Turbot, Cooked
Cooked turbot is a lean and protein-rich fish, perfect for those seeking a nutritious and light meal. It provides high-quality protein that supports muscle maintenance. This fish also supplies essential minerals such as potassium and phosphorus, contributing to overall health. Additionally, it contains vitamin B12 and moderate amounts of healthy fats, including omega-3 fatty acids.
Macro Impact
A Serving (113.4 g) of Turbot, Cooked contains 138 calories, 23.4 g of protein, 0 g of carbohydrates, and 4.3 g of fat.
Calorie Burn
How long would it take to burn off 138 calories?
- Walking3.5 mph, moderate pace24 min
- YogaModerate effort, gentle pace35 min
- SwimmingFreestyle, moderate effort18 min
- Biking12–14 mph, moderate effort13 min
- StairsStair climbing, moderate pace18 min
- Running5 mph (12 min/mile)13 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (113.4 g)
Carbohydrates
- Carbohydrates0 / 313 g(0%)
- Dietary Fiber0 / 38 g(0%)
- Soluble Fiber0 g
- Insoluble Fiber0 g
- Total Sugars0 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat4.3 / 83 g(5%)
- Saturated Fat1.1 / 25 g(5%)
- Trans Fat0 g
- Monounsaturated Fat1.9 g
- Polyunsaturated Fat1.2 g
- Cholesterol70.3 / 300 mg(23%)
- Omega-30.91 g
- Omega-60.32 g
- Omega-91.9 g
- Oleic Acid1.8 g
- Capric Acid0 g
- Erucic Acid0.02 g
- Lauric Acid0 g
- Stearic Acid0.45 g
- Caprylic Acid0 g
- Linoleic Acid0.23 g
- Myristic Acid0.11 g
- Palmitic Acid0.57 g
- Linolenic Acid0 g
- Eicosenoic Acid0.09 g
- Arachidonic Acid0.03 g
- Alpha-Linolenic Acid (ALA)0 g
- Docosahexaenoic Acid (DHA)0.57 g
- Gamma-Linolenic Acid (GLA)0.02 g
- Docosapentaenoic Acid (DPA)0.11 g
- Eicosapentaenoic Acid (EPA)0.23 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.03 g
Protein
- Protein23.4 / 56 g(42%)
Amino Acids
- Lysine1.9 g
- Serine0.95 g
- Valine1.1 g
- Alanine1.7 g
- Cystine0.09 g
- Cysteine0.26 g
- Proline0.86 g
- Taurine45 mg
- Arginine2.2 g
- Histidine0.6 g
- Threonine0.95 g
- Isoleucine1 g
- Methionine0.6 g
- Tryptophan0.26 g
- Glutamic Acid3.5 g
- Aspartic Acid2.8 g
- Phenylalanine0.78 g
- Glycine1.3 g
- Leucine1.8 g
- Tyrosine0.69 g
Vitamins
- Vitamin A13.6 / 900 ug(2%)
- Vitamin C1.9 / 90 mg(2%)
- Vitamin D2.3 / 15 ug(15%)
- Vitamin E1.1 / 15 mg(8%)
- Vitamin K0.34 / 120 ug(0%)
- Vitamin B60.27 / 1.3 mg(21%)
- Vitamin B122.9 / 2.4 ug(120%)
- Thiamin (B1)0.09 / 1.2 mg(7%)
- Riboflavin (B2)0.11 / 1.3 mg(8%)
- Niacin (B3)3 / 16 mg(19%)
- Folate10.2 / 400 ug(3%)
- Pantothenic Acid (B5)0.75 / 5 mg(15%)
- Biotin5.7 / 30 ug(19%)
- Choline79.4 / 550 mg(14%)
Minerals
- Calcium26.1 / 1,000 mg(3%)
- Iron0.52 / 8 mg(7%)
- Magnesium73.7 / 420 mg(18%)
- Phosphorus187.1 / 700 mg(27%)
- Potassium345.9 / 3,400 mg(10%)
- Sodium217.7 / 2,300 mg(9%)
- Zinc0.32 / 11 mg(3%)
- Copper0.05 / 0.9 mg(6%)
- Manganese0.02 / 2.3 mg(1%)
- Selenium53.1 / 55 ug(96%)
- Iodine34 / 150 ug(23%)
- Chromium0.23 / 35 ug(1%)
- Molybdenum5.7 / 45 ug(13%)
- Chloride0 / 2,300 mg(0%)
Other
- Water79.8 / 3,700 g(2%)
- Caffeine0 mg
- Alcohol0 g
Sources
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