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

 
Food group: Finfish and Shellfish Products

 

Nutrient

per 100 g

fillet (127g)

3 oz (85g)
Calories 117.0 148.6 99.5
Total fat 1.5 g 1.9 g 1.3 g
   Saturated fat 0.4 g 0.5 g 0.3 g
   Polyunsaturated fat 0.6 g 0.8 g 0.5 g
   Monounsaturated fat 0.3 g 0.4 g 0.2 g
Cholesterol 68.0 mg 86.4 mg 57.8 mg
Sodium 105.0 mg 133.3 mg 89.3 mg
Total Carbohydrate 0.0 g 0.0 g 0.0 g
  Dietary Fiber 0.0 g 0.0 g 0.0 g
  Sugars 0.0 g 0.0 g 0.0 g
Protein 24.2 g 30.7 g 20.5 g
 
Calories from fat 13.8 kcal 17.5 kcal 11.7 kcal
Calories from carbohydrates 0.0 kcal 0.0 kcal 0.0 kcal
Calories from protein 103.2 kcal 131.0 kcal 87.7 kcal
 
Water 73.2 g 92.9 g 62.2 g
Energy 490.0 kj 622.3 kj 416.5 kj
Ash 1.5 g 1.9 g 1.3 g
Minerals
Calcium, Ca 18.0 mg 22.9 mg 15.3 mg
Iron, Fe 0.3 mg 0.4 mg 0.3 mg
Magnesium, Mg 58.0 mg 73.7 mg 49.3 mg
Phosphorus, P 289.0 mg 367.0 mg 245.7 mg
Potassium, K 344.0 mg 436.9 mg 292.4 mg
Zinc, Zn 0.6 mg 0.8 mg 0.5 mg
Copper, Cu 0.0 mg 0.0 mg 0.0 mg
Manganese, Mn 0.0 mg 0.0 mg 0.0 mg
Selenium, Se 58.2 mcg 73.9 mcg 49.5 mcg
Vitamins
Vitamin C, total ascorbic acid 0.0 mg 0.0 mg 0.0 mg
Thiamin 0.1 mg 0.1 mg 0.1 mg
Riboflavin 0.1 mg 0.1 mg 0.1 mg
Niacin 2.2 mg 2.8 mg 1.9 mg
Pantothenic acid 0.6 mg 0.7 mg 0.5 mg
Vitamin B-6 0.2 mg 0.3 mg 0.2 mg
Folate, total 9.0 mcg 11.4 mcg 7.7 mcg
Folic acid 0.0 mcg 0.0 mcg 0.0 mcg
Folate, food 9.0 mcg 11.4 mcg 7.7 mcg
Folate, DFE 9.0 mcg_DFE 11.4 mcg_DFE 7.7 mcg_DFE
Vitamin B-12 2.5 mcg 3.2 mcg 2.1 mcg
Vitamin A, IU 43.0 IU 54.6 IU 36.5 IU
Vitamin A, RAE 13.0 mcg_RAE 16.5 mcg_RAE 11.1 mcg_RAE
Retinol 13.0 mcg 16.5 mcg 11.1 mcg
Vitamin E (alpha-tocopherol) 0.7 mg 0.8 mg 0.6 mg
Vitamin K (phylloquinone) 0.1 mcg 0.1 mcg 0.1 mcg
Lipids (Fat)
Fatty acids, total saturated 0.4 g 0.5 g 0.3 g
4:0 0.0 g 0.0 g 0.0 g
6:0 0.0 g 0.0 g 0.0 g
8:0 0.0 g 0.0 g 0.0 g
10:0 0.0 g 0.0 g 0.0 g
12:0 0.0 g 0.0 g 0.0 g
14:0 0.1 g 0.1 g 0.0 g
16:0 0.2 g 0.3 g 0.2 g
18:0 0.1 g 0.1 g 0.0 g
Fatty acids, total monounsaturated 0.3 g 0.4 g 0.2 g
16:1 undifferentiated 0.1 g 0.1 g 0.1 g
18:1 undifferentiated 0.2 g 0.2 g 0.1 g
20:1 0.0 g 0.0 g 0.0 g
22:1 undifferentiated 0.0 g 0.0 g 0.0 g
Fatty acids, total polyunsaturated 0.6 g 0.8 g 0.5 g
18:2 undifferentiated 0.0 g 0.0 g 0.0 g
18:3 undifferentiated 0.0 g 0.0 g 0.0 g
18:4 0.0 g 0.0 g 0.0 g
20:4 undifferentiated 0.0 g 0.1 g 0.0 g
20:5 n-3 0.2 g 0.3 g 0.2 g
22:5 n-3 0.0 g 0.1 g 0.0 g
22:6 n-3 0.3 g 0.3 g 0.2 g
Amino acids
Tryptophan 0.3 g 0.3 g 0.2 g
Threonine 1.1 g 1.3 g 0.9 g
Isoleucine 1.1 g 1.4 g 0.9 g
Leucine 2.0 g 2.5 g 1.7 g
Lysine 2.2 g 2.8 g 1.9 g
Methionine 0.7 g 0.9 g 0.6 g
Cystine 0.3 g 0.3 g 0.2 g
Phenylalanine 0.9 g 1.2 g 0.8 g
Tyrosine 0.8 g 1.0 g 0.7 g
Valine 1.2 g 1.6 g 1.1 g
Arginine 1.4 g 1.8 g 1.2 g
Histidine 0.7 g 0.9 g 0.6 g
Alanine 1.5 g 1.9 g 1.2 g
Aspartic acid 2.5 g 3.1 g 2.1 g
Glutamic acid 3.6 g 4.6 g 3.1 g
Glycine 1.2 g 1.5 g 1.0 g
Proline 0.9 g 1.1 g 0.7 g
Serine 1.0 g 1.3 g 0.8 g
Other
Alcohol, ethyl 0.0 g 0.0 g 0.0 g
Caffeine 0.0 mg 0.0 mg 0.0 mg
Theobromine 0.0 mg 0.0 mg 0.0 mg
Carotene, beta 0.0 mcg 0.0 mcg 0.0 mcg
Carotene, alpha 0.0 mcg 0.0 mcg 0.0 mcg
Cryptoxanthin, beta 0.0 mcg 0.0 mcg 0.0 mcg
Lycopene 0.0 mcg 0.0 mcg 0.0 mcg
Lutein + zeaxanthin 0.0 mcg 0.0 mcg 0.0 mcg

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