# Cole's Trout Smokes, Lemon Pepper > Health and ingredient intelligence for a real grocery product. Source: Supermarket Puzzle (Grocery Intelligence Index). Not a shop. ## Snapshot - **Brand:** Coles Trout - **Retailer listed:** Foodtown - **Category:** Canned & Packaged Goods - **Size:** 3.20 oz - **Human page:** https://supermarketpuzzle.com/product/coles-trout-coles-trout-smokes-lemon-pepper-320-oz - **Slug:** `coles-trout-coles-trout-smokes-lemon-pepper-320-oz` ## NOVA classification **NOVA 3** - Processed foods The product is a processed culinary food: whole trout that has been smoked, seasoned, and packed with oil and salt. Ingredients are simple with no industrial additives, placing it in NOVA group 3 (processed foods). ## Review Cole's Trout Smokes, Lemon Pepper is a small 3.2 oz vacuum-sealed pouch of lightly smoked trout finished with olive oil, lemon and cracked black pepper. In an American grocery this product sits in the refrigerated specialty seafood or deli case alongside smoked salmon, gravlax and ready-to-eat seafood spreads, often near artisanal cheeses and charcuterie. Shoppers pick it up for weekend brunches and cocktail-hour boards, as a bright topping for salads, or as a quick protein for picnic and light dinner occasions. The brand leans into an artisanal, provenance-driven story—family-operated farm in northern Portugal, mountain spring water raising, and a rustic website URL—positioning the product for health-minded, food-curious consumers willing to pay a premium for imported, small-batch items. Labels emphasize health halos: all natural, no preservatives or additives, and high in omega-3; there is no organic certification or child-focused branding. In plain terms the fish is smoked and seasoned then packed with a drizzle of olive oil—a minimal processing step that preserves the fish while adding flavor. Sensory notes: a delicate smoky aroma with bright lemon lift, a silky, oily mouthfeel and a flaky but substantial texture that flakes easily for bagels, crackers or salads. Packaging is compact and portable, making it a ritual grab-and-go item for entertaining or simple weekday upgrades. The overall story reads as a premium, wholesome imported specialty—savory, slightly adventurous, and designed to slot into modern American routines that mix convenience with a taste for artisanal provenance. ## Diet flags - Vegetarian - Gluten-free - Dairy-free ## Nutrition - **Serving size:** 1 can - **Servings per container:** 1 - **Calories:** 154 - **Total fat:** 10g (13% DV) - **Saturated fat:** 17g (85% DV) - **Cholesterol:** 55mg (18% DV) - **Sodium:** 36mg (2% DV) - **Total carbs:** 0g (0% DV) - **Protein:** 17g ## Ingredients Trout, Olive Oil, Lemon, Black Pepper, Salt. ## Context tags - **Occasions:** weekend-brunch, game-day-prep, meal-prep-sunday - **Vibes:** wholesome, adventurous, indulgent ## FAQ ### Is Cole's Trout Smokes healthy? Cole's Trout Smokes can be a healthy option, especially if you're looking for a protein-packed snack. With 17 grams of protein and only 154 calories per can, it's a great choice for a quick, nutritious bite. Just remember, 'healthy' can mean different things to different people, so it really depends on your dietary needs and preferences! ### Is it vegan? Nope, Cole's Trout Smokes are definitely not vegan. They contain trout, which is a fish, so if you're following a vegan diet, you'll want to steer clear of this one. But if you enjoy seafood, this could be a tasty treat! ### Is it gluten-free? Yes, Cole's Trout Smokes are gluten-free! So if you’re avoiding gluten for health reasons or just trying to feel your best, you can enjoy this without any worries. Just make sure to check any accompaniments you pair it with! ### Does it contain seed oils? Nope, no seed oils here! The ingredients list only includes trout, olive oil, lemon, black pepper, and salt. Olive oil is a heart-healthy fat, and the absence of seed oils means you’re skipping out on those highly processed oils found in many other products. ### Does it contain artificial sweeteners? Cole's Trout Smokes don't have any artificial sweeteners. The flavor comes from natural ingredients like lemon and black pepper, which means you can savor the taste without any added sugar surprises. It’s always nice to know what you’re eating, right? ### Is it high in sugar? Not at all! Cole's Trout Smokes have zero sugar, which makes it a great option for those watching their sugar intake. You can enjoy it guilt-free, especially if you're looking for a savory snack without the sweet stuff. ### What are healthier alternatives? If you're looking for alternatives, you might consider other canned fish options like sardines or salmon, which also pack a protein punch. Or, if you're craving something plant-based, try chickpea salad or lentil spreads. It all depends on what you're in the mood for! ### Can kids eat it? Absolutely! Cole's Trout Smokes can be a great protein source for kids, especially if they enjoy fish. Just keep an eye on the sodium content if they’re sensitive to salt, and make sure to pair it with some colorful veggies for a balanced meal! ### Is it good for weight loss? Cole's Trout Smokes can be a helpful addition to a weight loss plan since they’re high in protein and relatively low in calories. Protein helps keep you feeling full longer, which can curb those snack cravings. Just remember to balance it with other nutritious foods! ### Is it ultra-processed? Cole's Trout Smokes are considered minimally processed, meaning they retain a lot of their natural goodness. The short ingredient list is a plus here, as it’s just fish and some simple seasonings — no crazy additives or preservatives to worry about! ## Related products - [Del Monte Original Sloppy Joe Sauce](https://supermarketpuzzle.com/product/del-monte-original-sloppy-joe-sauce-15-oz) (NOVA 4) | markdown: https://supermarketpuzzle.com/__a2/md?path=/product/del-monte-original-sloppy-joe-sauce-15-oz - [Dr. McDougall's Big Cup Soup, Vegan Split Pea and Barley](https://supermarketpuzzle.com/product/dr-mcdougalls-dr-mcdougalls-big-cup-soup-vegan-split-pea-and-barley-250-oz) (NOVA 4) | markdown: https://supermarketpuzzle.com/__a2/md?path=/product/dr-mcdougalls-dr-mcdougalls-big-cup-soup-vegan-split-pea-and-barley-250-oz - [Jovial Tomatoes, Organic, Crushed](https://supermarketpuzzle.com/product/jovial-tomatoes-organic-crushed-1830-oz) (NOVA 3) | markdown: https://supermarketpuzzle.com/__a2/md?path=/product/jovial-tomatoes-organic-crushed-1830-oz - [Spam Bacon Meat 12 oz](https://supermarketpuzzle.com/product/spam-bacon-meat-12-oz-12-oz) (NOVA 4) | markdown: https://supermarketpuzzle.com/__a2/md?path=/product/spam-bacon-meat-12-oz-12-oz - [DINTY MOORE Beef Stew](https://supermarketpuzzle.com/product/dinty-moore-beef-stew-20-oz) (NOVA 4) | markdown: https://supermarketpuzzle.com/__a2/md?path=/product/dinty-moore-beef-stew-20-oz - [Spam 25% Less Sodium Meat 12 oz](https://supermarketpuzzle.com/product/spam-25-less-sodium-meat-12-oz-12-oz) (NOVA 4) | markdown: https://supermarketpuzzle.com/__a2/md?path=/product/spam-25-less-sodium-meat-12-oz-12-oz - [Del Monte® No Sugar Added Mixed Fruit Fruit Cup® Snacks, 4-4 Oz. 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