Fish, trout, grilled
Common food
Photo: Wikipedia
Grilled trout is a freshwater fish with a delicate, flaky texture and a rich, buttery flavor that intensifies with the smoky char of the grill. Its flesh is typically pink to orange, turning opaque and tender when cooked. Nutritionally, it's a powerhouse of high-quality protein and heart-healthy fats, providing nearly all its calories from protein and fat with zero carbohydrates.
Calorie split: 53% protein · 0% carbs · 47% fat
↓ Full nutrition💚 Why it's loved
People love grilled trout for its clean, sweet flavor that pairs beautifully with simple herbs like dill and lemon, making it a gourmet yet approachable centerpiece. Its versatility allows it to be the star of a rustic outdoor cookout or an elegant plated dinner.
⚠️ Watch-outs & how to enjoy it better
The primary caution is for individuals with a fish or seafood allergy, as trout is a common allergen. To enjoy it safely, those with mild sensitivities can try thoroughly cooked trout in small portions, while those with severe allergies must avoid it entirely. Additionally, like all fish, it can contain environmental contaminants; choosing trout from reputable, sustainable sources minimizes this risk.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Rich in omega-3 fatty acids for heart and brain health.
- Provides essential minerals like selenium and phosphorus.
- Naturally carbohydrate-free, suitable for low-carb diets.
- Contains vitamin B12 for nerve function and energy.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The vibrant pink-orange color of trout flesh comes from astaxanthin, a carotenoid pigment they obtain from eating crustaceans and algae in their diet.
Full nutrition (USDA data · scales with serving)
| Water | 64.0 g |
| Energy | 199 kcal |
| Protein | 25.3 g |
| Total lipid (fat) | 10.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 32.0 mg |
| Iron, Fe | 0.40 mg |
| Magnesium, Mg | 32.0 mg |
| Phosphorus, P | 287 mg |
| Potassium, K | 478 mg |
| Sodium, Na | 273 mg |
| Zinc, Zn | 0.57 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 29.9 ug |
| Vitamin C, total ascorbic acid | 2.9 mg |
| Thiamin | 0.13 mg |
| Riboflavin | 0.11 mg |
| Niacin | 7.1 mg |
| Vitamin B-6 | 0.40 mg |
| Folate, total | 13.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 13.0 ug |
| Choline, total | 82.6 mg |
| Vitamin B-12 | 4.9 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 101 ug |
| Retinol | 100 ug |
| Carotene, beta | 4.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 3.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 20.2 ug |
| Vitamin K (phylloquinone) | 2.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.3 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.29 g |
| SFA 16:0 | 1.5 g |
| SFA 18:0 | 0.41 g |
| Fatty acids, total monounsaturated | 3.3 g |
| MUFA 16:1 | 0.44 g |
| MUFA 18:1 | 2.5 g |
| MUFA 20:1 | 0.29 g |
| MUFA 22:1 | 0.02 g |
| Fatty acids, total polyunsaturated | 2.6 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:3 | 0.16 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.06 g |
| PUFA 20:5 n-3 (EPA) | 0.28 g |
| PUFA 22:5 n-3 (DPA) | 0.12 g |
| PUFA 22:6 n-3 (DHA) | 0.65 g |
| Cholesterol | 77.0 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
Is grilled trout a good source of omega-3s?
Yes, trout is one of the richer freshwater sources of omega-3 fatty acids, particularly EPA and DHA, which are linked to reduced inflammation and improved cardiovascular health.
How do I prevent grilled trout from sticking to the grill?
Ensure the grill grates are very clean, preheated, and well-oiled. Pat the trout dry, brush it with oil, and place it skin-side down on the hot, oiled grates. Avoid moving it until it releases naturally.
What's the difference between trout and salmon?
While related, trout are typically freshwater fish with a milder, more delicate flavor and finer flake. Salmon are anadromous (living in both salt and fresh water) with a richer, more robust flavor and higher fat content.
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 1.99 kcal/g · 51% 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: 0.57 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.