Salmon (Raw)vsTrout (Raw)
Salmon (Raw) has 142 calories and 20g protein per 100g. Trout (Raw) has 119 calories and 21g protein per 100g Trout (Raw) has more protein, Trout (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Salmon (Raw) vs Trout (Raw)
Go with Trout (Raw) at just 119 kcal per 100g — 16% fewer calories.
Trout (Raw) packs 20.5g of protein per 100g (69% of calories from protein) — the better pick for muscle growth and recovery.
Trout (Raw) provides 67mg of calcium per 100g — a much better source for bone health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Fish Salmon Atlantic Wild Raw | Fish Trout Rainbow Wild Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 142kcal7% | 119kcal6% | +23kcal |
| Protein | 20g40% | 21g41% | <0.1g |
| Total Fat | 6.3g8% | 3.5g4% | +2.9g |
| Saturated Fat | 0.98g5% | 0.72g4% | +0.26g |
| Cholesterol | 55mg18% | 59mg20% | <0.1mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| ✨Vitamins | |||
| Vitamin A | 12mcg1% | 19mcg2% | <0.1mcg |
| Vitamin C | 0mg0% | 2.4mg3% | <0.1mg |
| Vitamin B6 | 0.82mg48% | 0.41mg24% | +0.41mg |
| Vitamin B12 | 3.2mcg133% | 4.5mcg185% | <0.1mcg |
| Folate | 25mcg6% | 12mcg3% | +13mcg |
| Thiamin (B1) | 0.23mg19% | 0.12mg10% | +0.10mg |
| Riboflavin (B2) | 0.38mg29% | 0.10mg8% | +0.28mg |
| Niacin (B3) | 7.9mg49% | 5.4mg34% | +2.5mg |
| 🔶Minerals | |||
| Sodium | 44mg2% | 31mg1% | +13mg |
| Calcium | 12mg1% | 67mg5% | <0.1mg |
| Iron | 0.80mg4% | 0.70mg4% | +0.10mg |
| Potassium | 490mg10% | 481mg10% | +9.0mg |
| Phosphorus | 200mg16% | 271mg22% | <0.1mg |
| Magnesium | 29mg7% | 31mg7% | <0.1mg |
| Zinc | 0.64mg6% | 1.1mg10% | <0.1mg |
| Copper | 0.25mg28% | 0.11mg12% | +0.14mg |
| Manganese | <0.1mg1% | 0.16mg7% | <0.1mg |
| Selenium | 37mcg66% | 13mcg23% | +24mcg |
🔬Nutritional Analysis
Calories: Trout (Raw) is moderately lower in calories than Salmon (Raw), containing 119 kcal compared to 142 kcal per 100g (19% fewer calories).
Protein: Both are similar in protein content, with Salmon (Raw) providing 19.8g and Trout (Raw) providing 20.5g per 100g.
Fat: Salmon (Raw) has more fat (6.34g vs 3.46g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin C (Trout (Raw): 2.4mg vs 0mg), Riboflavin (B2) (Salmon (Raw): 0.38mg vs 0.105mg), Folate (Salmon (Raw): 25mcg vs 12mcg).
Key Minerals: Notable mineral differences include Manganese (Trout (Raw): 0.158mg vs 0.016mg), Calcium (Trout (Raw): 67mg vs 12mg), Selenium (Salmon (Raw): 36.5mcg vs 12.6mcg).
Diet Suitability: Both fit a low-carb or keto diet. Trout (Raw) fits a high-protein diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Salmon (Raw) or Trout (Raw)?
- Trout (Raw) has more protein with 20.5g per 100g compared to 19.8g for Salmon (Raw).
- Which is lower in calories, Salmon (Raw) or Trout (Raw)?
- Trout (Raw) is lower in calories with 119 kcal per 100g versus 142 kcal.
- Is Salmon (Raw) or Trout (Raw) healthier?
- It depends on your goals. Salmon (Raw) has 142 calories and 19.8g protein per 100g, while Trout (Raw) has 119 calories and 20.5g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Salmon (Raw) or Trout (Raw)?
- Trout (Raw) is leaner with 3.46g of fat per 100g compared to 6.34g.