17 Fit Food calories Fish and seafood
Trout calories and nutrition facts
Per 100 g: 141 kcal — 19.9 g protein, 6.2 g fat and 0 g carbs.
Most trout in the shops is farmed rainbow trout, sold whole or as pink-fleshed fillets that cook in minutes under the grill or wrapped in foil with lemon and dill. Baking lifts it from about 141 to 168 kcal per 100 g simply by drying out some water, so weigh it raw if you can. Smoked trout is a milder swap for smoked salmon, and all three are rich in vitamins D and B12.
- High in protein
- Low salt
- High in vitamin D
- High in vitamin B12
- Protein 59%
- Fat 41%
- Carbs 0%
In everyday portions
- Typical serving · 150 g 212 kcal
- 100 kcal is 70 g this much of it gives 100 kcal
- 20 g of protein is 100 g this much to eat for 20 g of protein
- Energy density Low 1.4 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Raw | 141 | 19.9 | 6.2 | 0 |
| Baked | 168 | 23.8 | 7.4 | 0 |
| Smoked | 180 | 23.4 | 9.3 | 0.69 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Raw
Energy and macros
- Energy 141 kcal 7%
- Protein 19.9 g 40%
- Fat 6.2 g 9%
- Carbs available, without fibre 0 g 0%
- Fibre 0 g
- Salt 0.13 g 2%
Where the calories come from
- Protein 59%
- Fat 41%
- Carbs 0%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 84 µg 10%
- Vitamin D 15.9 µg 318%
- Vitamin E 2.3 mg 19%
- Vitamin K 0.1 µg <1%
- Vitamin C 2.9 mg 4%
- Vitamin B1 (thiamin) 0.12 mg 11%
- Vitamin B2 (riboflavin) 0.09 mg 6%
- Vitamin B3 (niacin) 5.6 mg 35%
- Vitamin B5 (pantothenic acid) 1.7 mg 28%
- Vitamin B6 0.34 mg 24%
- Folate (B9) 11 µg 6%
- Vitamin B12 4.3 µg 172%
- Choline 65 mg
Minerals
- Potassium 377 mg 19%
- Calcium 25 mg 3%
- Phosphorus 226 mg 32%
- Magnesium 25 mg 7%
- Iron 0.31 mg 2%
- Zinc 0.45 mg 4%
- Copper 0.046 mg 5%
- Manganese 0.011 mg <1%
- Selenium 23.6 µg 43%
- Iodine 19.2 µg 13%
- Sodium 51 mg 2%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Low salt
- High in vitamin D
- High in vitamin B12
- High in selenium
- High in vitamin B3
- High in phosphorus
- Source of vitamin B5
- Source of vitamin B6
- Source of vitamin E
- Source of potassium
Baked
Energy and macros
- Energy 168 kcal 8%
- Protein 23.8 g 48%
- Fat 7.4 g 11%
- Carbs available, without fibre 0 g 0%
- Fibre 0 g
- Salt 0.15 g 3%
Where the calories come from
- Protein 59%
- Fat 41%
- Carbs 0%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 100 µg 12%
- Vitamin D 19 µg 380%
- Vitamin E 2.8 mg 23%
- Vitamin K 0.1 µg <1%
- Vitamin C 2.9 mg 4%
- Vitamin B1 (thiamin) 0.143 mg 13%
- Vitamin B2 (riboflavin) 0.107 mg 8%
- Vitamin B3 (niacin) 6.6 mg 42%
- Vitamin B5 (pantothenic acid) 2 mg 33%
- Vitamin B6 0.386 mg 28%
- Folate (B9) 12 µg 6%
- Vitamin B12 4.1 µg 164%
- Choline 77.6 mg
Minerals
- Potassium 450 mg 22%
- Calcium 30 mg 4%
- Phosphorus 270 mg 39%
- Magnesium 30 mg 8%
- Iron 0.36 mg 3%
- Zinc 0.54 mg 5%
- Copper 0.055 mg 6%
- Manganese 0.013 mg <1%
- Selenium 28.1 µg 51%
- Iodine 6 µg 4%
- Sodium 61 mg 3%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Low salt
- High in vitamin D
- High in vitamin B12
- High in selenium
- High in vitamin B3
- High in phosphorus
- High in vitamin B5
- Source of vitamin B6
- Source of vitamin E
- Source of potassium
Smoked
Energy and macros
- Energy 180 kcal 9%
- Protein 23.4 g 47%
- Fat 9.3 g 13%
- Carbs available, without fibre 0.69 g <1%
- Fibre 0 g
- Salt 3.2 g 53%
Where the calories come from
- Protein 52%
- Fat 46%
- Carbs 2%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 51 µg 6%
- Vitamin D 5.2 µg 104%
- Vitamin E 2.3 mg 19%
- Vitamin K no data
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.21 mg 19%
- Vitamin B2 (riboflavin) 0.081 mg 6%
- Vitamin B3 (niacin) 7.1 mg 44%
- Vitamin B5 (pantothenic acid) 2 mg 34%
- Vitamin B6 0.67 mg 48%
- Folate (B9) 26 µg 13%
- Vitamin B12 3.2 µg 128%
- Choline no data
Minerals
- Potassium 412 mg 21%
- Calcium 2.7 mg <1%
- Phosphorus 227 mg 32%
- Magnesium 31.4 mg 8%
- Iron 0.4 mg 3%
- Zinc 0.4 mg 4%
- Copper 0.05 mg 5%
- Manganese 0.05 mg 2%
- Selenium 23 µg 42%
- Iodine 40 µg 27%
- Sodium 1,270 mg 53%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in vitamin B12
- High in vitamin D
- High in vitamin B6
- High in vitamin B3
- High in selenium
- High in vitamin B5
- High in phosphorus
- Source of iodine
- Source of potassium
- Source of vitamin E
- Source of vitamin B1
Fish and seafood
Among fish and seafood
The category in the 17 Fit catalog: 183 foods. Compared per 100 g.
- 90% More vitamin D than 90% of fish and seafood.
- 94% More vitamin B5 than 94% of fish and seafood.
Similar in composition
The foods with the nearest calories and macros.
The whole table: Fish and seafood17 Fit
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 173717.
The vitamins and minerals it lacked come from Frida (Denmark).
Carbs are available carbohydrates, without fibre, as on EU labels.