Fish, flatfish (flounder and sole species), raw

100 g: 70 kcal, 12.4 g protein, 0 g carbohydrate and 1.9 g fat.

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Nutrition Facts

Serving size100 g

Amount per serving

Calories70

% Daily Value*

Total Fat 2g	2%
Saturated Fat 0g	2%
Trans Fat 0g
Cholesterol 45mg	15%
Sodium 300mg	13%
Total Carbohydrate 0g	0%
Dietary Fiber 0g	0%
Total Sugars 0g
Includes Added Sugars 0g	0%
Protein 12g	25%
Vitamin D 2.8mcg	15%
Calcium 20mg	0%
Iron 0.2mg	0%
Potassium 160mg	4%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means the source has no value; ≥ is a lower bound. Source: USDA FoodData Central. Disclaimer.

What 100 g gives you

High in Protein (25% DV), Phosphorus (20% DV), Selenium (48% DV), Vitamin B12 (47% DV)

Low in added sugars, total fat, saturated fat

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

74% protein · 0% carbohydrate · 26% fat

Protein: 12 g 74%
Carbs: 0 g 0%
Fat: 2 g 26%

Compared with other foods

Per 100 g, against every food on BasalFit.

Calories: less than 80% of foods
Protein: more than 61% of foods
Total fat: less than 66% of foods
Carbohydrate: none
Dietary fiber: none
Total sugars: none
Sodium: less than 25% of foods

All nutrients (60)

Amounts for 100 g and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (8)
Nutrient	Portion	100 g	% DV
Calories	70 kcal	70 kcal
Protein	12.4 g	12.4 g	25%
Carbohydrate	0 g	0 g	0%
Dietary fiber	0 g	0 g	0%
Total sugars	0 g	0 g
Added sugars	0 g	0 g	0%
Starch	0 g	0 g
Water	84.6 g	84.6 g

Fats and fatty acids (9)
Nutrient	Portion	100 g	% DV
Total fat	1.93 g	1.93 g	2%
Saturated fat	0.441 g	0.441 g	2%
Trans fat	0.011 g	0.011 g
Monounsaturated fat	0.535 g	0.535 g
Polyunsaturated fat	0.374 g	0.374 g
Omega-3 ALA	0.017 g	0.017 g
Omega-3 EPA	0.137 g	0.137 g
Omega-3 DHA	0.108 g	0.108 g
Cholesterol	45 mg	45 mg	15%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	21 mg	21 mg	2%
Iron	0.18 mg	0.18 mg	1%
Magnesium	18 mg	18 mg	4%
Phosphorus	252 mg	252 mg	20%
Potassium	160 mg	160 mg	3%
Sodium	296 mg	296 mg	13%
Zinc	0.32 mg	0.32 mg	3%
Copper	0.019 mg	0.019 mg	2%
Manganese	0.014 mg	0.014 mg	1%
Selenium	26.6 mcg	26.6 mcg	48%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	10 mcg	10 mcg	1%
Vitamin C	0 mg	0 mg	0%
Vitamin D	2.8 mcg	2.8 mcg	14%
Vitamin E	0.63 mg	0.63 mg	4%
Vitamin K	0.1 mcg	0.1 mcg	0%
Thiamin (B1)	0.022 mg	0.022 mg	2%
Riboflavin (B2)	0.02 mg	0.02 mg	2%
Niacin (B3)	1.04 mg	1.04 mg	7%
Pantothenic acid (B5)	0.185 mg	0.185 mg	4%
Vitamin B6	0.098 mg	0.098 mg	6%
Folate	5 mcg	5 mcg	1%
Vitamin B12	1.13 mcg	1.13 mcg	47%
Choline	65 mg	65 mg	12%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.161 g	0.161 g
Threonine	0.585 g	0.585 g
Isoleucine	0.614 g	0.614 g
Leucine	1.09 g	1.09 g
Lysine	1.27 g	1.27 g
Methionine	0.455 g	0.455 g
Cystine	0.149 g	0.149 g
Phenylalanine	0.508 g	0.508 g
Tyrosine	0.479 g	0.479 g
Valine	0.651 g	0.651 g
Arginine	0.895 g	0.895 g
Histidine	0.304 g	0.304 g
Alanine	0.771 g	0.771 g
Aspartic acid	1.38 g	1.38 g
Glutamic acid	2.13 g	2.13 g
Glycine	0.64 g	0.64 g
Proline	0.487 g	0.487 g
Serine	0.579 g	0.579 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 174196 (SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.