Is Trout Fatter Than Salmon? A Nutritional Deep Dive

October 15, 2025 •

3 min read

According to nutritional data, a 100g serving of farmed Atlantic salmon contains significantly more total fat compared to the same amount of farmed rainbow trout. This clearly answers the question, is trout fatter than salmon?, with salmon being the richer, oilier fish of the two.

Quick Summary

Salmon is consistently fattier than trout and contains higher levels of omega-3s and calories, while trout is leaner with a milder flavor. The nutritional details vary depending on whether the fish is wild or farmed.

Key Points

Salmon is Fattier Than Trout: Across most comparisons, especially farmed varieties, salmon has a significantly higher total fat content than trout.
Higher Omega-3s in Salmon: The higher fat in salmon translates to higher levels of crucial omega-3 fatty acids like EPA and DHA.
Trout is the Leaner Choice: With a lower fat content, trout is a milder, less oily fish, making it a good option for those seeking a leaner protein source.
Wild vs. Farmed Matters: Farmed fish, both trout and salmon, generally have higher fat and omega-3 levels than their wild-caught counterparts.
Flavor Profiles Differ: Salmon's richer, buttery flavor comes from its higher fat content, while trout's milder taste and flakier texture are due to its leaner profile.
Both Offer Nutritional Benefits: Both fish are excellent sources of protein and various vitamins and minerals, supporting heart, brain, and overall health.

Nutritional Showdown: Trout vs. Salmon

Both trout and salmon belong to the same family, Salmonidae, and are celebrated for their health benefits, including being excellent sources of lean protein and heart-healthy omega-3 fatty acids. However, significant nutritional differences, particularly concerning fat content, distinguish these popular fish. While the two fish may seem similar on a dinner plate, a closer look at their nutritional makeup reveals distinct profiles that cater to different dietary needs and flavor preferences.

Fat Content: The Key Distinction

When comparing the fat content, especially in farmed varieties, salmon comes out on top. The higher fat content is what gives salmon its rich, buttery flavor and robust texture. For example, a 100g serving of farmed Atlantic salmon can contain more than double the fat of farmed rainbow trout. This fatty composition also makes salmon an exceptional source of specific types of omega-3s, which are crucial for maintaining cardiovascular and neurological health.

Omega-3s: The Quality Fat

Omega-3s are a type of polyunsaturated fat that the human body cannot produce on its own, making dietary intake essential. Both fish are excellent sources, but salmon offers a more potent dose. Key omega-3s, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are significantly more concentrated in salmon. This makes salmon a more efficient choice if your primary goal is to maximize your omega-3 intake.

Beyond the Fat: Other Nutritional Differences

While fat is the most notable difference, several other nutritional variations exist between trout and salmon. Each fish offers a unique blend of vitamins and minerals.

Vitamins and Minerals

Salmon: Richer in several B vitamins, including B1, B6, and folate, which are important for energy metabolism and cell health. It is also a potent source of selenium.
Trout: Provides a better source of calcium, zinc, and potassium. Some varieties of trout, like rainbow trout, are also particularly high in vitamins D, E, and B12.

Protein and Cholesterol

Protein: The protein content is very similar, with some comparisons showing trout having a slightly higher amount per 100g serving, though the difference is not highly significant.
Cholesterol: Trout contains slightly more cholesterol per 100g than salmon, although the distinction is minor.

Wild vs. Farmed: A Crucial Variable

The nutritional profile of both trout and salmon is influenced by whether the fish is wild-caught or farm-raised. This distinction can alter fat content, omega-3 levels, and potential exposure to contaminants.

Wild Fish: Wild salmon and trout often have firmer flesh and a more pronounced flavor due to their active lifestyle and natural diet. The fat content can be lower and more variable compared to farmed fish.
Farmed Fish: Farm-raised fish tend to have higher overall fat and omega-3 content due to their controlled, high-calorie diets. This also makes their nutritional profile more consistent. The Aquaculture Stewardship Council provides resources on responsible fish farming practices.

Comparison Table: Farmed Atlantic Salmon vs. Farmed Rainbow Trout


Nutrient (per 100g serving)	Farmed Atlantic Salmon	Farmed Rainbow Trout
Calories	~206 kcal	~168 kcal
Total Fat	~13.4g	~6.18g
Saturated Fat	~2.4g	~1.5g
Protein	~22.1g	~23.8g
Combined DHA/EPA	~1.96g	~0.73g

Culinary and Flavor Profiles

The difference in fat content also directly impacts the taste and texture of each fish, which is a major factor in culinary decisions.

Salmon: The higher fat content of salmon results in a richer, oilier, and more robust flavor profile. Its texture is firm and dense, holding up well to strong seasonings and various cooking methods like grilling or pan-searing.
Trout: A leaner fish with a delicate, mild flavor and a flaky texture. This lighter taste makes it a versatile ingredient, but also means it can dry out more easily if overcooked. It absorbs marinades well and is excellent when baked, pan-fried, or smoked.

Conclusion

In summary, the answer to 'Is trout fatter than salmon?' is a definitive no—salmon is the fatter fish, particularly in farmed varieties. This higher fat, and consequently higher omega-3 content, gives it a richer flavor and texture. Trout, on the other hand, is a leaner, more delicate fish, which might be preferable for those watching their calorie intake or who prefer a milder taste. Both fish are nutritional powerhouses and can be part of a healthy, balanced diet. Your choice ultimately depends on your personal taste, specific nutritional goals, and cooking preferences. Considering the different benefits, incorporating both into your meal rotation can provide a wider range of vitamins, minerals, and flavors. For more information on sourcing sustainable seafood, you can visit the Aquaculture Stewardship Council website.

Frequently Asked Questions

Neither fish is definitively healthier; they simply offer different nutritional benefits. Salmon has more omega-3s, while trout often contains a better balance of certain minerals like calcium and zinc, and higher vitamin B12. Your healthiest choice depends on your specific dietary needs.

Salmon consistently has higher levels of omega-3 fatty acids, particularly EPA and DHA, compared to trout.

The main taste difference comes from their fat content. Salmon, being fattier, has a richer, more robust flavor. Trout, as a leaner fish, has a milder, more delicate taste.

No, this is not always the case. Farmed trout is often fattier than wild trout due to its diet, and certain wild salmon species might have a lower fat content than their farmed counterparts, but overall, farmed salmon tends to be the fattiest.

Trout is the leaner, lower-calorie option between the two. However, both fish are high in protein and healthy fats that promote satiety, so either can be part of a weight-loss diet depending on portion size and preparation.

The protein content is very similar between the two fish, with some data suggesting trout can be slightly higher in protein per 100g, though the difference is not significant for most diets.

Trout's lean, delicate nature can cause it to dry out more easily if overcooked. Salmon's higher fat content provides more insulation, making it slightly more forgiving for novice cooks.