Trout delivers 20 g protein and 6.6 g fat per 100 g — moderately fatty. Solid foods beat liquids for satiety — form matters (Cassady & Mattes, J Am Coll Nutr 2012). Trout is farmed at scale; wild and farmed nutrition are close. Log cooked weight.
How should I track Trout (raw)?
Trout is high in vitamin d. For the most accurate tracking of Trout, weigh it raw and boneless. Fish loses 15–25% of its weight during cooking as water evaporates (USDA cooking yield data). If you are using canned fish, the drained weight is what matters — the difference between oil-packed and water-packed can be 40–80 calories per can. A quick drain-and-weigh habit saves you from hidden calories. Also keep in mind that smoked or cured fish has different values than fresh due to moisture loss and added salt.