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Trout vs salmon

By our estimate, trout is more filling per calorie than salmon: 5 versus 3 out of 5. Trout has fewer calories: 141 kcal per 100 g, versus 208 for salmon, so the same calories come with more grams of food.

Two farmed fish.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 173717 and 175167

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Key differences

  • Trout provides more protein per calorie: 14.1 g per 100 kcal, versus 9.8 g for salmon.
  • Trout has fewer calories: 141 kcal per 100 g, versus 208 for salmon, so the same calories come with more grams of food.
  • Neither provides any fiber.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Rainbow trout, farmed, raw; Atlantic salmon, farmed, raw.
NutrientTroutserving: 150 g (5.5 oz)Salmonserving: 125 g (4.5 oz)Difference
Calories141 kcal per 100 g (3.5 oz)212 kcal per serving208 kcal per 100 g (3.5 oz)260 kcal per serving+67 kcal per 100 g (3.5 oz)+49 kcal per serving
Protein19.9 g per 100 g (3.5 oz)29.9 g per serving20.4 g per 100 g (3.5 oz)25.5 g per serving+0.5 g per 100 g (3.5 oz)−4.4 g per serving
Carbohydrates0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
of which sugars0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
Fiber0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
Fat6.2 g per 100 g (3.5 oz)9.3 g per serving13.4 g per 100 g (3.5 oz)16.8 g per serving+7.2 g per 100 g (3.5 oz)+7.5 g per serving
of which saturated1.4 g per 100 g (3.5 oz)2.1 g per serving3.1 g per 100 g (3.5 oz)3.8 g per serving+1.7 g per 100 g (3.5 oz)+1.7 g per serving
Water73.8 g per 100 g (3.5 oz)110.7 g per serving64.9 g per 100 g (3.5 oz)81.1 g per serving−8.9 g per 100 g (3.5 oz)−29.6 g per serving
Protein per 100 kcal14.1 g9.8 g−4.3 g
Estimated satiety (1 to 5)5 / 53 / 5−2

In bold, the value more favorable to satiety when the gap is clear. Difference: Salmon minus Trout. Source: USDA FDC 173717 and 175167.

Per typical serving

With typical servings, 150 g (5.5 oz) of trout has about 212 kcal and 29.9 g of protein, and 125 g (4.5 oz) of salmon about 260 kcal and 25.5 g.

To get 20 g of protein you would need about 101 g of trout (142 kcal) or about 98 g of salmon (204 kcal).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

By our estimate, trout is more filling per calorie than salmon: 5 versus 3 out of 5.

  • Trout: Calculation: 1 (base) + 1 (low energy density: 141 kcal/100 g) + 2 (protein: 14.1 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) + 1 (solid food with 73.8 g of water) = 5.
  • Salmon: Moderate energy density; a lot of protein per calorie.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Trout

  • If you want more protein per calorie: 14.1 g per 100 kcal.
  • If you want to eat more grams for the same calories: 141 kcal per 100 g.
  • If you want more protein in a typical serving: 29.9 g in 150 g (5.5 oz).
  • If you prefer a lighter typical serving: about 212 kcal in 150 g (5.5 oz).

Salmon

On the numbers it does not stand out from trout in protein, calories, or fiber, so taste, price, or habit can decide.

On a GLP-1 medication

Trout. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little.

Salmon. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Trout: every nutrient, frequently asked questions, and similar foods.
  • Salmon: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Fish, trout, rainbow, farmed, raw (FDC ID 173717).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Fish, salmon, Atlantic, farmed, raw (FDC ID 175167).accessed .