At 168 calories per 100g, trout delivers 23g of protein and 7.7g of fat. Macros are balanced relative to other protein sources. A typical 4 oz portion lands around 190 calories.
Calories scale with portion. Here's how a typical trout serving translates in your tracker:
Protein-dense — 13.7 g of protein per 100 kcal makes trout an efficient choice for hitting a protein target while managing calories.
How trout stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at trout and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreTrout has approximately 168 calories per 100g. A typical serving — 3 oz (85g) — comes in at 143 calories.
23g of protein per 100g. That puts trout at roughly 13.7g of protein per 100 calories — a useful lens when comparing to other protein sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Trout sits in a moderate calorie range. It can fit any goal — weight loss, maintenance, or muscle gain — when portioned to your daily target.