Raw Salmon (Sockeye)VSRaw Trout
Raw Salmon (Sockeye) has 1.8g more protein per 100g than Raw Trout — 22.3g vs 20.5g per 100g (USDA). For those watching their calorie intake, Raw Trout offers only 119 calories per 100g compared to 129.984 calories in Raw Salmon (Sockeye). Both options provide complete protein, containing all essential amino acids needed for muscle synthesis and recovery. In terms of protein efficiency (protein per calorie), Raw Trout delivers more protein for fewer calories, making it an efficient protein source.
Source: USDA FoodData Central · Data as of Jan 2026
| Nutrient (per 100g) | Raw Salmon (Sockeye) | Raw Trout |
|---|---|---|
| Protein | 22.3 g | 20.5 g |
| Calories | 130 kcal | 119 kcal |
| Total fat | 4.9 g | 3.5 g |
| Carbohydrates | 0.0 g | 0.0 g |
Raw Salmon (Sockeye)
Raw Trout
How does Raw Salmon (Sockeye) compare to Raw Trout?
Raw Salmon (Sockeye) has 1.8g more protein per 100g than Raw Trout — 22.3g vs 20.5g per 100g (USDA). For those watching their calorie intake, Raw Trout offers only 119 calories per 100g compared to 129.984 calories in Raw Salmon (Sockeye). Both options provide complete protein, containing all essential amino acids needed for muscle synthesis and recovery. In terms of protein efficiency (protein per calorie), Raw Trout delivers more protein for fewer calories, making it an efficient protein source.
Which food fits which goal?
Muscle Building & Recovery
Raw Salmon (Sockeye)With 22.3g of protein per 100g, Raw Salmon (Sockeye) provides the higher protein content needed to support muscle protein synthesis, post-workout recovery, and lean muscle maintenance.
Weight Loss & Calorie Control
Raw TroutAt only 119 calories per 100g, Raw Trout allows you to maintain a calorie deficit while still getting essential nutrients, making it ideal for weight management and fat loss goals.
Maximum Protein per Calorie
Raw TroutRaw Trout offers the best protein-to-calorie ratio, delivering 20.5g of protein for just 119 calories, perfect for maximizing protein intake while minimizing caloric load.
Heart-Healthy & Lean Protein
Raw TroutFor those focusing on lean protein sources with lower fat content, Raw Trout provides excellent protein while keeping saturated fat intake in check, supporting cardiovascular health goals.
Low-Carb & Ketogenic Diets
Raw Salmon (Sockeye)With only 0.0g of carbohydrates per 100g, Raw Salmon (Sockeye) fits perfectly into low-carb and ketogenic meal plans while providing substantial protein to maintain muscle mass during carb restriction.
General Fitness & Balanced Nutrition
Raw Salmon (Sockeye)For everyday fitness enthusiasts seeking balanced nutrition, Raw Salmon (Sockeye) offers a good protein content at 22.3g with 129.984 calories, fitting well into most active lifestyle meal plans.
What are the key nutritional differences?
Category Winners
Related Comparisons
More protein comparisons you might find useful