Fish (flatfish (flounder and sole species), raw) nutrition facts
Bothidae and Pleuronectidae
100 grams of fish, flatfish (flounder and sole species), raw contain 70 calories, 12 g of protein, 0 g of carbohydrates and 1.9 g of fat. It is an excellent source of selenium (48% DV), vitamin B12 (47% DV), protein (25% DV) and phosphorus (20% 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
- Selenium48%
- Vitamin B1247%
- Protein25%
- Phosphorus20%
- Vitamin D14%
- Choline12%
% 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 | 2.8 µg | 14% |
| Vitamin A | 10 µg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin E | 0.63 mg | 4% |
| Vitamin K | 0.1 µg | 0% |
| Thiamin (B1) | 0.02 mg | 2% |
| Riboflavin (B2) | 0.02 mg | 2% |
| Niacin (B3) | 1.04 mg | 7% |
| Pantothenic acid (B5) | 0.19 mg | 4% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate | 5 µg | 1% |
| Vitamin B12 | 1.13 µg | 47% |
| Choline | 65 mg | 12% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 21 mg | 2% |
| Iron | 0.18 mg | 1% |
| Potassium | 160 mg | 3% |
| Magnesium | 18 mg | 4% |
| Phosphorus | 252 mg | 20% |
| Zinc | 0.32 mg | 3% |
| Copper | 0.02 mg | 2% |
| Manganese | 0.01 mg | 1% |
| Selenium | 26.6 µg | 48% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.44 g | 2% |
| Trans fat | 0.01 g | - |
| Monounsaturated fat | 0.54 g | - |
| Polyunsaturated fat | 0.37 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 84.6 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), raw) | Category average | Difference |
|---|---|---|---|
| Calories | 70 | 134 | -48% |
| Protein | 12.4 g | 20.4 g | -39% |
| Total carbohydrate | 0 g | 1.29 g | -100% |
| Total fat | 1.93 g | 4.73 g | -59% |
| Dietary fiber | 0 g | 0.01 g | -100% |
| Total sugars | 0 g | 0.15 g | -100% |
| Sodium | 296 mg | 301 mg | -2% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 174196. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.