Trout Nutrition Benefits and Facts

Nutritional summary

Trout is classified as an oily fish and is a significant source of the long-chain polyunsaturated fatty acids EPA and DHA, which are well-established for their role in reducing heart disease risk .
Major dietary guidelines recommend consuming 8 ounces of seafood per week, specifically highlighting trout as a primary source to achieve an average daily intake of 250 mg of these essential fatty acids .
Trout contains notably high levels of vitamin D compared to many other fish species, with some varieties reaching up to 1200 IU per 100g, which supports metabolic health and immune physiology .
Regular consumption of fish like trout is consistently linked to improved bone health outcomes, including a reduced risk of developing osteoporosis .

Interesting fact

Trout are capable of changing their skin color and pattern based on their environment and stress levels, a biological camouflage known as background adaptation.

Standout nutrients

SUPER

SOURCE

Vitamin B12

EPIC

SOURCE

Vitamin D

EPIC

SOURCE

Pantothenic acid

SUPER

SOURCE

Vitamin B6

151

kcal per 100g

Protein18.2g

Fat8.21g

Carbs2.30g

Fiber0.10g

Sugar0.04g

Fat breakdown

Polyunsat2.95g

Monounsat3.97g

Saturated2.01g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

PescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Moderate

Sustainability varies significantly between land-based aquaculture and open-water farming.

Confidencemedium

Storage

Refrigerate

1–2 days

Keep in the coldest part of the fridge, ideally on ice.

Freeze

3–6 months

Wrap tightly to prevent freezer burn.

Flavour

Data & Sources

Harmonized from 4 validated sources

French Food Database

2 contributing source foods

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

DIETARY RECOMMENDATIONS FOR FISH CONSUMPTION - A Framework for Assessing Effects of the Food System - NCBI Bookshelf

[2]www.ncbi.nlm.nih.govncbi.nlm.nih.gov

Fish Consumption: A Review of Its Effects on Metabolic and Hormonal Health - PMC

[7]pmc.ncbi.nlm.nih.gov

Fish consumption in multiple health outcomes: an umbrella review of meta-analyses of observational and clinical studies - PMC

[8]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

94.7

Version

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