Complete Protein
Contains all 9 essential amino acids. High bioavailability.
Raw Trout
Raw Trout (Raw) contains 20.5g of protein per 100g, with 3.5g fat, 0.0g carbohydrates, and 119 calories. This makes it a good protein source and a complete protein with all nine essential amino acids. Source: USDA FoodData Central.
USDA FoodData Central #175154 · Data as of Jan 2026 · All values per 100g
Fish, trout, rainbow, wild, raw
High ProteinLow FatLow CarbMuscle BuildingWeight Loss
| Nutrient | Amount per 100g |
|---|---|
| Protein | 20.5 g |
| Calories | 119 kcal |
| Total fat | 3.5 g |
| Carbohydrates | 0.0 g |
| Saturated fat | 0.722 g |
| Cholesterol | 59 mg |
| Fiber | 0 g |
| Sodium | 31 mg |
| Potassium | 481 mg |
How protein-efficient is Raw Trout?
Protein Energy
High Protein69%
of calories from protein
Great. A balanced source where about half the energy comes from protein.
Fat Ratio
5.9
grams protein per 1g fat
Lean. A healthy balance of protein and fat.
Calories for 30g
174
calories
Standard. Eating 174 calories fits well into a normal lunch or dinner.
What is the fat, cholesterol and electrolyte profile?
Heart Health
Heart Friendly"Very low in saturated fat."
Saturated Fat (Limit)0.722g / 20g*
Cholesterol (Limit)59mg / 300mg*
Healthy Fats (Mono + Poly)2.4g / ~60g*
Beneficial fats.
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Muscle & Electrolytes
Good for Recovery Sodium
31mg
Electrolyte
Potassium
HIGH
481mg
Electrolyte
Magnesium
31mg
Recovery
Iron
0.7mg
Energy
*Electrolytes support hydration and muscle contraction.
Raw
20.5g
Cooked
22.9g
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Source: USDA FoodData Central
Verified: 2026-01-05