Cooked TroutVSRaw Trout
Cooked Trout has 2.4g more protein per 100g than Raw Trout — 22.9g vs 20.5g, a 11% difference caused by water loss during cooking, which concentrates protein by weight. Calorie and macronutrient values shift by the same mechanism. Source: USDA FoodData Central.
Source: USDA FoodData Central · Data as of Jan 2026
| Nutrient (per 100g) | Cooked Trout | Raw Trout |
|---|---|---|
| Protein | 22.9 g | 20.5 g |
| Calories | 150 kcal | 119 kcal |
| Total fat | 5.8 g | 3.5 g |
| Carbohydrates | 0.0 g | 0.0 g |
Cooked Trout
Raw Trout
Which food fits which goal?
Muscle Building & Recovery
Cooked TroutWith 22.9g of protein per 100g, Cooked Trout 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
Cooked TroutWith only 0.0g of carbohydrates per 100g, Cooked Trout fits perfectly into low-carb and ketogenic meal plans while providing substantial protein to maintain muscle mass during carb restriction.
General Fitness & Balanced Nutrition
Cooked TroutFor everyday fitness enthusiasts seeking balanced nutrition, Cooked Trout offers a good protein content at 22.9g with 150 calories, fitting well into most active lifestyle meal plans.
What are the key nutritional differences?
Category Winners
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