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Food · Finfish and Shellfish Products

Turbot nutrition facts

A typical portion of turbot (3 oz; 85 g, fish, european, cooked, dry heat) has 100 calories and 17g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 95 calories (fish, european, raw) to 122 (fish, european, cooked, dry heat).

Nutrition Facts

Serving size3 oz (85g)
Amount per serving
Calories100
% Daily Value*
Total Fat 3g4%
Saturated Fat not declared
Trans Fat not declared
Cholesterol 55mg18%
Sodium 160mg7%
Total Carbohydrate 0g0%
Dietary Fiber 0g0%
Total Sugars not declared
Includes Added Sugars not declared
Protein 17g35%
Vitamin D not declared
Calcium 20mg2%
Iron 0.4mg2%
Potassium 260mg6%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Fish, turbot, european, cooked, dry heat, scaled to the portion. Check the USDA record.

Protein per 100 g
20.6g
more than 75% of 8,218 USDA reference foods
Calories per 100 g
122
more than 34% of reference foods
Sodium per 100 g
192mg
more than 65% of reference foods

3 oz weighs 85 g in USDA's record for Fish, turbot, european, cooked, dry heat (FDC 174245).

Where the calories come from: 0% carbohydrate, 29% fat and 71% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Vitamin B122.2 µg in 3 oz (85 g), 90% of the Daily Value
  • Selenium40 µg in 3 oz (85 g), 72% of the Daily Value
  • Niacin2.3 mg in 3 oz (85 g), 14% of the Daily Value
  • Magnesium55 mg in 3 oz (85 g), 13% of the Daily Value
  • Vitamin B60.2 mg in 3 oz (85 g), 12% of the Daily Value
  • Phosphorus140 mg in 3 oz (85 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 174245), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of turbot USDA describes

Fish, european, cooked, dry heat has the most calories per 100 g (122); the fewest: Fish, european, raw (95)

Calories per 100 g by USDA description of turbotFish, european, cooked, dry heat122Fish, european, raw95Calories per 100 g by USDA description of turbotFish, european, cooked, dry heat122Fish, european, raw95Calories per 100 g by USDA description of turbotFish, european, cooked, dry heat122Fish, european, raw95Calories per 100 g by USDA description of turbotFish, european, cooked, dry heat122Fish, european, raw95Calories per 100 g by USDA description of turbotFish, european, cooked, dry heat122Fish, european, raw95Calories per 100 g by USDA description of turbotFish, european, cooked, dry heat122Fish, european, raw95Calories per 100 g by USDA description of turbotFish, european, cooked, dry heat122Fish, european, raw95Calories per 100 g by USDA description of turbotFish, european, cooked, dry heat122Fish, european, raw95Calories per 100 g by USDA description of turbotFish, european, cooked, dry heat122Fish, european, raw95
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 2 USDA descriptions of turbot, per 100 g
USDA descriptionCaloriesProteinFatSodium
Fish, turbot, european, cooked, dry heat12220.6 g3.8 g192 mg
Fish, turbot, european, raw9516.1 g3 g150 mg

Every nutrient in this record (49)

The portion is 3 oz (85 g); % DV is for that portion.

Energy, macronutrients and sugars (8)
NutrientPer portionPer 100 g% DV
Protein17.5 g20.6 g35%
Total lipid (fat)3.21 g3.78 g4%
Carbohydrate, by difference0 g0 g0%
Ash2.29 g2.69 g
Energy104 kcal122 kcal
Water59.9 g70.5 g
Fiber, total dietary0 g0 g0%
Cholesterol52.7 mg62.0 mg18%
Minerals (10)
NutrientPer portionPer 100 g% DV
Calcium, Ca19.6 mg23.0 mg2%
Iron, Fe0.39 mg0.46 mg2%
Magnesium, Mg55.3 mg65.0 mg13%
Phosphorus, P140 mg165 mg11%
Potassium, K259 mg305 mg6%
Sodium, Na163 mg192 mg7%
Zinc, Zn0.24 mg0.28 mg2%
Copper, Cu0.040 mg0.047 mg4%
Manganese, Mn0.019 mg0.022 mg1%
Selenium, Se39.8 µg46.8 µg72%
Vitamins (13)
NutrientPer portionPer 100 g% DV
Retinol10.2 µg12.0 µg
Vitamin A, RAE10.2 µg12.0 µg1%
Vitamin C, total ascorbic acid1.45 mg1.70 mg2%
Thiamin0.065 mg0.076 mg5%
Riboflavin0.082 mg0.097 mg6%
Niacin2.28 mg2.68 mg14%
Pantothenic acid0.56 mg0.66 mg
Vitamin B-60.21 mg0.24 mg12%
Folate, total7.65 µg9.00 µg
Vitamin B-122.16 µg2.54 µg90%
Folic acid0 µg0 µg
Folate, food7.65 µg9.00 µg
Folate, DFE7.65 µg9.00 µg2%
Amino acids (18)
NutrientPer portionPer 100 g% DV
Tryptophan0.20 g0.23 g
Threonine0.77 g0.90 g
Isoleucine0.81 g0.95 g
Leucine1.42 g1.67 g
Lysine1.61 g1.89 g
Methionine0.52 g0.61 g
Cystine0.19 g0.22 g
Phenylalanine0.68 g0.80 g
Tyrosine0.59 g0.69 g
Valine0.90 g1.06 g
Arginine1.05 g1.23 g
Histidine0.52 g0.61 g
Alanine1.06 g1.24 g
Aspartic acid1.79 g2.11 g
Glutamic acid2.61 g3.07 g
Glycine0.84 g0.99 g
Proline0.62 g0.73 g
Serine0.71 g0.84 g

Source: USDA FoodData Central, FDC 174245: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in turbot?

100 in 3 oz (85 g) of fish, european, cooked, dry heat; 95 to 122 per 100 g across USDA's descriptions.

How much protein is in turbot?

17g in 3 oz; 20.6 g per 100 g.

How much sodium is in turbot?

160mg in 3 oz; 192 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov