Trout vs. Chicken Breast
Nutrition comparison of Cooked Trout and Cooked Chicken Breast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
trout
versus
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in trout and chicken breast:
- Both chicken breast and trout are high in calories, potassium and protein.
- Chicken breast has 54% less saturated fat than trout.
- Trout has more thiamin, folate and Vitamin B12, however, chicken breast contains more pantothenic acid.
- Trout has signficantly more Vitamin A than chicken breast.
USDA sources for nutritional information: Trout (Trout, cooked, NS as to cooking method) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chicken breast and trout are high in calories. Trout has 24% more calories than chicken breast - chicken breast has 165 calories per 100 grams and trout has 205 calories.
For macronutrient ratios, trout is much lighter in protein, much heavier in fat and similar to chicken breast for carbs. Trout has a macronutrient ratio of 49:0:51 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Trout | Chicken Breast | |
|---|---|---|
| Protein | 49% | 79% |
| Carbohydrates | ~ | ~ |
| Fat | 51% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Both trout and chicken breast are low in carbohydrates - trout has 0.1g of total carbs per 100 grams and chicken breast does not contain significant amounts.
sugar
Trout and chicken breast contain similar amounts of sugar - trout has 0.04g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Both chicken breast and trout are high in protein. Chicken breast has 27% more protein than trout - chicken breast has 31g of protein per 100 grams and trout has 24.4g of protein.
Fat
saturated fat
Chicken breast has 54% less saturated fat than trout - chicken breast has 1g of saturated fat per 100 grams and trout has 2.2g of saturated fat.
cholesterol
Chicken breast and trout contain similar amounts of cholesterol - chicken breast has 85mg of cholesterol per 100 grams and trout has 72mg of cholesterol.
Vitamins
Vitamin C
Trout has more Vitamin C than chicken breast - trout has 3.4mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Trout has signficantly more Vitamin A than chicken breast - chicken breast has 6ug of Vitamin A per 100 grams and trout has 87ug of Vitamin A.
Vitamin D
Chicken breast has more Vitamin D than trout - chicken breast has 5iu of Vitamin D per 100 grams and trout does not contain significant amounts.
Vitamin E
Trout has 11 times more Vitamin E than chicken breast - chicken breast has 0.27mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.
Vitamin K
Chicken breast and trout contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and trout has 4.5ug of Vitamin K.
The B Vitamins
Trout has more thiamin, folate and Vitamin B12, however, chicken breast contains more pantothenic acid. Both trout and chicken breast contain significant amounts of riboflavin, niacin and Vitamin B6.
| Trout | Chicken Breast | |
|---|---|---|
| Thiamin | 0.14 MG | 0.07 MG |
| Riboflavin | 0.11 MG | 0.114 MG |
| Niacin | 6.811 MG | 13.712 MG |
| Pantothenic acid | ~ | 0.965 MG |
| Vitamin B6 | 0.375 MG | 0.6 MG |
| Folate | 12 UG | 4 UG |
| Vitamin B12 | 4.47 UG | 0.34 UG |
Minerals
calcium
Trout has 107% more calcium than chicken breast - chicken breast has 15mg of calcium per 100 grams and trout has 31mg of calcium.
iron
Chicken breast has 167% more iron than trout - chicken breast has 1mg of iron per 100 grams and trout has 0.39mg of iron.
potassium
Both chicken breast and trout are high in potassium. Trout has 81% more potassium than chicken breast - chicken breast has 256mg of potassium per 100 grams and trout has 463mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, trout has more alpha linoleic acid (ALA), DHA, EPA and DPA than chicken breast per 100 grams.
| Trout | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.268 G | 0.03 G |
| DHA | 0.631 G | 0.02 G |
| EPA | 0.265 G | 0.01 G |
| DPA | 0.111 G | 0.01 G |
| Total | 1.275 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, trout has more linoleic acid than chicken breast per 100 grams.
| Trout | Chicken Breast | |
|---|---|---|
| linoleic acid | 1.929 G | 0.59 G |
| other omega 6 | 0.053 G | 0.06 G |
| Total | 1.982 G | 0.65 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Trout (Trout, cooked, NS as to cooking method) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Cooked Trout g
()
|
Daily Values (%) |
Cooked Chicken Breast g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chicken breast or trout contain more calories in 100 grams?Both chicken breast and trout are high in calories. Trout has 20% more calories than chicken breast - chicken breast has 165 calories in 100g and trout has 205 calories.
Is chicken breast or trout better for protein?
Both chicken breast and trout are high in protein. Chicken breast has 30% more protein than trout - chicken breast has 31g of protein per 100 grams and trout has 24.4g of protein.
Does chicken breast or trout contain more potassium?
Both chicken breast and trout are high in potassium. Trout has 80% more potassium than chicken breast - chicken breast has 256mg of potassium in 100 grams and trout has 463mg of potassium.