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Nutritional Info: Fish, trout, mixed species, cooked, dry heat

The USDA reference number for this food is: 15219
Note that a ~ (tilde character) next to any nutrient means that we don't have data on that item.

Nutritional Data for Fish, trout, mixed species, cooked, dry heat

Nutrition Facts

Serving Size: 1 fillet (62g or 2.2 oz)
 

Amount Per Serving

 

Calories

118
Calories from Fat 47
 

% Daily Value*

 

Total Fat

5g
8%
 
Saturated Fat 1g5%
 
Trans Fat 0g
 

Cholesterol

46mg
15%
 

Sodium

42mg
2%
 

Total Carbohydrate

0g
0%
 
Dietary Fiber 0g0%
 
Sugars 0g
 

Protein

17g
 
Vitamin A1% · Vitamin C0%
 
Calcium3% · Iron7%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Contents

Trout with peppers, ginger, and scallions
Trout with peppers, ginger, and scallions

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Standard measures for this food:

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Calories

Calories

Serving Size: 1 fillet (62g or 2.2 oz)
kcal*kjoules*RDI%
 
Total Calories118 kcal493 kJ6%
 
from Carbs0 kcal0 kJ
 
from Fat47.4 kcal198.19 kJ
 
from Protein70.5 kcal294.97 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Energy and Calorie info for 62 grams of Fish, trout, mixed species, cooked, dry heat


Vitamin Content

Vitamin Content

Serving Size: 1 fillet (62g or 2.2 oz)
AmountRDI%
 
Vitamin A 39.06 IU 1%
 
Vitamin B6 0.14322 mg 7%
 
Vitamin B12 4.6438 mcg 77%
 
Vitamin B12, Added ~
 
Vitamin C 0.31 mg 0%
 
Vitamin D ~
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) ~
 
Vitamin E (Alpha-tocopherol) ~
 
Vitamin E, Added ~
 
Vitamin K ~
 
Thiamin 0.26412 mg 18%
 
Riboflavin 0.26226 mg 15%
 
Niacin 3.57678 mg 18%
 
Pantothenic Acid 1.38756 mg 14%
 
Folate 9.3 mcg 2%
 
Folate, Food 9.3 mcg 2%
 
Folate, DFE 9.3 mcg DFE 2%
 
Choline ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each vitamin that 62g (2.19 oz) of Fish, trout, mixed species, cooked, dry heat contains. Vitamin RDI for 62 grams of Fish, trout, mixed species, cooked, dry heat


Mineral Content

Mineral Content

Serving Size: 1 fillet (62g or 2.2 oz)
AmountRDI%
 
Calcium 34.1 mg 3%
 
Iron 1.1904 mg 7%
 
Magnesium 17.36 mg 4%
 
Phosphorus 194.68 mg 19%
 
Potassium 287.06 mg 6%
 
Sodium 41.54 mg 2%
 
Zinc 0.527 mg 4%
 
Copper 0.14942 mg 7%
 
Manganese 0.67642 mg 34%
 
Selenium 10.044 mcg 14%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each mineral that 62g (2.19 oz) of Fish, trout, mixed species, cooked, dry heat contains. Mineral RDI for 62 grams of Fish, trout, mixed species, cooked, dry heat


Protein and Amino Acids

Protein & Aminos

Serving Size: 1 fillet (62g or 2.2 oz)
AmountRDI%*
 
Protein16.5106g33%
 

Essential Aminos

 
Histidine0.48608 g69%
 
Isoleucine0.76074 g54%
 
Leucine1.34168 g49%
 
Lysine1.51652 g72%
 
Methionine0.48856 g
 
Phenylalanine0.6448 g
 
Threonine0.72354 g69%
 
Tryptophan0.18476 g66%
 
Valine0.85064 g47%
 

Non-essential Aminos

 
Arginine0.98766 g
 
Alanine0.9982 g
 
Aspartate1.69074 g
 
Cystine0.1767 g
 
Glutamate2.4645 g
 
Glycine0.79236 g
 
Hydroxyproline
 
Proline0.58404 g
 
Serine0.67332 g
 
Tyrosine0.55738 g
 
Methionine + Cystine† 0.66526 g 63
 
Phenylalanine + Tyrosine† 1.20218 g 114
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.
Proteins are made up of chains of amino acids. A complete protein contains all essential amino acids. We are currently compiling pages describing the benefits of nutrients and recently wrote about the benefits of Arginine. The chart below is a visual guide showing how complete the protein in Fish, trout, mixed species, cooked, dry heat is. The chart shows all amino acid and amino combinations for which the World Health Organization (WHO) publish a recommended daily intake (RDI).

The chart below shows the balance of essential amino acids in 62g (2.19 oz) of Fish, trout, mixed species, cooked, dry heat. The distance from the center shows how much each amino acid contributions to your recommended daily intake (RDI). Please note that this chart is for 62g (2.19 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 62 grams of Fish, trout, mixed species, cooked, dry heat


Carbohydrate Content

Carbohydrates

Serving Size: 1 fillet (62g or 2.2 oz)
AmountRDI%
 
Total Carbohydrates0g0%
 
Dietary Fiber0g0%
 
Starch~
 
Sugars~
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.
62g (2.19 oz) grams of Fish, trout, mixed species, cooked, dry heat contains 0 grams of carbohydrates which is 0% of your recommended daily carbohydrate intake acording to the Food and Drug Administration guidelines for a 2000 calorie diet. The table below shows how much this food contributes to your recommended daily intake for different total daily calories consumed.

Percent of your daily carbohydrates that 62 grams of Fish, trout, mixed species, cooked, dry heat contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 fillet (62g or 2.2 oz)
AmountRDI%
 
Total Fat5.2514g8%
 
Total Omega-3 Fatty Acids0.7037g
 
Total Omega-6 Fatty Acids0.28892g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.91388g5%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]~
 
Capric Acid   [Decanoic Acid]~
 
Caproic Acid   [Hexanoic Acid]~
 
Caprylic Acid   [Octanoic Acid]~
 
Lauric Acid   [Dodecanoic Acid]~
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0.14694g
 
Palmitic Acid   [Hexadecanoic Acid]0.6479g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0.1178g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

2.58664g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0.65968g
 
Gadoleic Acid   [Eicosenoic Acid]0.22258g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]1.14514g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.55738g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

1.19164g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0.15004g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0.1457g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0.41974g
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.13888g
 
Linolenic Acid   [Octadecatrienoic Acid]0.12338g
 
Parinaric Acid   [Octadecatetraenoic Acid]0.05084g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0.16058g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.
The chart below shows good fats in Fish, trout, mixed species, cooked, dry heat in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 62 grams of Fish, trout, mixed species, cooked, dry heat
Polyunsaturated Fats: Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.

Monounsaturated Fats: Foods containing monounsaturated fats reduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. ["You Can Control Your Cholesterol: A Guide to Low-Cholesterol Living". Merck & Co. Inc.]


Trans Fatty Acids: The National Academy of Sciences has concluded there is no safe level of trans fat consumption. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease. [Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 504]

Saturated Fats: Consumption of saturated fat is a risk factor for cardiovascular disease in the view of the Canadian Heart and Stroke Foundation, the American Heart Association, the British Heart Foundation, the National Heart Foundation of Australia, the National Heart Foundation of New Zealand and the World Heart Federation.

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles (a group of tests that are often ordered together to determine risk of coronary heart disease.). ["A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". Eur. J. Pediatr.].

Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. [National Institute of Health (August 1, 2005). "Omega-3 fatty acids, fish oil, alpha-linolenic acid"].

Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. [Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine].

In one study, Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival. [Mihelin M, Trontelj JV, Stålberg E (August 1991). "Muscle fiber recovery functions studied with double pulse stimulation". Muscle & Nerve 1].

A study published in the Journal of the National Cancer Institute showed that High levels of docosahexaenoic acid were associated with a reduced risk of breast cancer. [Pala V, Krogh V, Muti P, et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93]

Other Nutrients

Other Nutrients

Serving Size: 1 fillet (62g or 2.2 oz)
Amount
 
Alcohol~
 
Water39.2832g
 
Ash0.93g
 
Caffeine~
 
Theobromine~
 
Cholesterol45.88mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.


Diet and Weight Loss Scores

The United States Food and Drug Administration allows the following claims to be made by manufacturers of Fish, trout, mixed species, cooked, dry heat:

Fish, trout, mixed species, cooked, dry heat is an excellent source of Vitamin B12, Manganese and Protein. This means that the food contains 20% or more of your RDI for these nutrients.

Fish, trout, mixed species, cooked, dry heat is a good source of Thiamin, Riboflavin, Niacin, Pantothenic Acid, Phosphorus and Selenium. This means that the food contains 10% or more of your RDI for these nutrients.

Diet or Weight Loss Program Score out of 100
(higher is better)
Higher Fiber, Low Fat Diet (e.g. Weight Watchers) 70
Athletic Diet - Low Fat, High Protein and Carbs 0
Low Fat Diet (e.g. Jenny Craig) 0
Low Carb Diet (e.g. Atkins Diet) 100
Low Cholesterol Diet 2
Low Sodium Diet 79
Low Glycemic Index Diet (e.g. South Beach Diet) 93
Low Protein Diet 0
Horizontal bar chart


How long will it take to burn 118 calories and lose weight

To lose weight, you need to burn more calories than you consume. The table below shows how long you need to perform various types of exercise to burn the 118 calories contained in 62g (2.19 oz)g of Fish, trout, mixed species, cooked, dry heat. The calorie burn rates for each exercise are included and are based on the US Department of Health and Human Services Dietary Guidelines for Americans.
Amount of Moderate Exercise to burn 118 calories
Stretching39 mins(180 cal/hr)
Walking (3.5 mph)25 mins(280 cal/hr)
Bicycling (<10 mph)24 mins(290 cal/hr)
Dancing21 mins(330 cal/hr)
Light gardening/yard work21 mins(330 cal/hr)
Golf (walking and carrying clubs)21 mins(330 cal/hr)
Hiking19 mins(370 cal/hr)
Amount of Vigorous exercise to burn 118 calories
Weight lifting (vigorous effort)16 mins(440 cal/hr)
Heavy yard work (chopping wood)16 mins(440 cal/hr)
Basketball (vigorous)16 mins(440 cal/hr)
Walking (4.5 mph)15 mins(460 cal/hr)
Aerobics15 mins(480 cal/hr)
Swimming (slow freestyle laps)14 mins(510 cal/hr)
Running/jogging (5 mph)12 mins(590 cal/hr)
Bicycling (>10 mph)12 mins(590 cal/hr)
Exercise profile for 62g (2.19 oz) of Fish, trout, mixed species, cooked, dry heat

How to cite this food as a source in academic or research papers

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USDA SR23 2010 Nutritional Data on SkipThePie.org. "Fish, trout, mixed species, cooked, dry heat" SkipThePie.org. Ed. SkipThePie 2011. SkipThePie.org. 18 Jan 2019 https://skipthepie.org/finfish-and-shellfish-products/fish-trout-mixed-species-cooked-dry-heat/

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