Fish (flatfish (flounder and sole species), cooked, dry heat) nutrition facts
100 grams of fish, flatfish (flounder and sole species), cooked, dry heat contain 86 calories, 15 g of protein, 0 g of carbohydrates and 2.4 g of fat. It is an excellent source of selenium (59% DV), vitamin B12 (55% DV), protein (30% DV) and phosphorus (25% DV). Most of its calories (74%) come from protein.
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Values shown for 100 g.
Rich in
- Selenium59%
- Vitamin B1255%
- Protein30%
- Phosphorus25%
- Vitamin D18%
- Choline15%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 3.5 µg | 18% |
| Vitamin A | 12 µg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin E | 0.77 mg | 5% |
| Vitamin K | 0.1 µg | 0% |
| Thiamin (B1) | 0.03 mg | 2% |
| Riboflavin (B2) | 0.03 mg | 2% |
| Niacin (B3) | 1.28 mg | 8% |
| Pantothenic acid (B5) | 0.23 mg | 5% |
| Vitamin B6 | 0.12 mg | 7% |
| Folate | 6 µg | 2% |
| Vitamin B12 | 1.31 µg | 55% |
| Choline | 79.9 mg | 15% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 25 mg | 2% |
| Iron | 0.23 mg | 1% |
| Potassium | 197 mg | 4% |
| Magnesium | 22 mg | 5% |
| Phosphorus | 309 mg | 25% |
| Zinc | 0.39 mg | 4% |
| Copper | 0.02 mg | 3% |
| Manganese | 0.02 mg | 1% |
| Selenium | 32.6 µg | 59% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.54 g | 3% |
| Trans fat | 0.01 g | - |
| Monounsaturated fat | 0.66 g | - |
| Polyunsaturated fat | 0.46 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 81.1 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other finfish and shellfish products
| Per 100 g | Fish (flatfish (flounder and sole species), cooked, dry heat) | Category average | Difference |
|---|---|---|---|
| Calories | 86 | 134 | -36% |
| Protein | 15.2 g | 20.4 g | -25% |
| Total carbohydrate | 0 g | 1.29 g | -100% |
| Total fat | 2.37 g | 4.73 g | -50% |
| Dietary fiber | 0 g | 0.01 g | -100% |
| Total sugars | 0 g | 0.15 g | -100% |
| Sodium | 363 mg | 301 mg | +20% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 174197. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.