Fish, raw, flatfish (flounder and sole species)

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Nutrition Facts
Serving Size100 g
Amount Per Serving70
% Daily Value *
Total Fat 1.9g 2 %
   Saturated Fat 0.4g 2 %
Cholesterol 45mg 15 %
Sodium 296mg 13 %
Total Carbohydrate 0g 0 %
   Dietary Fiber 0g 0 %
   Sugar 0g
Protein 12g 24 %
Vitamin D 2.80mcg 14 %
Calcium 21.00mg 2 %
Iron 0.18mg 1 %
Potassium 160mg 3 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2,000 calories a day is used for general nutrition advice.
Fish, raw, flatfish (flounder and sole species), calories by source

Fish, raw, flatfish (flounder and sole species), percentiles
Badges: low carb

Fish, raw, flatfish (flounder and sole species) nutrition facts and analysis per serving

NutrientAmount DV
Choline65.0 mg
Folate, DFE5.00 mcg1 %
    Folate, food5.00 mcg
    Folic acid0.00 mcg
Niacin1.040 mg6 %
Pantothenic acid0.185 mg4 %
Riboflavin0.020 mg2 %
Thiamin0.022 mg2 %
Vitamin A33.00 IU1 %
    Vitamin A, RAE10.00 mcg
    Carotene, alpha0.00 mcg
    Carotene, beta0.00 mcg
    Cryptoxanthin, beta0.00 mcg
    Lutein + zeaxanthin0.00 mcg
    Lycopene0.00 mcg
Vitamin B121.13 mcg47 %
    Vitamin B12, added0.00 mcg
Vitamin B60.098 mg8 %
Vitamin C0.0 mg0 %
Vitamin D2.80 mcg14 %
    Vitamin D32.80 mcg
Vitamin E (alpha-tocopherol)0.63 mg3 %
    Vitamin E, added0.00 mg
    Tocopherol, alpha0.63 mg
    Tocopherol, beta0.01 mg
    Tocopherol, delta0.26 mg
    Tocopherol, gamma0.01 mg
    Tocotrienol, alpha0.00 mg
    Tocotrienol, beta0.00 mg
    Tocotrienol, delta0.00 mg
    Tocotrienol, gamma0.00 mg
Vitamin K0.1 mcg0 %
    Vitamin K (Dihydrophylloquinone)0.00 mcg

NutrientAmount DV
Calcium, Ca21.00 mg2 %
Copper, Cu0.019 mg2 %
Iron, Fe0.18 mg1 %
Magnesium, Mg18.00 mg4 %
Manganese, Mn0.014 mg1 %
Phosphorus, P252.00 mg36 %
Potassium, K160.00 mg3 %
Selenium, Se26.6 mcg48 %
Sodium, Na296.00 mg13 %
Zinc, Zn0.32 mg3 %

Proteins and Aminoacids
NutrientAmount DV
Protein12.41 g25 %
  Alanine0.771 g
  Arginine0.895 g
  Aspartic acid1.382 g
  Cystine0.149 g
  Glutamic acid2.127 g
  Glycine0.640 g
  Histidine0.304 g43 %
  Isoleucine0.614 g44 %
  Leucine1.087 g40 %
  Lysine1.270 g60 %
  Methionine0.455 g
  Phenylalanine0.508 g
  Proline0.487 g
  Serine0.579 g
  Threonine0.585 g56 %
  Tryptophan0.161 g58 %
  Tyrosine0.479 g
  Valine0.651 g36 %
  Phenylalanine + Tyrosine0.987 g56 %
  Methionine + Cysteine0.455 g43 %

NutrientAmount DV
Carbohydrate0.00 g0 %
Fiber0.0 g0 %
Sugars0.00 g
  Fructose0.00 g
  Galactose0.00 g
  Glucose (dextrose)0.00 g
  Lactose0.00 g
  Maltose0.00 g
  Starch0.00 g
  Sucrose0.00 g

Fats and Fatty Acids

Fish, raw, flatfish (flounder and sole species), fatty acids by type

Omega-3Omega-6 Omega-6 / Omega-3 ratio
0.31 g0.05 g0.17

NutrientAmount DV
Fat1.93 g2 %
  Saturated fatty acids0.441 g2 %
    Butanoic acid0.000 g
    Decanoic acid0.003 g
    Docosanoic acid0.000 g
    Dodecanoic acid0.006 g
    Eicosanoic acid0.001 g
    Heptadecanoic acid0.003 g
    Hexadecanoic acid0.282 g
    Hexanoic acid0.000 g
    Octadecanoic acid0.053 g
    Octanoic acid0.000 g
    Pentadecanoic acid0.007 g
    Tetracosanoic acid0.001 g
    Tetradecanoic acid0.087 g
  Monounsaturated fatty acids0.535 g
    Cis-hexadecenoic acid0.088 g
    Cis-octadecenoic acid0.350 g
    Docosenoic acid0.001 g
    Docosenoic cis acid0.000 g
    Docosenoic trans acid0.001 g
    Eicosenoic acid0.060 g
    Heptadecenoic acid0.027 g
    Hexadecenoic acid0.090 g
    Octadecenoic acid0.358 g
    Pentadecenoic acid0.000 g
    Tetracosenoic cis acid0.000 g
    Tetradecenoic acid0.000 g
    Trans-hexadecenoic acid0.002 g
    Trans-octadecenoic acid0.007 g
  Polyunsaturated fatty acids0.374 g
    Cis,cis,cis-octadecatrienoic n-3 acid (ALA)0.02 g
    Cis,cis,cis-octadecatrienoic n-6 acid0.001 g
    Cis,cis-eicosadienoic n-6 acid0.005 g
    Cis,cis-octadecadienoic n-6 acid0.043 g
    Docosahexaenoic n-3 acid (DHA)0.11 g
    Docosapentaenoic n-3 acid (DPA)0.03 g
    Docosatetraenoic acid0.001 g
    Eicosadienoic acid0.007 g
    Eicosadienoic n-3 acid0.005 g
    Eicosadienoic n-6 acid0.002 g
    Eicosapentaenoic n-3 acid (EPA)0.14 g
    Eicosatetraenoic acid0.015 g
    Octadecadienoic CLAs acid0.000 g
    Octadecadienoic acid0.045 g
    Octadecatetraenoic acid0.012 g
    Octadecatrienoic acid0.017 g
    Trans-octadecadienoic acid0.001 g
  Fatty acids, total trans0.011 g
    Fatty acids, total trans-monoenoic0.010 g
    Fatty acids, total trans-polyenoic0.001 g

NutrientAmount DV
Cholesterol45.00 mg15 %

NutrientAmount DV
Alcohol, ethyl0.0 g
Ash1.22 g
Caffeine0.00 mg
Folate5.00 mcg
Retinol10.00 mcg
Theobromine0.00 mg
Vitamin D, IU113.00 IU
Vitamin K (Menaquinone-4)0.20 mcg
Water84.63 g

Foods related to fish, raw, flatfish (flounder and sole species)

Fish, raw, flatfish (flounder and sole species) contains 70 calories per 100 g serving. One serving contains 1.9 g of fat, 12 g of protein and 0 g of carbohydrate. The latter is 0 g sugar and 0 g of dietary fiber, the rest is complex carbohydrate. Fish, raw, flatfish (flounder and sole species) contains 0.4 g of saturated fat and 45 mg of cholesterol per serving. 100 g of Fish, raw, flatfish (flounder and sole species) contains 33.00 IU vitamin A, 0.0 mg of vitamin C and 2.80 mcg of vitamin D as well as 0.18 mg of iron, 21.00 mg of calcium and 160 mg of potassium. Fish, raw, flatfish (flounder and sole species) belong to 'Finfish and Shellfish Products' food category.
Food properties
SourceStandard reference
CategoryFinfish and Shellfish Products
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Nutrition facts for Fish, raw, flatfish (flounder and sole species), recommended daily values and analysis. Daily values are based on 2000 calorie diet and 155 lbs body weight (change). Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Please consult with your doctor before making any changes to your diet. Nutrition labels presented on this site is for illustration purposes only. Food images may show a similar or a related product and are not meant to be used for food identification. Nutritional value of a cooked product is provided for the given weight of cooked food. This page may contain affiliate links to products through which we earn commission used to support this website developement and operations. Data from USDA National Nutrient Database.
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