Fish, flatfish (flounder and sole species), cooked, dry heat

100 g: 86 kcal, 15.2 g protein, 0 g carbohydrate and 2.4 g fat.

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Nutrition Facts

Serving size100 g

Amount per serving

Calories90

% Daily Value*

Total Fat 2.5g	3%
Saturated Fat 0.5g	3%
Trans Fat 0g
Cholesterol 55mg	19%
Sodium 360mg	16%
Total Carbohydrate 0g	0%
Dietary Fiber 0g	0%
Total Sugars 0g
Includes Added Sugars 0g	0%
Protein 15g	30%
Vitamin D 3.5mcg	20%
Calcium 30mg	0%
Iron 0.2mg	0%
Potassium 200mg	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 USDA has no value; ≥ is a lower bound. Source: USDA FoodData Central. Disclaimer.

What 100 g gives you

High in Protein (30% DV), Phosphorus (25% DV), Selenium (59% DV), Vitamin B12 (55% 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: 15 g 74%
Carbs: 0 g 0%
Fat: 2 g 26%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 76% of foods
Protein: more than 64% of foods
Total fat: less than 63% of foods
Carbohydrate: none
Dietary fiber: none
Total sugars: none
Sodium: less than 24% of foods

All nutrients (59)

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	86 kcal	86 kcal
Protein	15.2 g	15.2 g	30%
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	81.1 g	81.1 g

Fats and fatty acids (8)
Nutrient	Portion	100 g	% DV
Total fat	2.37 g	2.37 g	3%
Saturated fat	0.542 g	0.542 g	3%
Trans fat	0.014 g	0.014 g
Monounsaturated fat	0.657 g	0.657 g
Polyunsaturated fat	0.459 g	0.459 g
Omega-3 EPA	0.168 g	0.168 g
Omega-3 DHA	0.132 g	0.132 g
Cholesterol	56 mg	56 mg	19%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	25 mg	25 mg	2%
Iron	0.23 mg	0.23 mg	1%
Magnesium	22 mg	22 mg	5%
Phosphorus	309 mg	309 mg	25%
Potassium	197 mg	197 mg	4%
Sodium	363 mg	363 mg	16%
Zinc	0.39 mg	0.39 mg	4%
Copper	0.023 mg	0.023 mg	3%
Manganese	0.017 mg	0.017 mg	1%
Selenium	32.6 mcg	32.6 mcg	59%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	12 mcg	12 mcg	1%
Vitamin C	0 mg	0 mg	0%
Vitamin D	3.5 mcg	3.5 mcg	18%
Vitamin E	0.77 mg	0.77 mg	5%
Vitamin K	0.1 mcg	0.1 mcg	0%
Thiamin (B1)	0.026 mg	0.026 mg	2%
Riboflavin (B2)	0.025 mg	0.025 mg	2%
Niacin (B3)	1.28 mg	1.28 mg	8%
Pantothenic acid (B5)	0.227 mg	0.227 mg	5%
Vitamin B6	0.115 mg	0.115 mg	7%
Folate	6 mcg	6 mcg	2%
Vitamin B12	1.31 mcg	1.31 mcg	55%
Choline	79.9 mg	79.9 mg	15%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.197 g	0.197 g
Threonine	0.719 g	0.719 g
Isoleucine	0.754 g	0.754 g
Leucine	1.33 g	1.33 g
Lysine	1.56 g	1.56 g
Methionine	0.56 g	0.56 g
Cystine	0.183 g	0.183 g
Phenylalanine	0.624 g	0.624 g
Tyrosine	0.588 g	0.588 g
Valine	0.8 g	0.8 g
Arginine	1.1 g	1.1 g
Histidine	0.374 g	0.374 g
Alanine	0.948 g	0.948 g
Aspartic acid	1.7 g	1.7 g
Glutamic acid	2.61 g	2.61 g
Glycine	0.786 g	0.786 g
Proline	0.599 g	0.599 g
Serine	0.712 g	0.712 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 174197(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.