Calories in grilled turbot: 122 kcal per 100 g

What’s in a 140 g fillet

More than half of a fillet is water, which is why the calories stay low. What is left is mostly protein.

4.9 gFat

31.8 gProtein

102 gWater

1.5 gMinerals and the rest

4.9 gFat
31.8 gProtein
102 gWater
1.5 gMinerals and the rest

About average for fish and seafood

Turbot is 122 kcal per 100 g. The 170 fish and seafood in this database average 138.

Turbot122

Fish and seafood average138

Low in sugar, almost no salt

Low sugars and very low salt by UK labelling rules, per 100 g.

Sugars, per fillet0 g

Salt, per fillet0.03 g

Vitamins and minerals in turbot

Three of the 14 reach the “high in” level, led by vitamin B6.

252 %

Vitamin B6

3.5 mg in a 140 g fillet

1st of 139 fish and seafood

Vitamin B6 contributes to the normal function of the immune system, to normal psychological function and to the reduction of tiredness and fatigue.

Niacin (vitamin B3)9.2 mg58 %

Phosphorus364 mg52 %

Chloride252 mg32 %

Potassium476 mg24 %

Magnesium86.8 mg23 %

Only a trace

Vitamin A
Vitamin D
Vitamin C

None recorded

Vitamin B12

Show all 14 with amounts

Vitamin B63.5 mg, 252 %

Niacin (vitamin B3)9.2 mg, 58 %

Phosphorus364 mg, 52 %

Chloride252 mg, 32 %

Potassium476 mg, 24 %

Magnesium86.8 mg, 23 %

Pantothenic acid (vitamin B5)0.92 mg, 15 %

Riboflavin (vitamin B2)0.2 mg, 14 %

Calcium86.8 mg, 11 %

Thiamin (vitamin B1)0.08 mg, 7.6 %

Copper0.07 mg, 7 %

Iron0.84 mg, 6 %

Zinc0.42 mg, 4.2 %

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What turbot doesn’t give you. And where to find it.

No recorded vitamin D or vitamin C, and only 3 % of the zinc reference intake per 100 g.

Vitamin D

Tracein turbot

Find it inBloater, grilled500 % per 100 g

Vitamin C

Tracein turbot

Find it inCherries, West Indian2150 % per 100 g

Zinc

3%in turbot, per 100 g

Find it inOysters, raw592 % per 100 g

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0.075 mgSelenium, 136 %

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Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.

Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Turbot against other fish and seafood

Per 100 g, turbot has the most vitamin B6 of the 6 here, ahead of john dory (raw).

2.5mg

1mg

0.7mg

0.5mg

0.4mg

Turbot, flesh only, grilledthis page

John Dory, raw−1.6 mg

Salmon, smoked−1.8 mg

Squid, raw−1.8 mg

Bream, Sea, raw−2.1 mg

Halibut, raw−2.1 mg

All values per 100 g, from the same dataset. Differences are against turbot.

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Questions about turbot

What the numbers say to the questions people actually search.

How many calories are in a portion of turbot?

A typical portion (140 g, one fillet) gives 171 kcal. Per 100 g the figure is 122 kcal.

Is turbot high in vitamin B6?

Yes. Turbot, flesh only, grilled has 2.5 mg vitamin B6 per 100 g, 180 % of the NRV, above the 30 % threshold for a “high in” claim.

Does grilling change the sodium in turbot?

Yes. Per 100 g, sodium goes from 68 mg raw to 9 mg grilled. Part of that is the vitamin or mineral itself changing, part is the change in water content.

Which vitamins and minerals does turbot have most of?

By share of the daily reference intake: vitamin B6 (2.5 mg, 180 %), niacin (6.6 mg, 41 %) and phosphorus (260 mg, 37 %) per 100 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-156, Turbot, flesh only, grilled, published by Public Health England under the Open Government Licence v3.0. Main data references: Fish and Fish Products Supplement, 1993. Values are per 100 g of the edible part; a fillet is 140 g, one fillet, the usual UK portion for fish and seafood. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 170 fish and seafood kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: European Turbot Fish). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.