OpenNutrition

AboutDownload
Turbot, Cooked

Turbot, Cooked

EverydayCooked

Cooked turbot is a flatfish prized for its delicate, slightly sweet flavor and firm, flaky texture. As a lean source of protein, cooked turbot offers a nutritious option for those seeking to increase their protein intake while minimizing fat consumption. Common cooking methods include baking, grilling, and pan-frying, each enhancing its natural flavors while maintaining its delicate texture.

Macro Impact

A 4 oz serving contains 138 calories, 23g protein, 0g carbs, and 4g fat.

Calorie Burn

How long would it take to burn off 138 calories?
Walking3.5 mph, moderate pace
32 min
YogaModerate effort, gentle pace
23 min
SwimmingModerate effort, freestyle
18 min
Biking12-14 mph, moderate effort
14 min
StairsStair climbing, moderate pace
16 min
Running5 mph (12 min/mile)
12 min

Nutrition Facts

Serving size4 oz (113.4 g)
Amount per serving
Calories138
% Daily Value*
Total Fat4g
5%
Saturated Fat1g
6%
Trans Fat0g
Polyunsaturated Fat1g
Monounsaturated Fat2g
Cholesterol70mg
23%
Sodium218mg
9%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein23g
Vitamin D2mcg
11%
Calcium26mg
2%
Iron0.5mg
3%
Potassium346mg
7%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
4 / 78 g
5%
Monounsaturated
2 / 31 g
6%
Polyunsaturated
1 / 23 g
5%
Saturated
1 / 23 g
5%
Trans
0 g
Cholesterol
70 / 300 g
23%
Omega 3
1 / 5 g
19%
Omega 6
0 / 19 g
2%
Omega 9
2 g
Protein
Protein
23 / 80 g
29%
Amino Acids
Histidine
1 / 3 g
19%
Isoleucine
1 / 2 g
66%
Leucine
2 / 3 g
59%
Lysine
2 / 2 g
80%
Methionine
1 / 1 g
50%
Phenylalanine
1 / 2 g
39%
Threonine
1 / 1 g
80%
Tryptophan
0 / 0 g
82%
Valine
1 / 2 g
54%
Arginine
2 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
2 g
Aspartic Acid
3 g
Glutamic Acid
3 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
7%
Riboflavin, B2
0 / 1 mg
9%
Niacin, B3
3 / 15 mg
20%
Pantothenic Acid, B5
1 / 5 mg
15%
Pyridoxine, B6
0 / 1 mg
21%
Biotin, B7
6 / 30 mcg
19%
Cobalamin, B12
3 / 2 mcg
120%
Folate
10 / 400 mcg
3%
Vitamin A
14 / 800 mcg
2%
Vitamin C
2 / 83 mg
2%
Vitamin D
2 / 15 mcg
15%
Vitamin E
1 / 15 mg
8%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
26 / 1k mg
3%
Copper
0 / 1 mg
6%
Iron
1 / 13 mg
4%
Magnesium
74 / 370 mg
20%
Manganese
0 / 2 mg
1%
Phosphorous
187 / 700 mg
27%
Potassium
346 / 3k mg
12%
Selenium
53 / 55 mcg
96%
Sodium
218 / 2.3k mg
9%
Zinc
0 / 10 mg
3%
Chromium
0 / 30 mcg
1%
Molybdenum
6 / 45 mcg
13%
Iodine
34 / 150 mcg
23%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
80 g
Caffeine
0 mg
Choline
79 mg
Taurine
45 mg

References

Data on this page was sourced from a publicly available first-party datasource.

  1. 1.Fish, turbot, european, cooked, dry heat. USDA Standard Reference, Legacy. Food ID 174245.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

By using this database, you acknowledge and explicitly agree to these terms.

© 2025 Snackbar Apps LLC