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whole trout.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

trout

Recipes with whole trout + Add to pantry

SERVING

CALORIES

148

PROTEIN

20.8g

CARBS

FAT

6.6g

FIBER

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories148kcal—

Protein20.8g42%

Carbohydrates0g0%

Fiber0g0%

Sugar0g0%

Total fat6.6g8%

Saturated fat1.1g6%

Cholesterol58mg19%

Water71.4g—

MINERALS

Sodium52mg2%

Potassium361mg8%

Calcium43mg3%

Iron1.5mg8%

Magnesium22mg5%

Phosphorus245mg20%

Zinc0.66mg6%

Copper0.19mg21%

Manganese0.85mg37%

Selenium12.6µg23%

VITAMINS

Vitamin A17µg2%

Vitamin C0.50mg1%

Vitamin D3.9µg20%

Vitamin E0.20mg1%

Vitamin K0.10µg0%

Thiamin (B1)0.35mg29%

Riboflavin (B2)0.33mg25%

Niacin (B3)4.5mg28%

Pantothenic acid (B5)1.9mg39%

Vitamin B60.20mg12%

Folate (B9)13µg3%

Vitamin B127.8µg325%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 piece227g

HEALTH BENEFITS

Why eat it.

✓Excellent source of Omega-3 fatty acids (EPA and DHA), which support heart health and reduce inflammation.
✓Rich in high-quality, lean protein, essential for muscle building, repair, and overall body function.
✓Provides significant amounts of Vitamin B12, crucial for nerve function and the formation of red blood cells.
✓A natural source of Vitamin D, which is vital for bone health and immune system support.

COOKING TIPS

In the kitchen.

1Pat the trout dry inside and out before cooking to achieve crispy skin, especially when pan-searing or grilling.
2Stuff the cavity with aromatics like lemon slices, fresh dill, parsley, and garlic to infuse the fish with flavor as it cooks.
3Cook until the internal temperature reaches 145°F (63°C) or until the flesh is opaque and flakes easily with a fork. Be careful not to overcook as it can become dry.
4Whole trout is ideal for baking, grilling, or pan-frying. When baking, place it on a bed of vegetables or citrus slices to prevent sticking and add moisture.

STORAGE

Keep it fresh.

Store fresh whole trout in the coldest part of your refrigerator (at or below 40°F / 4°C) and cook within 1-2 days.
For longer storage, rinse, pat dry, wrap tightly in plastic wrap and then foil or a freezer bag, and freeze at 0°F (-18°C) for up to 3 months for best quality.

FAQ

Frequently asked questions.

Is whole trout healthy?

Yes, whole trout is highly nutritious, providing 20.77g of protein per 100g. It is an excellent source of Omega-3 fatty acids, which support heart health and reduce inflammation, and contains essential vitamins like B12 and D for nerve and bone health.

How many calories and carbs are in trout?

A 100g serving of trout contains approximately 148 calories and 0g of carbohydrates. This makes it an ideal food for low-carb or ketogenic diets while providing a significant amount of lean protein and 6.61g of healthy fats.

Is trout good for weight loss?

Trout is excellent for weight loss because it is high in protein and relatively low in calories. The high protein content helps increase satiety, keeping you full longer, while the healthy fats support metabolic health without adding sugar or carbs.

Is trout keto-friendly?

Yes, trout is perfectly keto-friendly as it contains zero carbohydrates. Its moderate fat content and high protein levels make it a staple for those following a ketogenic or low-carb lifestyle.

How do you cook a whole trout?

Whole trout is best prepared by grilling, roasting, or pan-searing. You can stuff the cavity with aromatics like lemon, garlic, and herbs; it is typically cooked until the flesh is opaque and flakes easily with a fork, usually taking 10-15 minutes depending on size.

What does trout taste like?

Trout has a mild, delicate, and slightly nutty flavor that is less intense than salmon. Its texture is fine-flaked and tender, making it a versatile fish that pairs well with simple ingredients like butter, lemon, and fresh parsley.

How do you know if a whole trout is fresh?

Look for clear, bulging eyes and bright red or pink gills. The skin should be shiny and firm to the touch, and the fish should have a clean, mild scent of the water rather than a strong or sour 'fishy' odor.

How long does fresh trout last in the fridge?

Fresh whole trout should be stored in the coldest part of the refrigerator, ideally on a bed of ice, and consumed within 1 to 2 days of purchase. For longer storage, it can be tightly wrapped and frozen for up to 3 months.

Can you eat the skin of a trout?

Yes, trout skin is edible and becomes deliciously crispy when pan-seared or grilled. The skin also contains healthy Omega-3 fats, though you should ensure the fish has been properly scaled before cooking.

Does trout contain high levels of mercury?

Generally, trout (especially farmed rainbow trout) is considered a low-mercury fish. It is categorized as a 'Best Choice' by the FDA, making it safe for most people, including pregnant women, to consume 2-3 servings per week.

RECIPES