Group · Fish
Salmon trout
Salmon trout is a fish with delicate pink flesh, which owes its characteristic colour to a diet rich in natural pigments. A cousin of the rainbow trout, it stands out for its melt-in-the-mouth texture and fine flavour, close to that of salmon, hence its name. You can find it fresh as fillets or whole, smoked or as a steak, on the fishmonger’s counter all year round. With around 146 kcal per 100 g, it offers an excellent nutritional ratio: rich in quality protein (over 22 g), free of carbohydrates and supplied with good fats. It is a great fish for building balanced, tasty and filling meals, enjoyed equally by food lovers and athletes.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 146 kcal |
| Kilojoules | 611 kJ |
| Protein | 22 g |
| Fat | 6,4 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin B126,9 µg276 %
- Vitamin D11,1 µg222 %
- DHA0,45 g180 %
- EPA0,13 g52 %
- Total omega-30,85 g34 %
- Vitamin B35,25 mg33 %
- Phosphorus227 mg32 %
- Selenium16,1 µg29 %
- Vitamin B9dietary folate equivalents14,7 µg
See the other 14 nutrients
- Vitamin B51,56 mg26 %
- Potassium426 mg21 %
- Vitamin E1,65 mg14 %
- Omega-3 ALA0,27 g14 %
- Vitamin B60,16 mg11 %
- Omega-6 LA0,85 g9 %
- Magnesium27,7 mg7 %
- Vitamin B10,07 mg6 %
- Vitamin B20,08 mg6 %
- Copper0,04 mg4 %
- Vitamin C2,03 mg3 %
- Iron0,35 mg3 %
- Calcium12,8 mg2 %
- Vitamin A9,25 µg1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Salmon trout lends itself to many preparations. A portion of 120 to 150 g is right for a main course. To preserve its nutritional values and its fatty acids, choose gentle cooking: steamed, baked in a parcel with a squeeze of lemon and herbs, or poached in court-bouillon. Avoid deep-frying, which needlessly adds calories. To discover other nutrient-friendly methods, read our article on gentle cooking.
In terms of key nutrients, salmon trout provides complete protein, omega-3 fatty acids, vitamin D, vitamin B12 and minerals such as phosphorus and selenium. Its glycaemic index is zero since it contains no carbohydrates. That makes it a useful food as part of a balanced diet or a weight-loss plan, as long as you keep an eye on any sauces you add.
- Smart pairings: steamed green vegetables, brown rice, quinoa or sweet potato for a complete meal.
- Storage: eat it within 24 hours of buying if it is fresh, or freeze it quickly.
- Smoked version: saltier, so have it in moderation if you are watching your sodium intake.
For active people, salmon trout is a valuable ally. Its high biological value protein supports muscle recovery and the building of lean mass. Include it in a post-workout meal with complex carbohydrates to replenish energy stores. Its moderate calorie density also makes it a good choice when cutting. To go further on food and exercise, explore our advice on fitness nutrition.
If you like pink-fleshed fish, you can ring the changes with rainbow trout or salmon, which have similar nutritional profiles. To compare the calories and nutrients of all fish, head to the Fish family page.
In short, salmon trout combines flavour, plenty of protein and a light profile. Its nutritional benefits and versatility in the kitchen make it a fish to put on the menu regularly, ideally twice a week, so you can enjoy its qualities without overdoing it.