Fish, flatfish (flounder and sole species), raw

1 fillet (163 g): 114 kcal, 20.2 g protein, 0 g carbohydrate and 3.1 g fat.

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Nutrition Facts

Serving size1 fillet (163 g)

Amount per serving

Calories110

% Daily Value*

Total Fat 3g	4%
Saturated Fat 0.5g	4%
Trans Fat 0g
Cholesterol 75mg	24%
Sodium 480mg	21%
Total Carbohydrate 0g	0%
Dietary Fiber 0g	0%
Total Sugars 0g
Includes Added Sugars 0g	0%
Protein 20g	40%
Vitamin D 4.6mcg	25%
Calcium 30mg	2%
Iron 0.3mg	0%
Potassium 260mg	6%

* 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 1 fillet (163 g) gives you

High in Protein (40% DV), Phosphorus (33% DV), Selenium (79% DV), Vitamin D (23% DV), Vitamin B12 (77% 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: 20 g 74%
Carbs: 0 g 0%
Fat: 3 g 26%

Compared with other foods

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

Calories: less than 80% of foods
Protein: more than 59% of foods
Total fat: less than 66% of foods
Carbohydrate: none
Dietary fiber: none
Total sugars: none
Sodium: less than 28% of foods

All nutrients (60)

Amounts for 1 fillet (163 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	114 kcal	70 kcal
Protein	20.2 g	12.4 g	40%
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	138 g	84.6 g

Fats and fatty acids (9)
Nutrient	Portion	100 g	% DV
Total fat	3.15 g	1.93 g	4%
Saturated fat	0.719 g	0.441 g	4%
Trans fat	0.018 g	0.011 g
Monounsaturated fat	0.872 g	0.535 g
Polyunsaturated fat	0.61 g	0.374 g
Omega-3 ALA	0.028 g	0.017 g
Omega-3 EPA	0.223 g	0.137 g
Omega-3 DHA	0.176 g	0.108 g
Cholesterol	73.3 mg	45 mg	24%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	34.2 mg	21 mg	3%
Iron	0.293 mg	0.18 mg	2%
Magnesium	29.3 mg	18 mg	7%
Phosphorus	411 mg	252 mg	33%
Potassium	261 mg	160 mg	6%
Sodium	482 mg	296 mg	21%
Zinc	0.522 mg	0.32 mg	5%
Copper	0.031 mg	0.019 mg	3%
Manganese	0.023 mg	0.014 mg	1%
Selenium	43.4 mcg	26.6 mcg	79%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	16.3 mcg	10 mcg	2%
Vitamin C	0 mg	0 mg	0%
Vitamin D	4.56 mcg	2.8 mcg	23%
Vitamin E	1.03 mg	0.63 mg	7%
Vitamin K	0.163 mcg	0.1 mcg	0%
Thiamin (B1)	0.036 mg	0.022 mg	3%
Riboflavin (B2)	0.033 mg	0.02 mg	3%
Niacin (B3)	1.7 mg	1.04 mg	11%
Pantothenic acid (B5)	0.302 mg	0.185 mg	6%
Vitamin B6	0.16 mg	0.098 mg	9%
Folate	8.15 mcg	5 mcg	2%
Vitamin B12	1.84 mcg	1.13 mcg	77%
Choline	106 mg	65 mg	19%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.262 g	0.161 g
Threonine	0.954 g	0.585 g
Isoleucine	1 g	0.614 g
Leucine	1.77 g	1.09 g
Lysine	2.07 g	1.27 g
Methionine	0.742 g	0.455 g
Cystine	0.243 g	0.149 g
Phenylalanine	0.828 g	0.508 g
Tyrosine	0.781 g	0.479 g
Valine	1.06 g	0.651 g
Arginine	1.46 g	0.895 g
Histidine	0.496 g	0.304 g
Alanine	1.26 g	0.771 g
Aspartic acid	2.25 g	1.38 g
Glutamic acid	3.47 g	2.13 g
Glycine	1.04 g	0.64 g
Proline	0.794 g	0.487 g
Serine	0.944 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.