Turbot · Scophthalmus maximus
Fish, turbot, european, raw
Nutrition facts per 100 g · edible portion
Aquatic Foods2 forms & preparations
Dietary labels are inferred automatically from Fish, turbot, european, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Very good nutrient density 43/100
How many beneficial nutrients Fish, turbot, european, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Fish, turbot, european, raw come from — the split across carbs, fat & protein.
29% from fat
-
Carbs 0%0.0 g per serving
-
Fat 29%3.0 g per serving
-
Protein 71%16.1 g per serving
What Fish, turbot, european, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 0.0 g | |
| Dietary Fiber | 0.0 g |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 3.0 g | |
| Saturated Fat | 0.8 g | |
| Monounsaturated Fat | 0.6 g | — |
| Polyunsaturated Fat | 0.9 g | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 16.1 g | |
| Histidine | 473.0 mg | — |
| Isoleucine | 740.0 mg | — |
| Leucine | 1,305.0 mg | — |
| Lysine | 1,474.0 mg | — |
| Methionine | 475.0 mg | — |
| Phenylalanine | 627.0 mg | — |
| Threonine | 704.0 mg | — |
| Tryptophan | 180.0 mg | — |
| Valine | 827.0 mg | — |
| Alanine | 971.0 mg | — |
| Arginine | 960.0 mg | — |
| Aspartic Acid | 1,644.0 mg | — |
| Cystine | 172.0 mg | — |
| Glutamic Acid | 2,396.0 mg | — |
| Glycine | 770.0 mg | — |
| Proline | 568.0 mg | — |
| Serine | 655.0 mg | — |
| Tyrosine | 542.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 11.0 mcg | |
| Vitamin C | 1.7 mg | |
| Vitamin D | ~ | — |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 2.2 mg | |
| Vitamin B6 | 0.2 mg | |
| Folate (B9) | 8.0 mcg | |
| Vitamin B12 | 2.2 mcg | |
| Pantothenic Acid (B5) | 0.6 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 18.0 mg | |
| Iron | 0.4 mg | |
| Magnesium | 51.0 mg | |
| Phosphorus | 129.0 mg | |
| Potassium | 238.0 mg | |
| Sodium | 150.0 mg | |
| Zinc | 0.2 mg | |
| Copper | 0.0 mg | |
| Manganese | 0.0 mg | |
| Selenium | 36.5 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 48.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 2.1 g | — |
About Fish, turbot, european, raw
The turbot (Scophthalmus maximus) is a large, prized flatfish from the cold coastal waters of Europe, with both eyes on the upper side of its broad, diamond-shaped, bumpy brown body. Long considered one of the finest fish in the sea, it has firm, white, meaty flesh with a delicate, subtly sweet flavor and a luxurious texture that holds together beautifully when cooked. Turbot is lean and high in quality protein, supplying vitamin B12, selenium, and omega-3 fatty acids.
A favorite of fine restaurants, it is treated simply to let its flavor shine: poached, baked, pan-seared, grilled, or roasted whole on the bone. Its sturdy fillets stand up well to cooking and pair nicely with butter, herbs, and white wine. Choose turbot that smells clean and fresh of the sea with firm flesh, and keep it well chilled, cooking it within a day or two.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Fish, turbot, european, raw?
There are 95 calories in 100 g of Fish, turbot, european, raw, or about 81 calories in 3 oz (85 g).
How much protein is in Fish, turbot, european, raw?
Fish, turbot, european, raw contains 16.1 g of protein per 100 g.
How many carbs are in Fish, turbot, european, raw?
Fish, turbot, european, raw has 0.0 g of carbohydrates per 100 g.
How much fat is in Fish, turbot, european, raw?
Fish, turbot, european, raw provides 3.0 g of total fat per 100 g.
What is Fish, turbot, european, raw a good source of?
Fish, turbot, european, raw is an excellent source of Vitamin B12 (92% DV), Selenium (66% DV) and Protein (32% DV) and a good source of Niacin (B3), Vitamin B6, Magnesium, Pantothenic Acid (B5) and Phosphorus (per 100 g). Daily Values are based on a 2,000-calorie diet.
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