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Flatfish (flounder and sole species), raw

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Nutrition information for Flatfish (flounder and sole species), raw

The nutrition information on this tab is specific to a portion size. This tab shows nutrition for 1 oz, boneless (28.35g).

The Nutrition Facts box is a quick and familiar way to get information for common nutrition values. Below is a chart with a more complete listing of nutrients and the daily value percentage for each. Complete nutrition information is listed at the bottom of the page. All information is sourced from the U.S. Food and Drug Administration.

Nutrition Facts

Serving Size: 1 oz, boneless (28.35g)

Amount Per Serving

 

Calories  26

Calories from Fat  3
 
% Daily Value*

Total Fat  0.34 g

1%
Saturated Fat  0.080 g
0%
Trans Fat
 

Cholesterol   14 mg

5%

Sodium   23 mg

1%

Potassium   102 mg

3%

Total Carbohydrate   0.00 g

0%
Dietary Fiber   0.0 g
0%
Sugars   0.00 g
 

Protein   5.34 g

11%

Vitamin A   9 IU

0%

Vitamin C   0.5 mg

1%

Calcium   5 mg

0%

Iron   0.10 mg

1%
* Based on a 2000 calorie diet
% Daily Value for Flatfish (flounder and sole species), raw 1 oz, boneless (28.35g)

Complete Nutrition for 1 oz, boneless (28.35g)

Alanine 0.323 gAlcohol, ethyl 0.0 gArginine 0.320 gAsh 0.34 gAspartic acid 0.547 gCaffeine 0 mgCalcium, Ca 5 mgCarbohydrate, by difference 0.00 gCarotene, alpha 0 mcgCarotene, beta 0 mcgCholesterol 14 mgCholine, total 18.4 mgCopper, Cu 0.009 mgCryptoxanthin, beta 0 mcgCystine 0.057 gEnergy 108 kjEnergy 26 kcalFatty acids, total monounsaturated 0.066 gFatty acids, total polyunsaturated 0.093 gFatty acids, total saturated 0.080 gFiber, total dietary 0.0 gFolate, DFE 2 mcg_DFEFolate, food 2 mcgFolate, total 2 mcgFolic acid 0 mcgGlutamic acid 0.797 gGlycine 0.257 gHistidine 0.157 gIron, Fe 0.10 mgIsoleucine 0.246 gLeucine 0.434 gLutein + zeaxanthin 0 mcgLycopene 0 mcgLysine 0.491 gMagnesium, Mg 9 mgManganese, Mn 0.005 mgMethionine 0.158 gNiacin 0.822 mgPantothenic acid 0.143 mgPhenylalanine 0.209 gPhosphorus, P 52 mgPotassium, K 102 mgProline 0.189 gProtein 5.34 gRetinol 3 mcgRiboflavin 0.022 mgSelenium, Se 9.3 mcgSerine 0.218 gSodium, Na 23 mgSugars, total 0.00 gTheobromine 0 mgThiamin 0.025 mgThreonine 0.234 gTocopherol, beta 0.00 mgTocopherol, delta 0.00 mgTocopherol, gamma 0.00 mgTotal lipid (fat) 0.34 gTryptophan 0.060 gTyrosine 0.180 gValine 0.275 gVitamin A, IU 9 IUVitamin A, RAE 3 mcg_RAEVitamin B-12 0.43 mcgVitamin B-12, added 0.00 mcgVitamin B-6 0.059 mgVitamin C, total ascorbic acid 0.5 mgVitamin D 17 IUVitamin E (alpha-tocopherol) 0.14 mgVitamin E, added 0.00 mgVitamin K (phylloquinone) 0.0 mcgWater 22.41 gZinc, Zn 0.13 mg10:0 0.000 g12:0 0.000 g14:0 0.014 g16:0 0.045 g16:1 undifferentiated 0.023 g18:0 0.020 g18:1 undifferentiated 0.034 g18:2 undifferentiated 0.002 g18:3 undifferentiated 0.002 g18:4 0.005 g20:1 0.008 g20:4 undifferentiated 0.011 g20:5 n-3 0.026 g22:1 undifferentiated 0.002 g22:5 n-3 0.013 g22:6 n-3 0.030 g4:0 0.000 g6:0 0.000 g8:0 0.000 g

Nutrition information for Flatfish (flounder and sole species), raw

The nutrition information on this tab is specific to a portion size. This tab shows nutrition for 1 fillet (163g).

The Nutrition Facts box is a quick and familiar way to get information for common nutrition values. Below is a chart with a more complete listing of nutrients and the daily value percentage for each. Complete nutrition information is listed at the bottom of the page. All information is sourced from the U.S. Food and Drug Administration.

Nutrition Facts

Serving Size: 1 fillet (163g)

Amount Per Serving

 

Calories  148

Calories from Fat  17
 
% Daily Value*

Total Fat  1.94 g

3%
Saturated Fat  0.461 g
2%
Trans Fat
 

Cholesterol   78 mg

26%

Sodium   132 mg

6%

Potassium   588 mg

17%

Total Carbohydrate   0.00 g

0%
Dietary Fiber   0.0 g
0%
Sugars   0.00 g
 

Protein   30.71 g

61%

Vitamin A   54 IU

1%

Vitamin C   2.8 mg

5%

Calcium   29 mg

3%

Iron   0.59 mg

3%
* Based on a 2000 calorie diet
% Daily Value for Flatfish (flounder and sole species), raw 1 fillet (163g)

Complete Nutrition for 1 fillet (163g)

Alanine 1.858 gAlcohol, ethyl 0.0 gArginine 1.839 gAsh 1.96 gAspartic acid 3.146 gCaffeine 0 mgCalcium, Ca 29 mgCarbohydrate, by difference 0.00 gCarotene, alpha 0 mcgCarotene, beta 0 mcgCholesterol 78 mgCholine, total 106.0 mgCopper, Cu 0.052 mgCryptoxanthin, beta 0 mcgCystine 0.329 gEnergy 621 kjEnergy 148 kcalFatty acids, total monounsaturated 0.380 gFatty acids, total polyunsaturated 0.536 gFatty acids, total saturated 0.461 gFiber, total dietary 0.0 gFolate, DFE 13 mcg_DFEFolate, food 13 mcgFolate, total 13 mcgFolic acid 0 mcgGlutamic acid 4.585 gGlycine 1.475 gHistidine 0.905 gIron, Fe 0.59 mgIsoleucine 1.415 gLeucine 2.497 gLutein + zeaxanthin 0 mcgLycopene 0 mcgLysine 2.822 gMagnesium, Mg 51 mgManganese, Mn 0.028 mgMethionine 0.910 gNiacin 4.725 mgPantothenic acid 0.820 mgPhenylalanine 1.200 gPhosphorus, P 300 mgPotassium, K 588 mgProline 1.086 gProtein 30.71 gRetinol 16 mcgRiboflavin 0.124 mgSelenium, Se 53.3 mcgSerine 1.253 gSodium, Na 132 mgSugars, total 0.00 gTheobromine 0 mgThiamin 0.145 mgThreonine 1.346 gTocopherol, beta 0.00 mgTocopherol, delta 0.00 mgTocopherol, gamma 0.00 mgTotal lipid (fat) 1.94 gTryptophan 0.344 gTyrosine 1.037 gValine 1.583 gVitamin A, IU 54 IUVitamin A, RAE 16 mcg_RAEVitamin B-12 2.48 mcgVitamin B-12, added 0.00 mcgVitamin B-6 0.339 mgVitamin C, total ascorbic acid 2.8 mgVitamin D 98 IUVitamin E (alpha-tocopherol) 0.83 mgVitamin E, added 0.00 mgVitamin K (phylloquinone) 0.2 mcgWater 128.87 gZinc, Zn 0.73 mg10:0 0.000 g12:0 0.000 g14:0 0.078 g16:0 0.258 g16:1 undifferentiated 0.130 g18:0 0.116 g18:1 undifferentiated 0.196 g18:2 undifferentiated 0.013 g18:3 undifferentiated 0.013 g18:4 0.026 g20:1 0.046 g20:4 undifferentiated 0.062 g20:5 n-3 0.152 g22:1 undifferentiated 0.013 g22:5 n-3 0.075 g22:6 n-3 0.173 g4:0 0.000 g6:0 0.000 g8:0 0.000 g

Nutrition information for Flatfish (flounder and sole species), raw

The nutrition information on this tab is specific to a portion size. This tab shows nutrition for 3 oz (85g).

The Nutrition Facts box is a quick and familiar way to get information for common nutrition values. Below is a chart with a more complete listing of nutrients and the daily value percentage for each. Complete nutrition information is listed at the bottom of the page. All information is sourced from the U.S. Food and Drug Administration.

Nutrition Facts

Serving Size: 3 oz (85g)

Amount Per Serving

 

Calories  77

Calories from Fat  9
 
% Daily Value*

Total Fat  1.01 g

2%
Saturated Fat  0.241 g
1%
Trans Fat
 

Cholesterol   41 mg

14%

Sodium   69 mg

3%

Potassium   307 mg

9%

Total Carbohydrate   0.00 g

0%
Dietary Fiber   0.0 g
0%
Sugars   0.00 g
 

Protein   16.01 g

32%

Vitamin A   28 IU

1%

Vitamin C   1.4 mg

2%

Calcium   15 mg

2%

Iron   0.31 mg

2%
* Based on a 2000 calorie diet
% Daily Value for Flatfish (flounder and sole species), raw 3 oz (85g)

Complete Nutrition for 3 oz (85g)

Alanine 0.969 gAlcohol, ethyl 0.0 gArginine 0.959 gAsh 1.02 gAspartic acid 1.640 gCaffeine 0 mgCalcium, Ca 15 mgCarbohydrate, by difference 0.00 gCarotene, alpha 0 mcgCarotene, beta 0 mcgCholesterol 41 mgCholine, total 55.2 mgCopper, Cu 0.027 mgCryptoxanthin, beta 0 mcgCystine 0.172 gEnergy 324 kjEnergy 77 kcalFatty acids, total monounsaturated 0.198 gFatty acids, total polyunsaturated 0.280 gFatty acids, total saturated 0.241 gFiber, total dietary 0.0 gFolate, DFE 7 mcg_DFEFolate, food 7 mcgFolate, total 7 mcgFolic acid 0 mcgGlutamic acid 2.391 gGlycine 0.769 gHistidine 0.472 gIron, Fe 0.31 mgIsoleucine 0.738 gLeucine 1.302 gLutein + zeaxanthin 0 mcgLycopene 0 mcgLysine 1.471 gMagnesium, Mg 26 mgManganese, Mn 0.014 mgMethionine 0.474 gNiacin 2.464 mgPantothenic acid 0.428 mgPhenylalanine 0.626 gPhosphorus, P 156 mgPotassium, K 307 mgProline 0.566 gProtein 16.01 gRetinol 8 mcgRiboflavin 0.065 mgSelenium, Se 27.8 mcgSerine 0.654 gSodium, Na 69 mgSugars, total 0.00 gTheobromine 0 mgThiamin 0.076 mgThreonine 0.702 gTocopherol, beta 0.00 mgTocopherol, delta 0.00 mgTocopherol, gamma 0.00 mgTotal lipid (fat) 1.01 gTryptophan 0.179 gTyrosine 0.541 gValine 0.825 gVitamin A, IU 28 IUVitamin A, RAE 8 mcg_RAEVitamin B-12 1.29 mcgVitamin B-12, added 0.00 mcgVitamin B-6 0.177 mgVitamin C, total ascorbic acid 1.4 mgVitamin D 51 IUVitamin E (alpha-tocopherol) 0.43 mgVitamin E, added 0.00 mgVitamin K (phylloquinone) 0.1 mcgWater 67.20 gZinc, Zn 0.38 mg10:0 0.000 g12:0 0.000 g14:0 0.041 g16:0 0.134 g16:1 undifferentiated 0.068 g18:0 0.060 g18:1 undifferentiated 0.102 g18:2 undifferentiated 0.007 g18:3 undifferentiated 0.007 g18:4 0.014 g20:1 0.024 g20:4 undifferentiated 0.032 g20:5 n-3 0.079 g22:1 undifferentiated 0.007 g22:5 n-3 0.039 g22:6 n-3 0.090 g4:0 0.000 g6:0 0.000 g8:0 0.000 g

Nutrition information for Flatfish (flounder and sole species), raw

The nutrition information on this tab is specific to a portion size. This tab shows nutrition for 100 grams .

The Nutrition Facts box is a quick and familiar way to get information for common nutrition values. Below is a chart with a more complete listing of nutrients and the daily value percentage for each. Complete nutrition information is listed at the bottom of the page. All information is sourced from the U.S. Food and Drug Administration.

Nutrition Facts

Serving Size: 100 grams

Amount Per Serving

 

Calories  91

Calories from Fat  11
 
% Daily Value*

Total Fat  1.19 g

2%
Saturated Fat  0.283 g
1%
Trans Fat
 

Cholesterol   48 mg

16%

Sodium   81 mg

3%

Potassium   361 mg

10%

Total Carbohydrate   0.00 g

0%
Dietary Fiber   0.0 g
0%
Sugars   0.00 g
 

Protein   18.84 g

38%

Vitamin A   33 IU

1%

Vitamin C   1.7 mg

3%

Calcium   18 mg

2%

Iron   0.36 mg

2%
* Based on a 2000 calorie diet
% Daily Value for Flatfish (flounder and sole species), raw 100 grams

Complete Nutrition for 100 grams

Alanine 1.140 gAlcohol, ethyl 0.0 gArginine 1.128 gAsh 1.20 gAspartic acid 1.930 gCaffeine 0 mgCalcium, Ca 18 mgCarbohydrate, by difference 0.00 gCarotene, alpha 0 mcgCarotene, beta 0 mcgCholesterol 48 mgCholine, total 65.0 mgCopper, Cu 0.032 mgCryptoxanthin, beta 0 mcgCystine 0.202 gEnergy 381 kjEnergy 91 kcalFatty acids, total monounsaturated 0.233 gFatty acids, total polyunsaturated 0.329 gFatty acids, total saturated 0.283 gFiber, total dietary 0.0 gFolate, DFE 8 mcg_DFEFolate, food 8 mcgFolate, total 8 mcgFolic acid 0 mcgGlutamic acid 2.813 gGlycine 0.905 gHistidine 0.555 gIron, Fe 0.36 mgIsoleucine 0.868 gLeucine 1.532 gLutein + zeaxanthin 0 mcgLycopene 0 mcgLysine 1.731 gMagnesium, Mg 31 mgManganese, Mn 0.017 mgMethionine 0.558 gNiacin 2.899 mgPantothenic acid 0.503 mgPhenylalanine 0.736 gPhosphorus, P 184 mgPotassium, K 361 mgProline 0.666 gProtein 18.84 gRetinol 10 mcgRiboflavin 0.076 mgSelenium, Se 32.7 mcgSerine 0.769 gSodium, Na 81 mgSugars, total 0.00 gTheobromine 0 mgThiamin 0.089 mgThreonine 0.826 gTocopherol, beta 0.00 mgTocopherol, delta 0.00 mgTocopherol, gamma 0.00 mgTotal lipid (fat) 1.19 gTryptophan 0.211 gTyrosine 0.636 gValine 0.971 gVitamin A, IU 33 IUVitamin A, RAE 10 mcg_RAEVitamin B-12 1.52 mcgVitamin B-12, added 0.00 mcgVitamin B-6 0.208 mgVitamin C, total ascorbic acid 1.7 mgVitamin D 60 IUVitamin E (alpha-tocopherol) 0.51 mgVitamin E, added 0.00 mgVitamin K (phylloquinone) 0.1 mcgWater 79.06 gZinc, Zn 0.45 mg10:0 0.000 g12:0 0.000 g14:0 0.048 g16:0 0.158 g16:1 undifferentiated 0.080 g18:0 0.071 g18:1 undifferentiated 0.120 g18:2 undifferentiated 0.008 g18:3 undifferentiated 0.008 g18:4 0.016 g20:1 0.028 g20:4 undifferentiated 0.038 g20:5 n-3 0.093 g22:1 undifferentiated 0.008 g22:5 n-3 0.046 g22:6 n-3 0.106 g4:0 0.000 g6:0 0.000 g8:0 0.000 g
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