Calorie Chart / Fish / Turbot
How Many Calories Are in Turbot?
Calculation of the nutritional value & Recommended Dietary Intake of turbot
For g and a calorie requirement of kcal
| Calories 143 kcal | Proteins 26 g | Lipids 4.5 g | Carbohydrates 0 g |
| 7% | 35% | 7% | 0% |
Health benefits of turbot
Turbot - 100g
Calories 95 kcal
Proteins 17 g
Lipids 3 g
Carbohydrates 0 g
With fewer than 100 calories per 100 g, turbot is classified as a moderate-calorie fish. Those calories come mainly from high-quality proteins, while fats remain limited, making it attractive to anyone counting calories or seeking to increase proteins without a big calorie load.
Turbot supplies vitamin D, vitamin B12, niacin, and a good quota of selenium, phosphorus, and magnesium. Its omega-3 EPA-DHA profile may support cardiovascular health and inflammatory balance (a supposed benefit still under study). All these nutrients are delivered with relatively few calories, which is why dietitians often recommend turbot when the goal is nutrient density rather than empty calories.
This flatfish was once served exclusively to European royalty and is still nicknamed the "king of fishes." Its firm white flesh remains delicate even with low-fat cooking, allowing chefs to limit added calories and still obtain a luxurious texture.
Tips for incorporating turbot into a balanced diet
For a light main course, bake turbot fillets with a drizzle of olive oil, fresh herbs, and slices of lemon. Add roasted asparagus on the side: the vegetables bulk up the plate without adding many calories, while the dish remains well under most daily calorie targets.
If you need extra carbohydrates without increasing calories significantly, pair turbot with a small portion of quinoa. Athletes often complete the plate with sautéed spinach; the greens contribute iron and volume for very few calories, keeping the overall calorie content of the meal manageable.
Turbot can replace sole or sea bass in most recipes. Try steaming it Asian-style with ginger and soy, grilling it Spanish-style with paprika, or poaching it for a lighter take on the classic beurre blanc. Whichever method you choose, aim for cooking techniques that do not drown the fish in sauce so that the calories stay aligned with your nutritional objectives.
Frequently Asked Questions
- How many calories are in turbot?
- 95 kcal per 100 g. This represents a moderate amount of calories for a protein source.
- Is turbot considered a fatty fish?
- No. Turbot is lean, with only about 3 g of lipids per 100 g, so the calories from fat remain limited compared with richer species such as salmon.
- Does turbot provide omega-3 even though it is low in calories?
- Yes. While it is modest in fat and calories, the fat it does contain is rich in marine omega-3 (EPA & DHA), which supports heart and brain health.
- What cooking method keeps turbot calories the lowest?
- Steaming, poaching, or baking in parchment add virtually no extra calories. Season with herbs and a squeeze of lemon instead of creamy sauces to keep calories in check.
- Can turbot help in a weight-loss diet?
- Because it delivers satisfying proteins for relatively few calories, turbot can replace higher-calorie meats or fried foods on a slimming menu. Combine it with fiber-rich sides such as spinach or a scoop of quinoa to enhance fullness without excessive calories.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
