Group · Fish
Turbot
Turbot is a bottom-dwelling flatfish, prized by food lovers and by cooks who care about balance. Recognisable by its diamond shape and its firm, fine white flesh, it is one of the most popular lean fish on the fishmonger’s slab. It is sold fresh as fillets or whole, and is sometimes farmed. With around 121 kcal per 100 g, it offers plenty of protein (nearly 21.3 g) for very little fat (3.64 g) and no carbohydrates at all. It is a great choice in a balanced, varied diet, whether you are watching your weight or simply want to diversify your sources of high-quality seafood protein.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 121 kcal |
| Kilojoules | 511 kJ |
| Protein | 21,3 g |
| Carbohydrate | 0,9 g |
| Fat | 3,7 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- DHA0,38 g152 %
- EPA0,32 g128 %
- Vitamin B122,54 µg102 %
- Phosphorus213 mg30 %
- Total omega-30,7 g28 %
- Iodine30 µg20 %
- Vitamin B60,24 mg17 %
- Magnesium63,5 mg17 %
See the other 13 nutrients
- Potassium323 mg16 %
- Vitamin B32,54 mg16 %
- Vitamin B50,66 mg11 %
- Vitamin B20,12 mg9 %
- Vitamin B10,07 mg6 %
- Calcium42,5 mg5 %
- Copper0,05 mg5 %
- Vitamin B99 µg5 %
- Iron0,53 mg4 %
- Zinc0,29 mg3 %
- Vitamin C1,7 mg2 %
- Vitamin A12 µg2 %
- Manganese0,02 mg1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
A lean fish with an excellent profile. 21.3 g of protein for 3.64 g of fat: it is one of the most favourable profiles in the fish family, close to cod with a little more fat, which is the part that carries the omega-3.
What else it provides. 63.5 mg of magnesium and 323 mg of potassium per 100 g, which are high amounts for a white fish. Turbot is also a source of iodine and selenium, like sea fish in general.
Cooking that does not forgive mistakes. Its firm flesh dries out quickly: cooked in a moderate oven, in a parcel or steamed, it stays tender. Turbot copes badly with fierce, prolonged heat, which turns it into a dry and expensive fish for nothing.
How often. French guidelines suggest eating fish twice a week, one of them an oily fish. Turbot counts towards the lean portion. Its price makes it more of a special-occasion fish, which takes nothing away from its nutritional quality.
For active people. With 21.3 g of protein and very little fat, it is easy to digest and suits a pre-competition meal well, where an oily fish would feel heavier.