Raw TroutVSRaw Swordfish
Raw Trout has 0.8g more protein per 100g than Raw Swordfish — 20.5g vs 19.7g per 100g (USDA). For those watching their calorie intake, Raw Trout offers only 119 calories per 100g compared to 144 calories in Raw Swordfish. 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 Mar 2026
| Nutrient (per 100g) | Raw Trout | Raw Swordfish |
|---|---|---|
| Protein | 20.5 g | 19.7 g |
| Calories | 119 kcal | 144 kcal |
| Total fat | 3.5 g | 6.7 g |
| Carbohydrates | 0.0 g | 0.0 g |
Raw Trout
Raw Swordfish
How does Raw Trout compare to Raw Swordfish?
Raw Trout has 0.8g more protein per 100g than Raw Swordfish — 20.5g vs 19.7g per 100g (USDA). For those watching their calorie intake, Raw Trout offers only 119 calories per 100g compared to 144 calories in Raw Swordfish. 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 TroutWith 20.5g of protein per 100g, Raw 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
Raw TroutWith only 0.0g of carbohydrates per 100g, Raw 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
Raw TroutFor everyday fitness enthusiasts seeking balanced nutrition, Raw Trout offers a good protein content at 20.5g with 119 calories, fitting well into most active lifestyle meal plans.
What are the key nutritional differences?
Category Winners
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