Fish, flatfish (flounder and sole species), raw
FDC ID: 174196
At a glance
Fish, flatfish (flounder and sole species), raw is a moderate-calorie food in the Finfish and Shellfish Products category, providing 70 kcal per 100g. Each 100g supplies 12.4g of protein, 1.9g of fat, 0g of carbohydrates. It is an especially good source of selenium (48% of the Daily Value), vitamin b12 (47% of the Daily Value), protein (25% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
70
kcal
Protein
12.4
g
Total Fat
1.9
g
Total Carbohydrate
0
g
Dietary Fiber
0
g
Nutrition profile of Fish, flatfish (flounder and sole species), raw
Fish, flatfish (flounder and sole species), raw provides about 70 kcal per 100g, a moderate energy density. Nutritionally it is a solid protein source, low in fat, low in carbohydrates.
Key nutrients and what they do
- Selenium 48%is part of antioxidant enzymes that protect cells from oxidation
- Vitamin B12 47%is essential for red blood cell formation and nerve function
- Protein 25%builds and repairs muscle, organs, enzymes and hormones
- Phosphorus 20%builds bones and teeth and supports energy storage and use
※ % daily value is per 100g against adult reference intakes.
Who it suits
- ✓people seeking lean protein while limiting fat
- ✓people on plant-based diets or concerned about anemia
Things to keep in mind
- !It fits well as part of a varied, balanced diet alongside other foods.
This overview is general information based on public nutrition data and is not intended for diagnosis or treatment. Disclaimer
Products & books related to Fish, flatfish (flounder and sole species), raw
As an Amazon Associate, NutriDB earns from qualifying purchases.
Nutrition by Serving Size
| Nutrient | Per 100g | 1 oz (28g) | 3 oz (85g) | 4 oz (113g) |
|---|---|---|---|---|
| Calories | 70 kcal | 20 kcal | 60 kcal | 79 kcal |
| Protein | 12.4 g | 3.5 g | 10.5 g | 14.0 g |
| Fat | 1.9 g | 0.5 g | 1.6 g | 2.2 g |
| Carbs | 0 g | 0 g | 0 g | 0 g |
| Fiber | 0 g | 0 g | 0 g | 0 g |
Serving values are converted from the per-100g data (1 oz = 28.35g). Actual portion weights vary.
Daily Value Radar(% of FDA Daily Value)
Nutrient Rankings(top 15 by % Daily Value)
Explore Finfish and Shellfish Products Rankings
Full Nutrition Facts(per 100g)
| Nutrient | Amount | % Daily Value | Notes |
|---|---|---|---|
| Energy | 70 kcal | 3.5% | |
| Water | 84.63 g | — | |
| Protein | 12.41 g | 24.8% | |
| Cholesterol | 45 mg | 15.0% | |
| Total Fat | 1.93 g | 2.5% | |
| Total Carbohydrate | 0 g | 0.0% | |
| Dietary Fiber | 0 g | 0.0% | |
| Sodium | 296 mg | 12.9% | |
| Potassium | 160 mg | 3.4% | |
| Calcium | 21 mg | 1.6% | |
| Magnesium | 18 mg | 4.3% | |
| Phosphorus | 252 mg | 20.2% | |
| Iron | 0.18 mg | 1.0% | |
| Zinc | 0.32 mg | 2.9% | |
| Copper | 0.02 mg | 2.1% | |
| Manganese | 0.01 mg | 0.6% | |
| Selenium | 26.60 μg | 48.4% | |
| Retinol | 10 μg | — | |
| Vitamin A | 10 μgRAE | 1.1% | |
| Vitamin D | 2.80 μg | 14.0% | |
| Vitamin E | 0.63 mg | 4.2% | |
| Vitamin K | 0.20 μg | 0.2% | |
| Thiamin | 0.02 mg | 1.8% | |
| Riboflavin | 0.02 mg | 1.5% | |
| Niacin | 1.04 mg | 6.5% | |
| Vitamin B6 | 0.10 mg | 5.8% | |
| Vitamin B12 | 1.13 μg | 47.1% | |
| Folate | 5 μg | 1.3% | |
| Pantothenic Acid | 0 mg | 0.0% | |
| Vitamin C | 0.10 mg | 0.1% |
Frequently Asked Questions
How many calories are in Fish, flatfish (flounder and sole species), raw per 100g?
Fish, flatfish (flounder and sole species), raw has 70 kcal (calories) per 100g.
What are the macros in Fish, flatfish (flounder and sole species), raw?
Per 100g, Fish, flatfish (flounder and sole species), raw provides 12.4g protein, 1.9g fat, 0g carbohydrates.
How many calories are in 3 oz of Fish, flatfish (flounder and sole species), raw?
A 3 oz (85g) serving of Fish, flatfish (flounder and sole species), raw has about 60 kcal and 10.5g of protein, converted from the per-100g USDA values.
What vitamins and minerals does Fish, flatfish (flounder and sole species), raw provide?
Per 100g, Fish, flatfish (flounder and sole species), raw is a notable source of Selenium (about 48% of the Daily Value), Vitamin B12 (about 47% of the Daily Value), Protein (about 25% of the Daily Value).
What is the source of this nutrition data for Fish, flatfish (flounder and sole species), raw?
These per-100g values come from USDA FoodData Central (public domain).
More foods in Finfish and Shellfish Products
Related Articles
Recently viewed
Related Products & Books
As an Amazon Associate, NutriDB earns from qualifying purchases.
Data Source
This data is sourced from USDA FoodData Central (Public Domain).
USDA FoodData Central (Public Domain)