Halibut vs. Turbot — Health Impact and Nutrition Comparison

Taste and Use

Halibut is a larger fish with a mild flavor and a firm texture. Trout is smaller, tends to have a more delicate but rich taste, and a softer texture.

Halibut is more accessible and lower in price, while turbot tends to be considered a more refined and expensive option.

Macronutrients and Calories

Halibut is generally denser in nutrients, consisting of 62% nutrients and 38% water, while turbot is made up of 70% nutrients and 30% water.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Halibut

1

Protein: 18.42 g

Fats: 17.74 g

Carbs: 0 g

Water: 61.88 g

Other: 1.96 g

Turbot

3

Protein: 20.58 g

Fats: 3.78 g

Carbs: 0 g

Water: 70.45 g

Other: 5.19 g

Contains more FatsFats

+369.3%

Contains more ProteinProtein	+11.7%
Contains more WaterWater	+13.8%
Contains more OtherOther	+164.8%

~equal in Carbs ~0g

Fats

Halibut is a fattier fish, containing 14g more fat per 100g serving compared to turbot. A 100g serving of halibut provides 17.7g of fats, while the same serving of turbot has 3.8g of fats.

The fat found in halibut is composed of 69% monounsaturated fats, 20% saturated fats, and 11% polyunsaturated fatty acids. Half of the saturated acid in halibut is palmitic acid. Of the monounsaturated fats, there are mostly omega-7 and omega-9 fatty acids, such as palmitoleic acid, oleic acid, and erucic acid.

Exact information about the fatty acid composition of turbot is scarce.

Halibut is surprisingly slightly lower in cholesterol compared to turbot.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Halibut

2

Saturated fat: Sat. Fat 3.102 g

Monounsaturated fat: Mono. Fat 10.742 g

Polyunsaturated fat: Poly. Fat 1.753 g

Turbot

1

Contains more Mono. FatMonounsaturated fat	+∞%
Contains more Poly. FatPolyunsaturated fat	+∞%

Vitamins

Turbot provides about 9 times more folate or vitamin B9, 3 times more vitamin B12, and 2 times more vitamin B5. It is also richer in vitamin B3 and contains vitamin C, which halibut lacks.

On the other hand, halibut is twice as rich in vitamin B6 and tends to provide more fat-soluble vitamins A, D, E, and K.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Halibut

2

100 g 300 g 3 oz - 85g0.5 fillet - 159g

Turbot

5

100 g 300 g 3 oz - 85g0.5 fillet - 159g

Contains more Vitamin AVitamin A	+50%
Contains more Vitamin B6Vitamin B6	+100.4%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B3Vitamin B3	+39.3%
Contains more Vitamin B5Vitamin B5	+128.5%
Contains more Vitamin B12Vitamin B12	+164.6%
Contains more FolateFolate	+800%

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Vitamin B1 ~0.076mg

~equal in Vitamin B2 ~0.097mg

~equal in Vitamin K ~µg

~equal in Choline ~mg

Minerals 

The two types of fish have different mineral compositions. Halibut contains 2 times more iron and zinc and is somewhat higher in phosphorus and potassium. 

In contrast, trout is 6 times richer in calcium, 2 times richer in magnesium, and overall richer in manganese and copper.

When comparing turbot and halibut cooked with the same method, unsalted halibut tends to contain less sodium than unsalted turbot.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Halibut

5

100 g 300 g 3 oz - 85g0.5 fillet - 159g

Turbot

4

100 g 300 g 3 oz - 85g0.5 fillet - 159g

Contains more PotassiumPotassium	+12.8%
Contains more IronIron	+84.8%
Contains more ZincZinc	+82.1%
Contains more PhosphorusPhosphorus	+27.3%
Contains less SodiumSodium	-46.4%

Contains more MagnesiumMagnesium	+97%
Contains more CalciumCalcium	+475%
Contains more CopperCopper	+23.7%
Contains more ManganeseManganese	+46.7%

~equal in Selenium ~46.8µg

Glycemic Index

The glycemic index value of fish, such as halibut and turbot, is considered to be 0 as they contain no carbohydrates.

Insulin Index

The insulin index is a helpful tool for foods with no carbohydrates, as it provides insight into the effects of the given food on insulin levels. The insulin index value of white fish, such as turbot and halibut, is 59 (1).

Cardiovascular Health

Research consistently shows that fish consumption is associated with a lower risk of cardiovascular disease. However, these findings are more consistent with the intake of fatty fish. The American Heart Association recommends eating fish twice a week (2, 3).

While fish intake can reduce the risk of cardiovascular disease, fried fish may have the opposite effect, being associated with an increased risk of cardiovascular events (4).

Diabetes

While some studies have found an inverse association between fish consumption and the risk of developing type 2 diabetes, high-quality meta-analyses have found no connection between the two (5, 6, 7).

Mercury Content

 According to our findings, halibut and turbot contain approximately the same level of mercury (8, 9). 

For pregnant or breastfeeding women, the FDA recommends eating only one serving of halibut a week due to its mercury content (10).