Turbot nutrition: calories, carbs, GI, protein, fiber, fats
Fish, turbot, european, cooked, dry heat
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Turbot
Glycemic index ⓘ Turbot can be considered as a 0 glycemic index food as it does not have carbs. Source: https://foodstruct.com/articles/glycemic-index-of-0-no-carb-foods | 0 (low) |
Calories ⓘ Calories per 100-gram serving | 122 |
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 0 grams |
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 7.8 (acidic) |
Magnesium ⓘHigher in Magnesium content than 82% of foods
Selenium ⓘHigher in Selenium content than 78% of foods
Protein ⓘHigher in Protein content than 77% of foods
Vitamin B12 ⓘHigher in Vitamin B12 content than 73% of foods
Cholesterol ⓘHigher in Cholesterol content than 68% of foods
Turbot calories (kcal)
Serving Size | Calories | Weight |
---|---|---|
Calories in 100 grams | 122 | |
Calories in 3 oz | 104 | 85 g |
Calories in 0.5 fillet | 194 | 159 g |
Turbot Glycemic index (GI)
Turbot can be considered as a 0 glycemic index food as it does not have carbs. Source: https://foodstruct.com/articles/glycemic-index-of-0-no-carb-foods
Mineral coverage chart
Calcium:
23 mg of 1,000 mg
2%
Iron:
0.46 mg of 8 mg
6%
Magnesium:
65 mg of 420 mg
15%
Phosphorus:
165 mg of 700 mg
24%
Potassium:
305 mg of 3,400 mg
9%
Sodium:
192 mg of 2,300 mg
8%
Zinc:
0.28 mg of 11 mg
3%
Copper:
0.047 mg of 1 mg
5%
Manganese:
0.022 mg of 2 mg
1%
Selenium:
46.8 µg of 55 µg
85%
Choline:
0 mg of 550 mg
0%
Mineral chart - relative view
Magnesium
65 mg
TOP 18%
Selenium
46.8 µg
TOP 22%
Potassium
305 mg
TOP 36%
Sodium
192 mg
TOP 42%
Phosphorus
165 mg
TOP 49%
Calcium
23 mg
TOP 50%
Manganese
0.022 mg
TOP 75%
Iron
0.46 mg
TOP 78%
Zinc
0.28 mg
TOP 80%
Copper
0.047 mg
TOP 82%
Vitamin coverage chart
Vitamin A:
40 IU of 5,000 IU
1%
Vitamin E :
0 mg of 15 mg
0%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
1.7 mg of 90 mg
2%
Vitamin B1:
0.076 mg of 1 mg
6%
Vitamin B2:
0.097 mg of 1 mg
7%
Vitamin B3:
2.679 mg of 16 mg
17%
Vitamin B5:
0.658 mg of 5 mg
13%
Vitamin B6:
0.242 mg of 1 mg
19%
Folate:
9 µg of 400 µg
2%
Vitamin B12:
2.54 µg of 2 µg
106%
Vitamin K:
0 µg of 120 µg
0%
Vitamin chart - relative view
Vitamin B12
2.54 µg
TOP 27%
Vitamin C
1.7 mg
TOP 37%
Vitamin B6
0.242 mg
TOP 45%
Vitamin B5
0.658 mg
TOP 49%
Vitamin A
40 IU
TOP 52%
Vitamin B3
2.679 mg
TOP 53%
Vitamin B1
0.076 mg
TOP 58%
Folate
9 µg
TOP 65%
Vitamin B2
0.097 mg
TOP 70%
Macronutrients chart
Protein:
Daily Value: 41%
20.58 g of 50 g
41%
Fats:
Daily Value: 6%
3.78 g of 65 g
6%
Carbs:
Daily Value: 0%
0 g of 300 g
0%
Water:
Daily Value: 4%
70.45 g of 2,000 g
4%
Other:
5.19 g
Protein quality breakdown
Tryptophan:
230 mg of 280 mg
82%
Threonine:
902 mg of 1,050 mg
86%
Isoleucine:
948 mg of 1,400 mg
68%
Leucine:
1672 mg of 2,730 mg
61%
Lysine:
1890 mg of 2,100 mg
90%
Methionine:
609 mg of 1,050 mg
58%
Phenylalanine:
803 mg of 1,750 mg
46%
Valine:
1060 mg of 1,820 mg
58%
Histidine:
606 mg of 700 mg
87%
All nutrients for Turbot per 100g
Nutrient | Value | DV% | In TOP % of foods | Comparison |
Calories | 122kcal | 6% | 67% | 2.6 times more than Orange |
Protein | 20.58g | 49% | 23% | 7.3 times more than Broccoli |
Fats | 3.78g | 6% | 57% | 8.8 times less than Cheddar Cheese |
Vitamin C | 1.7mg | 2% | 37% | 31.2 times less than Lemon |
Net carbs | 0g | N/A | 75% | N/A |
Carbs | 0g | 0% | 100% | N/A |
Cholesterol | 62mg | 21% | 32% | 6 times less than Egg |
Iron | 0.46mg | 6% | 78% | 5.7 times less than Beef |
Calcium | 23mg | 2% | 50% | 5.4 times less than Milk |
Potassium | 305mg | 9% | 36% | 2.1 times more than Cucumber |
Magnesium | 65mg | 15% | 18% | 2.2 times less than Almond |
Fiber | 0g | 0% | 100% | N/A |
Copper | 0.05mg | 5% | 82% | 3 times less than Shiitake |
Zinc | 0.28mg | 3% | 80% | 22.5 times less than Beef |
Phosphorus | 165mg | 24% | 49% | 1.1 times less than Chicken meat |
Sodium | 192mg | 8% | 42% | 2.6 times less than White Bread |
Vitamin A | 40IU | 1% | 52% | 417.7 times less than Carrot |
Vitamin A RAE | 12µg | 1% | 48% | |
Selenium | 46.8µg | 85% | 22% | |
Manganese | 0.02mg | 1% | 75% | |
Vitamin B1 | 0.08mg | 6% | 58% | 3.5 times less than Pea raw |
Vitamin B2 | 0.1mg | 7% | 70% | 1.3 times less than Avocado |
Vitamin B3 | 2.68mg | 17% | 53% | 3.6 times less than Turkey meat |
Vitamin B5 | 0.66mg | 13% | 49% | 1.7 times less than Sunflower seed |
Vitamin B6 | 0.24mg | 19% | 45% | 2 times more than Oat |
Vitamin B12 | 2.54µg | 106% | 27% | 3.6 times more than Pork |
Folate | 9µg | 2% | 65% | 6.8 times less than Brussels sprout |
Tryptophan | 0.23mg | 0% | 60% | 1.3 times less than Chicken meat |
Threonine | 0.9mg | 0% | 60% | 1.3 times more than Beef |
Isoleucine | 0.95mg | 0% | 61% | Equal to Salmon raw |
Leucine | 1.67mg | 0% | 61% | 1.5 times less than Tuna Bluefin |
Lysine | 1.89mg | 0% | 58% | 4.2 times more than Tofu |
Methionine | 0.61mg | 0% | 57% | 6.3 times more than Quinoa |
Phenylalanine | 0.8mg | 0% | 64% | 1.2 times more than Egg |
Valine | 1.06mg | 0% | 60% | 1.9 times less than Soybean raw |
Histidine | 0.61mg | 0% | 64% | 1.2 times less than Turkey meat |
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NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 122
% Daily Value*
6%
Total Fat
4g
0%
Saturated Fat 0g
21%
Cholesterol 62mg
8%
Sodium 192mg
0%
Total Carbohydrate
0g
0%
Dietary Fiber
0g
Total Sugars g
Includes ? g Added Sugars
Protein
21g
Vitamin D
0mcg
0%
Calcium
23mg
2%
Iron
0mg
0%
Potassium
305mg
9%
*
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.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Turbot nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.