Salmon vs Trout: Calories and Nutrition Compared (2026)

Salmon contains 24.6 g of protein and 153 calories, while trout has 26.6 g of protein and 190 calories. Trout is higher in protein and calories.

Salmon and trout are both popular types of fish, known for their health benefits. This comparison examines their nutritional profiles per 100 g to help you make informed dietary choices.

What Is the Difference Between Salmon and Trout?

Salmon is a type of fish known for its rich flavor and high omega-3 fatty acid content. It is commonly found in both wild and farmed varieties. Trout is a freshwater fish that is often sought after for its delicate taste and nutritional benefits. It is commonly found in streams, lakes, and rivers.

Salmon vs Trout: Nutrition Side by Side

The following table provides a side-by-side comparison of salmon and trout nutrition facts.

Nutrient (per 100 g)	Salmon (cooked)	Trout (cooked)
Calories	153 kcal	190 kcal
Protein	24.6 g	26.6 g
Carbs	0 g	0 g
Sugar	0 g	0 g
Fat	5.3 g	8.5 g
Fiber	0 g	0 g
Sodium	90 mg	67 mg

Which Is Better, Salmon or Trout?

For weight loss: Salmon has 153 calories, while trout has 190 calories. Therefore, salmon is lower in calories.

For muscle and protein: Salmon provides 24.6 g of protein, whereas trout offers 26.6 g. Thus, trout has more protein.

For low-carb or low-sugar: Both salmon and trout contain 0 g of carbs and 0 g of sugar. Therefore, they are equally low in carbs and sugar.

How to Track Salmon and Trout Accurately

It's easy to misjudge portion sizes and macros when preparing fish dishes, which can affect your overall intake. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use only. This information is not intended as medical advice. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Trout has 26.6 g of protein, while salmon has 24.6 g of protein.

Which has fewer calories?

Salmon has 153 calories, while trout has 190 calories.

What is the fat content of salmon?

Salmon contains 5.3 g of fat per 100 g.

What is the fat content of trout?

Trout contains 8.5 g of fat per 100 g.

How much sodium is in salmon?

Salmon contains 90 mg of sodium per 100 g.

How much sodium is in trout?

Trout contains 67 mg of sodium per 100 g.

Key Takeaways

• Salmon has 153 calories per 100 g.
• Trout has 190 calories per 100 g.
• Salmon contains 24.6 g of protein.
• Trout contains 26.6 g of protein.
• Both fish have 0 g of carbs and 0 g of sugar.
• Salmon has 5.3 g of fat, while trout has 8.5 g of fat.