Trout

Trout, coated, baked or broiled, made without fat

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Nutrition Facts

Serving Size

1 small fillet (112.99999999999999g)

Amount per serving

Calories

235

% Daily Value *

Total Fat 7.7g

10%

Saturated Fat 1.8g

9%

Trans Fat

Cholesterol 67mg

22%

Sodium 410mg

18%

Total Carbohydrate 14.8g

5%

Dietary Fiber 0.7g

2%

Total Sugars

Protein 24.7g

Vitamin D

Calcium 63mg

5%

Iron 1mg

7%

Potassium 466mg

10%

*

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.

Using default Daily Values from FDA.

Set personalized Daily Values

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Detailed Nutrient Information

Vitamin C

3%

2.6 mg

Thiamin

22%

0.26 mg

Riboflavin

16%

0.2 mg

Niacin

45%

7.22 mg

Pantothenic Acid

—

Vitamin B6

21%

0.36 mg

Folate

30.5 mcg

Folic Acid

15.8 mcg

Food Folate

14.7 mcg

Fortified Folate

41.8 mcg

Choline

14%

75.7 mg

Betaine

—

Vitamin B12

171%

4.1 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

10%

87 mcg

Retinol

87 mcg

Beta Carotene

1.13 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

—

Lycophene

0 mcg

Lutein and Zeaxanthin

2.26 mcg

Vitamin E

17%

2.6 mg

Added Vitamin E

0 mg

Beta Tocopherol

—

Gamma Tocopherol

—

Delta Tocopherol

—

Alpha Tocotreniol

—

Beta Tocotreniol

—

Gamma Tocotreniol

—

Delta Tocotreniol

—

Vitamin D2 and D3

17.7 mcg

Vitamin D2

—

Vitamin D3

—

Vitamin D

—

Vitamin K

1%

0.9 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

5%

63.3 mg

Iron

7%

1.24 mg

Magnesium

8%

35 mg

Phosphorus

23%

288 mg

Potassium

10%

466 mg

Sodium

18%

410 mg

Zinc

7%

0.76 mg

Copper

10%

0.09 mg

Manganese

—

Selenium

58%

32.1 mcg

Fluoride

—

Iodine

—

Fat

10%

7.67 g

Saturated Fat

9%

1.82 g

Butyric Acid

0.01 g

Caproic Acid

0.01 g

Caprylic Acid

0 g

Capric Acid

0.01 g

Lauric Acid

0.01 g

Tridecylic Acid

—

Myristic Acid

0.23 g

Pentadecylic Acid

—

Palmitic Acid

1.17 g

Margaric Acid

—

Stearic Acid

0.33 g

Arachidic Acid

—

Behenic Acid

—

Lignoceric Acid

—

Monounsaturated Fat

2.36 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

1.9 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)

0.24 g

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

0.1 g

Docosahexanoic Acid (DHA)

0.57 g

Trans Fat

—

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

22%

66.7 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

49%

24.7 g

Tryptophan

—

Threonine

—

Isoleucine

—

Leucine

—

Lysine

—

Methionine

—

Cystine

—

Phenylalanine

—

Tyrosine

—

Valine

—

Arginine

—

Histidine

—

Alanine

—

Aspartic Acid

—

Glutamic Acid

—

Glycine

—

Proline

—

Serine

—

Hydroxyproline

—

Carbohydrates

5%

14.8 g

Fibre

2%

0.68 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

—

Added Sugar

—

Sucrose

—

Glucose

—

Fructose

—

Lactose

—

Maltose

—

Galactose

—

Sugar Alcohols

—

Starch

—

Calories

235 kcal

Water

64.6 g

Ash

—

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 1 small fillet (113g)
  • 1 cubic inch, boneless, cooked (17g)
  • 1 cubic inch, with bone, cooked (yield after bone removed) (11g)
  • 1 oz, with bone, cooked (yield after bone removed) (19g)
  • 1 oz, with bone, raw (yield after cooking, bone removed) (18g)
  • 1 oz, boneless, cooked (28.35g)
  • 1 oz, boneless, raw (yield after cooking) (27g)
  • 1 cup, cooked, flaked (136g)
  • 1 large trout (yield after cooking, bone removed) (390g)
  • 1 medium trout (yield after cooking, bone removed) (195g)
  • 1 small trout (yield after cooking, bone removed) (98g)
  • 1 large fillet (255g)
  • 1 medium fillet (170g)

Nutrient Sources ‡

  • Excellent source of Niacin
  • Excellent source of Vitamin B12
  • Excellent source of Selenium
  • Good source of Thiamin
  • Good source of Riboflavin
  • Good source of Vitamin B6
  • Good source of Vitamin E
  • 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

Essential Amino Acids

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

Protein Quality Score: %†

Limiting Amino Acid:

  • Some foods that are a good source of include .

100g of Trout contains 21.9g of protein, which is about the same as 3.6 eggs, 0.8 chicken breasts, or 1.6 cups (425g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 14.1g per 1 small fillet

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Profile of Fat in Item

Types of Fats

Low in Saturated Fat.


Zero Trans Fat.

Contains Omega-3 polyunsaturated fatty acids.

High in Cholesterol.

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