Fish, flatfish (flounder and sole species), cooked, dry heat
FDC ID: 174197
At a glance
Fish, flatfish (flounder and sole species), cooked, dry heat is a moderate-calorie food in the Finfish and Shellfish Products category, providing 86 kcal per 100g. Each 100g supplies 15.2g of protein, 2.4g of fat, 0g of carbohydrates. It is an especially good source of selenium (59% of the Daily Value), vitamin b12 (55% of the Daily Value), protein (31% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
86
kcal
Protein
15.2
g
Total Fat
2.4
g
Total Carbohydrate
0
g
Dietary Fiber
0
g
Nutrition profile of Fish, flatfish (flounder and sole species), cooked, dry heat
Fish, flatfish (flounder and sole species), cooked, dry heat provides about 86 kcal per 100g, a moderate energy density. Nutritionally it is high in protein, low in fat, low in carbohydrates.
Key nutrients and what they do
- Selenium 59%is part of antioxidant enzymes that protect cells from oxidation
- Vitamin B12 55%is essential for red blood cell formation and nerve function
- Protein 31%builds and repairs muscle, organs, enzymes and hormones
- Phosphorus 25%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
- ✓people building muscle or aiming to preserve muscle mass with age
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), cooked, dry heat
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 | 86 kcal | 24 kcal | 73 kcal | 97 kcal |
| Protein | 15.2 g | 4.3 g | 13.0 g | 17.2 g |
| Fat | 2.4 g | 0.7 g | 2.0 g | 2.7 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 | 86 kcal | 4.3% | |
| Water | 81.11 g | — | |
| Protein | 15.24 g | 30.5% | |
| Cholesterol | 56 mg | 18.7% | |
| Total Fat | 2.37 g | 3.0% | |
| Total Carbohydrate | 0 g | 0.0% | |
| Dietary Fiber | 0 g | 0.0% | |
| Sodium | 363 mg | 15.8% | |
| Potassium | 197 mg | 4.2% | |
| Calcium | 25 mg | 1.9% | |
| Magnesium | 22 mg | 5.2% | |
| Phosphorus | 309 mg | 24.7% | |
| Iron | 0.23 mg | 1.3% | |
| Zinc | 0.39 mg | 3.5% | |
| Copper | 0.02 mg | 2.6% | |
| Manganese | 0.02 mg | 0.7% | |
| Selenium | 32.60 μg | 59.3% | |
| Retinol | 12 μg | — | |
| Vitamin A | 12 μgRAE | 1.3% | |
| Vitamin D | 3.50 μg | 17.5% | |
| Vitamin E | 0.77 mg | 5.1% | |
| Vitamin K | 0.30 μg | 0.3% | |
| Thiamin | 0.03 mg | 2.2% | |
| Riboflavin | 0.03 mg | 1.9% | |
| Niacin | 1.28 mg | 8.0% | |
| Vitamin B6 | 0.12 mg | 6.8% | |
| Vitamin B12 | 1.31 μg | 54.6% | |
| Folate | 6 μg | 1.5% | |
| Pantothenic Acid | 0 mg | 0.0% | |
| Vitamin C | 0.10 mg | 0.1% |
Frequently Asked Questions
How many calories does 100g of Fish, flatfish (flounder and sole species), cooked, dry heat have?
Fish, flatfish (flounder and sole species), cooked, dry heat has 86 kcal (calories) per 100g.
How much protein, fat, and carbs are in Fish, flatfish (flounder and sole species), cooked, dry heat?
Per 100g, Fish, flatfish (flounder and sole species), cooked, dry heat provides 15.2g protein, 2.4g fat, 0g carbohydrates.
How many calories are in 3 oz of Fish, flatfish (flounder and sole species), cooked, dry heat?
A 3 oz (85g) serving of Fish, flatfish (flounder and sole species), cooked, dry heat has about 73 kcal and 13.0g of protein, converted from the per-100g USDA values.
Is Fish, flatfish (flounder and sole species), cooked, dry heat a good source of protein?
Yes — Fish, flatfish (flounder and sole species), cooked, dry heat provides 15.2g of protein per 100g, which makes it a practical protein source.
What nutrients is Fish, flatfish (flounder and sole species), cooked, dry heat high in?
Per 100g, Fish, flatfish (flounder and sole species), cooked, dry heat is a notable source of Selenium (about 59% of the Daily Value), Vitamin B12 (about 55% of the Daily Value), Protein (about 31% of the Daily Value).
What is the source of this nutrition data for Fish, flatfish (flounder and sole species), cooked, dry heat?
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)