1 serving (100 grams) contains 95 calories, 16.5 grams of protein, 3.1 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
226.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.4 g | 9% | |
| Saturated Fat | 1.9 g | 9% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 119.0 mg | 39% | |
| Sodium | 142.9 mg | 6% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 39.3 g | 78% | |
| Vitamin D | 476.2 mcg | 2381% | |
| Calcium | 23.8 mg | 1% | |
| Iron | 0.7 mg | 3% | |
| Potassium | 714.3 mg | 15% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Turbot
Turbot is a flatfish species prized for its delicate flavor and firm, white flesh. Native to the waters of the North Atlantic and Baltic Sea, it has been a staple in European cuisines, particularly French and Spanish. Turbot is considered a lean, nutrient-dense fish, offering high-quality protein with minimal fat (95 calories, 16.5g protein, and 3.1g fat per 100g). It contains no carbohydrates or fiber, making it an excellent choice for low-carb diets. Turbot is also rich in essential nutrients like vitamin D (200 IU), helping meet daily requirements for this vital vitamin, and contains small amounts of calcium (10mg) and iron (0.3mg). Its mild taste and firm texture make it versatile in culinary use, from grilling to steaming.
Health Benefits
- High-quality protein (16.5g per 100g) supports muscle repair and overall development.
- Rich in vitamin D (200 IU per 100g), essential for bone health and immune function.
- Low in fat (3.1g per 100g), making it a heart-healthy option for those monitoring fat intake.
Dietary Considerations
Selection and Storage
Store fresh turbot in the coldest part of the refrigerator and consume within 1-2 days or freeze for longer storage. If cooking, its firm flesh adapts well to grilling, steaming, or baking.
Common Questions About Turbot Nutrition
Is turbot high in protein?
Yes, turbot is a good source of protein with 16.5 grams per 100-gram serving. This makes it a great option for those looking to increase their protein intake while keeping calories low, as it contains only 95 calories per 100 grams.
Can I eat turbot on a keto diet?
Absolutely! Turbot is an excellent choice for a keto diet as it contains 0 grams of carbohydrates. It is also relatively low in fat (3.1 grams per 100 grams), so you may need to pair it with a healthy fat source to meet keto macronutrient goals.
What are the health benefits of eating turbot?
Turbot is not only high in protein but also low in calories, making it a great option for weight management. It is rich in essential nutrients like selenium, B vitamins, and omega-3 fatty acids, which support brain function, heart health, and immunity. However, its sodium content (60 mg per 100 grams) is moderate, so those monitoring salt intake should consume it in moderation.
What is a recommended portion size for turbot?
A typical serving size of turbot is about 3 to 4 ounces (85 to 113 grams), which provides approximately 14 to 19 grams of protein and 80 to 108 calories. This portion is suitable for most balanced meals, depending on your dietary needs.
How does turbot compare to other white fish like cod or halibut?
Turbot is similar to other white fish like cod and halibut in terms of its mild flavor and flaky texture. Nutritionally, it has slightly more fat and calories than cod but less than halibut, with 3.1 grams of fat and 95 calories per 100 grams. Turbot can be prepared in similar ways, such as baking, grilling, or pan-searing.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
