17 Fit Food calories Fish and seafood
Turbot calories and nutrition facts
Turbot (raw): 92 kcal per 100 g, protein 17.2 g, fat 2.5 g, carbs 0 g. Typical serving (150 g): 137 kcal.
Long prized by chefs and served roasted on the bone or with a butter sauce, turbot is a large, diamond-shaped flatfish with firm, white, delicately sweet flesh. Raw it has about 92 kcal per 100 g and baked about 118 kcal, and it’s high in protein and rich in vitamin B12. A hollandaise or beurre blanc can easily outweigh the fish in calories.
- High in protein
- Low fat
- Low salt
- High in selenium
- Protein 75%
- Fat 25%
- Carbs 0%
In everyday portions
- Typical serving · 150 g 137 kcal P 25.8 · F 3.8 · C 0 g
- 100 kcal is 110 g this much of it gives 100 kcal
- 20 g of protein is 115 g this much to eat for 20 g of protein
- Energy density Low 0.92 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Raw | 92 | 17.2 | 2.5 | 0 |
| Baked | 118 | 21.3 | 3.6 | 0 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011). What the % means
Raw
Energy and macros
- Energy 92 kcal 383 kJ 5%
- Protein 17.2 g 34%
- Fat 2.5 g 4%
- Carbs available, without fibre 0 g 0%
- Fibre 0 g
- Salt 0.24 g 4%
Where the calories come from
- Protein 75%
- Fat 25%
- Carbs 0%
Vitamins
- Vitamin A no data
- Vitamin D 0 µg 0%
- Vitamin E 0 mg 0%
- Vitamin K no data
- Vitamin C 0.85 mg 1%
- Vitamin B1 thiamin 0.055 mg 5%
- Vitamin B2 riboflavin 0.1 mg 7%
- Vitamin B3 niacin 2.1 mg 13%
- Vitamin B5 pantothenic acid 0.57 mg 9%
- Vitamin B6 0.21 mg 15%
- Folate B9 8 µg 4%
- Vitamin B12 2.1 µg 83%
- Choline no data
Minerals
- Potassium 253 mg 13%
- Calcium 38.7 mg 5%
- Phosphorus 176 mg 25%
- Magnesium 49 mg 13%
- Iron 0.45 mg 3%
- Zinc 0.21 mg 2%
- Copper 0.039 mg 4%
- Manganese 0.017 mg <1%
- Selenium 47.3 µg 86%
- Iodine 35 µg 23%
- Sodium 95.3 mg 4%
EU criteria for nutrition claims
- High in protein
- Low fat
- Low salt
- High in selenium
- High in vitamin B12
- Source of phosphorus
- Source of iodine
- Source of vitamin B6
Baked
Energy and macros
- Energy 118 kcal 494 kJ 6%
- Protein 21.3 g 43%
- Fat 3.6 g 5%
- Carbs available, without fibre 0 g 0%
- Fibre 0 g
- Salt 0.48 g 8%
Where the calories come from
- Protein 72%
- Fat 28%
- Carbs 0%
Vitamins
- Vitamin A 12 µg 2%
- Vitamin D 0 µg 0%
- Vitamin E 0 mg 0%
- Vitamin K no data
- Vitamin C 1.7 mg 2%
- Vitamin B1 thiamin 0.068 mg 6%
- Vitamin B2 riboflavin 0.12 mg 9%
- Vitamin B3 niacin 2.5 mg 16%
- Vitamin B5 pantothenic acid 0.66 mg 11%
- Vitamin B6 0.24 mg 17%
- Folate B9 9 µg 4%
- Vitamin B12 2.5 µg 102%
- Choline no data
Minerals
- Potassium 323 mg 16%
- Calcium 42.5 mg 5%
- Phosphorus 213 mg 30%
- Magnesium 63.5 mg 17%
- Iron 0.53 mg 4%
- Zinc 0.29 mg 3%
- Copper 0.049 mg 5%
- Manganese 0.022 mg 1%
- Selenium no data
- Iodine 30 µg 20%
- Sodium 192 mg 8%
EU criteria for nutrition claims
- High in protein
- High in vitamin B12
- High in phosphorus
- Source of iodine
- Source of vitamin B6
- Source of magnesium
- Source of potassium
- Source of vitamin B3
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids. Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
Fish and seafood
Among fish and seafood
The category in the 17 Fit catalog: 183 foods. Compared per 100 g.
- 78% Fewer calories than 78% of fish and seafood.
- 81% More selenium than 81% of fish and seafood.
Similar in composition
The foods with the nearest calories and macros.
More in Fish and seafood
- Fish sticks 277 kcal
- Octopus 82 kcal
- Clams 86 kcal
- Crawfish 77 kcal
- Sockeye salmon 131 kcal
- King crab 84 kcal
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Where these numbers come from
ANSES-CIQUAL (France), code 26042.
Carbs are available carbohydrates, without fibre, as on EU labels.