Trout vs Tuna: Calories and Nutrition Compared (2026)

Trout contains 26.6 g of protein, while tuna has 29.9 g, making tuna higher in protein. Trout has 190 calories, while tuna has 184 calories, making tuna lower in calories.

Trout and tuna are popular fish choices, each offering unique nutritional benefits. This comparison examines their calorie content, protein levels, and fat composition.

What Is the Difference Between Trout and Tuna?

Trout is a freshwater fish known for its delicate flavor and is often found in rivers and lakes. It is a source of high-quality protein and healthy fats. Tuna is a saltwater fish that is widely consumed and known for its firm texture and rich flavor. It is a popular choice for its high protein content and omega-3 fatty acids.

Trout vs Tuna: Nutrition Side by Side

The following table provides a side-by-side comparison of trout and tuna based on their nutritional values per 100 g.

Nutrient (per 100 g)	Trout (cooked)	Tuna (cooked)
Calories	190 kcal	184 kcal
Protein	26.6 g	29.9 g
Carbs	0 g	0 g
Sugar	0 g	0 g
Fat	8.5 g	6.3 g
Fiber	0 g	0 g
Sodium	67 mg	50 mg

Which Is Better, Trout or Tuna?

For weight loss: Tuna has 184 calories compared to trout's 190 calories, making it slightly lower in calories.

For muscle and protein: Tuna contains 29.9 g of protein, while trout has 26.6 g, making tuna the better option for protein.

For low-carb or low-sugar: Both trout and tuna contain 0 g of carbs and sugar, making them suitable for low-carb diets.

How to Track Trout and Tuna Accurately

It's easy to misjudge portion sizes and macronutrient content when preparing fish dishes. 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 and are not intended as medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which fish has more protein?

Tuna has 29.9 g of protein, while trout has 26.6 g of protein.

Which fish has fewer calories?

Tuna has 184 calories, while trout has 190 calories.

What is the fat content in trout?

Trout contains 8.5 g of fat per 100 g.

What is the sodium content in tuna?

Tuna contains 50 mg of sodium per 100 g.

Do both fish contain carbs?

Both trout and tuna contain 0 g of carbs per 100 g.

What is the sugar content in trout?

Trout contains 0 g of sugar per 100 g.

Key Takeaways

• Trout: 190 calories, 26.6 g protein, 8.5 g fat, 67 mg sodium.
• Tuna: 184 calories, 29.9 g protein, 6.3 g fat, 50 mg sodium.
• Both fish have 0 g of carbs and sugar.
• Tuna is higher in protein than trout.
• Trout has slightly more calories than tuna.
• Both are healthy options for low-carb diets.