Trout, farro & kale: Calories, Protein & Nutrients
402 kcal · 35 g protein · 42 g carbs · 11 g fat · 7.8 g fiber, for the portions below. Every number is summed from USDA FoodData Central values per food.
What's in it
| Food | Weight | kcal | Protein g | Carbs g | Fat g | Fiber g |
|---|---|---|---|---|---|---|
| Trout (cooked) 1 × one fillet | 109 g | 183 | 25.9 | 0.0 | 8.0 | 0.0 |
| Farro (cooked) 1 × one cup | 170 g | 196 | 6.8 | 39.1 | 1.7 | 5.1 |
| Kale (raw) 1 × one cup | 67 g | 23 | 2.0 | 3.0 | 1.0 | 2.7 |
| Total | 346 g | 402 | 34.7 | 42.1 | 10.7 | 7.8 |
Farro (cooked) brings the most calories (49%); Trout (cooked) the most protein (75%); Trout (cooked) the most sodium (65%).
Where the calories come from
Protein 35% · Carbohydrate 42% · Fat 24% (4 kcal/g protein and carbohydrate, 9 kcal/g fat; may not sum to 100 because of fiber and rounding)
Nutrients against the Daily Value
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Protein | 35 g | 69% | |
| Carbohydrate | 42 g | 15% | |
| Fat | 11 g | 14% | |
| Saturated fat * | 1.8 g | 9% | |
| Fiber | 7.8 g | 28% | |
| Sugars * | 0.0 g | — | |
| Sodium * | 102 mg | 4% | |
| Potassium * | 724 mg | 15% | |
| Calcium * | 203 mg | 16% | |
| Iron * | 1.5 mg | 8% | |
| Magnesium * | 55 mg | 13% | |
| Zinc * | 0.8 mg | 8% | |
| Selenium * | 31 mcg | 56% | |
| Vitamin B12 * | 4.5 mcg | 187% | |
| Vitamin D * | 21 mcg | 104% | |
| Folate * | 13 mcg DFE | 3% | |
| Vitamin K * | 261 mcg | 218% |
* One or more foods have no USDA value for this nutrient, so the total is a minimum.
Against the other 72 meals
- Protein per 100 kcal: 8.6 g, rank 22 of 73. Best dinner on this measure: Pork chop & Brussels sprouts (12.5 g).
- Fiber: rank 18 of 73 (highest first).
- Sodium: rank 25 of 73 (lowest first).
- Calories: rank 39 of 73 (lightest first).
Common questions
How many calories are in trout, farro & kale?
About 402 kcal for the portions listed (346 g of food in total), from USDA FoodData Central values.
How much protein is in trout, farro & kale?
35 g — 8.6 g per 100 kcal, which ranks 22 of 73 meals on this site.
How much fiber and sodium?
7.8 g of fiber (28% of the 28 g Daily Value) and 102 mg of sodium (4% of 2,300 mg). Added salt, oil or sauce beyond what's listed isn't counted.
Method
Each food's per-100 g USDA values × the grams shown, summed. Portions are this site's standard servings (see each food page). % Daily Value uses the FDA label Daily Values for adults (e.g. protein 50 g, fiber 28 g, sodium 2,300 mg, potassium 4,700 mg). Cooking oil, salt and condiments are only counted when listed.
Sources
- FDA. Daily Value on the Nutrition and Supplement Facts labels (adults and children 4+). www.fda.gov
- USDA FoodData Central. fdc.nal.usda.gov
All 73 meals, compared · 30 g protein meals · protein intake calculator