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Turbot fish Calories
High-quality protein, low fat, rich in selenium and vitamin B12
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Turbot fish (150 g) has 143 calories. That works out to 95 calories per 100 g. It contains 0 g of carbs, 24.8 g of protein, 4.1 g of fat and 0 g of fiber. Its 3.8 µg of B12 covers 156% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Turbot fish Nutrition Facts
Selected: 1 piece (medium) · 150 g
143
KCAL / 150G
Carbs
0g
· 0% DV
Protein
24.8g
· 50% DV
Fat
4.1g
· 5% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 73% · Fat 27%
Turbot fish nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 143 kcal | |
| Total fat | 4.1 g | 5% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0 g | |
| Sodium | 105 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24.8 g | 50% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Turbot fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 143 kcal |
| 1 slice (thin) | 60 g | 57 kcal |
| 100 g | 100 g | 95 kcal |
| 1 piece (small) | 100 g | 95 kcal |
| 1 slice (thick) | 100 g | 95 kcal |
| 1 serving (medium) | 120 g | 114 kcal |
| 1 serving (large) | 200 g | 190 kcal |
| 1 piece (large) | 250 g | 238 kcal |
| 1 piece (extra large) | 300 g | 285 kcal |
Calculated from 95 calories per 100 g.
Frequently Asked Questions About Turbot fish
How do you cook turbot fish?
Turbot fish is often pan-fried, roasted, or grilled. Its firm, delicate flesh works well with simple seasoning; cook it until the flesh is opaque and separates easily, taking care not to dry it out.
What does turbot fish taste like?
Turbot fish has a mild, subtly sweet flavor and firm, fine-textured flesh. It is less assertive than many oily fish, so lemon, butter, or herbs can complement it without overpowering its taste.
Why is turbot fish so expensive?
Turbot fish is often expensive because it is highly prized, wild catches can be limited, and catching and handling large fish takes effort. Prices also vary with season, size, and market.
Is turbot fish the same as halibut?
No. Turbot and halibut are different flatfish, although both have mild white flesh and can be prepared in similar ways. Turbot is generally prized for its delicate texture, while halibut is often firmer and thicker.
Where is turbot fish found?
Turbot fish lives on the seabed in the northeastern Atlantic, the Mediterranean, and the Black Sea. It is a flatfish that rests on sandy or muddy bottoms and is caught in several European fisheries.
Can you eat the skin of turbot fish?
Yes, turbot fish skin can be eaten when cooked, though it is fairly tough and some people prefer to remove it. Crisping it by pan-frying can make the texture more appealing.
Does turbot fish have a lot of bones?
Turbot fish has a central skeleton and bones around its thick fillets, but its flesh separates into substantial portions. Ask a fishmonger to fillet it, and check carefully for bones before serving it to children.
How do you prepare a whole turbot fish for roasting?
To roast a whole turbot fish, have it gutted and cleaned, then rinse briefly and pat it dry. Season the cavity and skin, place it in a baking dish, and cook until the flesh is opaque and lifts from the bones.
How should you choose fresh turbot fish?
Choose turbot fish with a fresh, mild sea smell, moist flesh, and clear, bright eyes if it is sold whole. Avoid fish with a sour odor, sticky surface, or flesh that looks dull or feels soft.
How long does raw turbot fish keep in the fridge?
Keep raw turbot fish covered in the coldest part of the refrigerator and cook it as soon as possible, ideally the day you buy it. Freeze it if you need to store it longer.
Turbot fish Vitamins & Minerals
Vitamins
B12
3.75µg · 156% DV
B3
3.15mg · 20% DV
B5
0.9mg · 18% DV
B6
0.27mg · 16% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
315mg · 45% DV
Iodine
45µg · 30% DV
Potassium ⭐
495mg · 15% DV
Sodium
105mg · 5% DV
Turbot fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Turbot fish
To burn the 143 calories in 1 piece (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Turbot fish?
Turbot fish is a broad, flat-bodied saltwater fish found in the north-eastern Atlantic and the Mediterranean. Its firm, white flesh has a delicate, slightly sweet flavour, and it is often treated as a special-occasion fish. It can be roasted whole, grilled or cooked in a pan; simple seasoning lets its flavour come through.
In coastal parts of Europe, turbot is commonly served as a main course with potatoes or seasonal vegetables, often with lemon or a light butter sauce. It is naturally low in fat and provides high-quality protein: a 100 g portion has 16.5 g. For a lighter meal, roast or grill it and pair it with greens rather than a rich sauce.
How Nutritious Is Turbot fish?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Turbot fish Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Turbot fish Contain Allergens?
Contains these allergens:
Which Diets Is Turbot fish Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Turbot fish Fat Profile
SATURATED
0.9g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.