—

Threonine

—

Isoleucine

—

Leucine

—

Lysine

—

Methionine

—

Cystine

—

Phenylalanine

—

Tyrosine

—

Valine

—

Arginine

—

Histidine

—

Alanine

—

Aspartic Acid

—

Glutamic Acid

—

Glycine

—

Proline

—

Serine

—

Hydroxyproline

—

Carbohydrates

14.2 g

Fibre

0.68 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

—

Added Sugar

—

Sucrose

—

Glucose

—

Fructose

—

Lactose

—

Maltose

—

Galactose

—

Sugar Alcohols

—

Starch

—

Calories

259 kcal

Water

62.7 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) (98 g)
1 medium trout (yield after cooking, bone removed) (195 g)
1 large trout (yield after cooking, bone removed) (390 g)
1 cup, cooked, flaked (136 g)
1 oz, boneless, raw (yield after cooking) (27 g)
1 oz, boneless, cooked (28.4 g)
1 oz, with bone, raw (yield after cooking, bone removed) (18 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 Selenium
Good source of Thiamin
Good source of Riboflavin
Good source of Vitamin A
Good source of Phosphorus
Good source of Sodium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

High Protein
Moderate Fat
Low 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 20.9g of protein, which is about the same as 3.5 eggs, 0.8 chicken breasts, or 1.5 cups (406g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

13.5g 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.

0.868g 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 ^‡