Fish, flatfish (flounder and sole species), raw - nutrtion information: calories, carbohydrates, protein, fat

 
Food group: Finfish and Shellfish Products

 

Nutrient

per 100 g

oz, boneless (28.35g)

fillet (163g)

3 oz (85g)
Calories 91.0 25.8 148.3 77.3
Total fat 1.2 g 0.3 g 1.9 g 1.0 g
   Saturated fat 0.3 g 0.1 g 0.5 g 0.2 g
   Polyunsaturated fat 0.3 g 0.1 g 0.5 g 0.3 g
   Monounsaturated fat 0.2 g 0.1 g 0.4 g 0.2 g
Cholesterol 48.0 mg 13.6 mg 78.2 mg 40.8 mg
Sodium 81.0 mg 23.0 mg 132.0 mg 68.8 mg
Total Carbohydrate 0.0 g 0.0 g 0.0 g 0.0 g
  Dietary Fiber 0.0 g 0.0 g 0.0 g 0.0 g
  Sugars 0.0 g 0.0 g 0.0 g 0.0 g
Protein 18.8 g 5.3 g 30.7 g 16.0 g
 
Calories from fat 10.7 kcal 3.0 kcal 17.5 kcal 9.1 kcal
Calories from carbohydrates 0.0 kcal 0.0 kcal 0.0 kcal 0.0 kcal
Calories from protein 80.4 kcal 22.8 kcal 131.1 kcal 68.4 kcal
 
Water 79.1 g 22.4 g 128.9 g 67.2 g
Energy 381.0 kj 108.0 kj 621.0 kj 323.9 kj
Ash 1.2 g 0.3 g 2.0 g 1.0 g
Minerals
Calcium, Ca 18.0 mg 5.1 mg 29.3 mg 15.3 mg
Iron, Fe 0.4 mg 0.1 mg 0.6 mg 0.3 mg
Magnesium, Mg 31.0 mg 8.8 mg 50.5 mg 26.4 mg
Phosphorus, P 184.0 mg 52.2 mg 299.9 mg 156.4 mg
Potassium, K 361.0 mg 102.3 mg 588.4 mg 306.9 mg
Zinc, Zn 0.5 mg 0.1 mg 0.7 mg 0.4 mg
Copper, Cu 0.0 mg 0.0 mg 0.1 mg 0.0 mg
Manganese, Mn 0.0 mg 0.0 mg 0.0 mg 0.0 mg
Selenium, Se 32.7 mcg 9.3 mcg 53.3 mcg 27.8 mcg
Vitamins
Vitamin C, total ascorbic acid 1.7 mg 0.5 mg 2.8 mg 1.4 mg
Thiamin 0.1 mg 0.0 mg 0.1 mg 0.1 mg
Riboflavin 0.1 mg 0.0 mg 0.1 mg 0.1 mg
Niacin 2.9 mg 0.8 mg 4.7 mg 2.5 mg
Pantothenic acid 0.5 mg 0.1 mg 0.8 mg 0.4 mg
Vitamin B-6 0.2 mg 0.1 mg 0.3 mg 0.2 mg
Folate, total 8.0 mcg 2.3 mcg 13.0 mcg 6.8 mcg
Folic acid 0.0 mcg 0.0 mcg 0.0 mcg 0.0 mcg
Folate, food 8.0 mcg 2.3 mcg 13.0 mcg 6.8 mcg
Folate, DFE 8.0 mcg_DFE 2.3 mcg_DFE 13.0 mcg_DFE 6.8 mcg_DFE
Vitamin B-12 1.5 mcg 0.4 mcg 2.5 mcg 1.3 mcg
Vitamin A, IU 33.0 IU 9.4 IU 53.8 IU 28.1 IU
Vitamin A, RAE 10.0 mcg_RAE 2.8 mcg_RAE 16.3 mcg_RAE 8.5 mcg_RAE
Retinol 10.0 mcg 2.8 mcg 16.3 mcg 8.5 mcg
Vitamin E (alpha-tocopherol) 0.5 mg 0.1 mg 0.8 mg 0.4 mg
Tocopherol, beta 0.0 mg 0.0 mg 0.0 mg 0.0 mg
Tocopherol, gamma 0.0 mg 0.0 mg 0.0 mg 0.0 mg
Tocopherol, delta 0.0 mg 0.0 mg 0.0 mg 0.0 mg
Vitamin D 60.0 IU 17.0 IU 97.8 IU 51.0 IU
Vitamin K (phylloquinone) 0.1 mcg 0.0 mcg 0.2 mcg 0.1 mcg
Lipids (Fat)
Fatty acids, total saturated 0.3 g 0.1 g 0.5 g 0.2 g
4:0 0.0 g 0.0 g 0.0 g 0.0 g
6:0 0.0 g 0.0 g 0.0 g 0.0 g
8:0 0.0 g 0.0 g 0.0 g 0.0 g
10:0 0.0 g 0.0 g 0.0 g 0.0 g
12:0 0.0 g 0.0 g 0.0 g 0.0 g
14:0 0.0 g 0.0 g 0.1 g 0.0 g
16:0 0.2 g 0.0 g 0.3 g 0.1 g
18:0 0.1 g 0.0 g 0.1 g 0.1 g
Fatty acids, total monounsaturated 0.2 g 0.1 g 0.4 g 0.2 g
16:1 undifferentiated 0.1 g 0.0 g 0.1 g 0.1 g
18:1 undifferentiated 0.1 g 0.0 g 0.2 g 0.1 g
20:1 0.0 g 0.0 g 0.0 g 0.0 g
22:1 undifferentiated 0.0 g 0.0 g 0.0 g 0.0 g
Fatty acids, total polyunsaturated 0.3 g 0.1 g 0.5 g 0.3 g
18:2 undifferentiated 0.0 g 0.0 g 0.0 g 0.0 g
18:3 undifferentiated 0.0 g 0.0 g 0.0 g 0.0 g
18:4 0.0 g 0.0 g 0.0 g 0.0 g
20:4 undifferentiated 0.0 g 0.0 g 0.1 g 0.0 g
20:5 n-3 0.1 g 0.0 g 0.2 g 0.1 g
22:5 n-3 0.0 g 0.0 g 0.1 g 0.0 g
22:6 n-3 0.1 g 0.0 g 0.2 g 0.1 g
Amino acids
Tryptophan 0.2 g 0.1 g 0.3 g 0.2 g
Threonine 0.8 g 0.2 g 1.3 g 0.7 g
Isoleucine 0.9 g 0.2 g 1.4 g 0.7 g
Leucine 1.5 g 0.4 g 2.5 g 1.3 g
Lysine 1.7 g 0.5 g 2.8 g 1.5 g
Methionine 0.6 g 0.2 g 0.9 g 0.5 g
Cystine 0.2 g 0.1 g 0.3 g 0.2 g
Phenylalanine 0.7 g 0.2 g 1.2 g 0.6 g
Tyrosine 0.6 g 0.2 g 1.0 g 0.5 g
Valine 1.0 g 0.3 g 1.6 g 0.8 g
Arginine 1.1 g 0.3 g 1.8 g 1.0 g
Histidine 0.6 g 0.2 g 0.9 g 0.5 g
Alanine 1.1 g 0.3 g 1.9 g 1.0 g
Aspartic acid 1.9 g 0.5 g 3.1 g 1.6 g
Glutamic acid 2.8 g 0.8 g 4.6 g 2.4 g
Glycine 0.9 g 0.3 g 1.5 g 0.8 g
Proline 0.7 g 0.2 g 1.1 g 0.6 g
Serine 0.8 g 0.2 g 1.3 g 0.7 g
Other
Alcohol, ethyl 0.0 g 0.0 g 0.0 g 0.0 g
Caffeine 0.0 mg 0.0 mg 0.0 mg 0.0 mg
Theobromine 0.0 mg 0.0 mg 0.0 mg 0.0 mg
Carotene, beta 0.0 mcg 0.0 mcg 0.0 mcg 0.0 mcg
Carotene, alpha 0.0 mcg 0.0 mcg 0.0 mcg 0.0 mcg
Cryptoxanthin, beta 0.0 mcg 0.0 mcg 0.0 mcg 0.0 mcg
Lycopene 0.0 mcg 0.0 mcg 0.0 mcg 0.0 mcg
Lutein + zeaxanthin 0.0 mcg 0.0 mcg 0.0 mcg 0.0 mcg

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