Fish, trout, brook, raw, New York State
Whole food · Finfish and Shellfish Products
Photo: Wikipedia
Brook trout, a freshwater char native to New York's cold streams, boasts a delicate, flaky texture with a mild, nutty sweetness. This raw fillet is a lean protein powerhouse, delivering over 21 grams of protein with virtually no carbohydrates, making it a clean, nutrient-dense choice for health-conscious cooks.
Calorie split: 78% protein · 0% carbs · 22% fat
↓ Full nutrition💚 Why it's loved
People cherish brook trout for its subtle, refined flavor that tastes of clean water and forest streams, often described as the 'aristocrat of freshwater fish.' Its versatility allows it to shine simply pan-seared with butter or as the star of elegant, rustic dishes.
⚠️ Watch-outs & how to enjoy it better
As a freshwater fish, it can have a mild 'muddy' or 'earthy' taste if not sourced from pristine waters, which some find unappealing. Those with fish allergies should avoid it entirely. To counteract any strong flavor, marinate briefly in acidic ingredients like lemon juice or buttermilk before cooking.
Key benefits
- Excellent source of high-quality, complete protein for muscle maintenance.
- Naturally very low in carbohydrates and sugars.
- Provides essential omega-3 fatty acids for heart and brain health.
- Rich in B vitamins like B12 and niacin for energy metabolism.
- Contains important minerals such as selenium and phosphorus.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The vibrant spots on a brook trout's back are not just for camouflage; they are unique to each individual, like a fingerprint, and become more vivid during spawning season.
Full nutrition (USDA data · scales with serving)
| Water | 75.7 g |
| Energy | 110 kcal |
| Energy | 458 kj |
| Protein | 21.2 g |
| Total lipid (fat) | 2.7 g |
| Ash | 1.3 g |
| Carbohydrate, by difference | 0.00 g |
| Calcium, Ca | 25.0 mg |
| Iron, Fe | 0.38 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 246 mg |
| Potassium, K | 417 mg |
| Sodium, Na | 45.0 mg |
| Zinc, Zn | 0.55 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.02 mg |
| Thiamin | 0.14 mg |
| Riboflavin | 0.10 mg |
| Niacin | 5.3 mg |
| Vitamin B-6 | 0.27 mg |
| Vitamin B-12 | 2.8 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.59 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.05 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 0.40 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.11 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.81 g |
| MUFA 14:1 | 0.01 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.20 g |
| MUFA 16:1 c | 0.19 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 0.56 g |
| MUFA 18:1 c | 0.55 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.01 g |
| Fatty acids, total polyunsaturated | 0.77 g |
| PUFA 18:2 | 0.21 g |
| PUFA 18:2 n-6 c,c | 0.20 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.05 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.05 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.01 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.02 g |
| PUFA 20:3 n-3 | 0.01 g |
| PUFA 20:3 n-6 | 0.02 g |
| PUFA 20:4 | 0.09 g |
| PUFA 20:5 n-3 (EPA) | 0.07 g |
| PUFA 22:4 | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.03 g |
| PUFA 22:6 n-3 (DHA) | 0.25 g |
| Fatty acids, total trans | 0.02 g |
| Fatty acids, total trans-monoenoic | 0.01 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.01 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 60.0 mg |
Amino acid profile (per 100g)
Estimated from Fish, fish sticks, frozen, prepared — USDA does not publish this profile for Fish.
| Tryptophan | 0.12 g |
| Threonine | 0.37 g |
| Isoleucine | 0.43 g |
| Leucine | 0.85 g |
| Lysine | 0.80 g |
| Methionine | 0.30 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.29 g |
| Valine | 0.50 g |
| Arginine | 0.59 g |
| Histidine | 0.23 g |
| Alanine | 0.55 g |
| Aspartic acid | 0.82 g |
| Glutamic acid | 2.3 g |
| Glycine | 0.47 g |
| Proline | 0.78 g |
| Serine | 0.49 g |
| Hydroxyproline | 0.00 g |
FAQ
How is brook trout different from other trout like rainbow or brown trout?
Brook trout (a char) have a more delicate, nutty flavor and firmer texture compared to the milder rainbow trout or the richer, often larger brown trout. They are also a native North American species, while rainbows and browns were introduced.
What's the best way to cook raw brook trout fillets?
Due to its lean, delicate flesh, quick, high-heat methods like pan-searing or grilling work best. Overcooking will dry it out. A simple preparation with salt, pepper, and a quick sear in butter or oil is ideal.
Is brook trout a sustainable fish choice?
Sustainability varies greatly. Wild brook trout from well-managed, cold-water streams (like those in New York) are often a good choice. However, some populations are threatened. Look for 'US - Lake' or 'US - Stream' certifications from the Monterey Bay Aquarium Seafood Watch.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.10 kcal/g · 77% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.11 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.