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Food Nutrients
All Food Categories | Finfish and Shellfish Products


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

Format this information for printing

Nutrient Value per 100 grams
of edible portion
1.000 fillet 127.00 g3.000 oz 85.00 g
Energy86.00 kcal109.220 kcal73.100 kcal
Galactose0.00 g0.000 g0.000 g
Protein15.24 g19.355 g12.954 g
Fiber, total dietary0.00 g0.000 g0.000 g
Glucose (dextrose)0.00 g0.000 g0.000 g
Total lipid (fat)2.37 g3.010 g2.014 g
Energy362.00 kJ459.740 kJ307.700 kJ
Caffeine0.00 mg0.000 mg0.000 mg
Fructose0.00 g0.000 g0.000 g
Starch0.00 g0.000 g0.000 g
Water81.11 g103.010 g68.944 g
Ash1.49 g1.892 g1.266 g
Theobromine0.00 mg0.000 mg0.000 mg
Maltose0.00 g0.000 g0.000 g
Alcohol, ethyl0.00 g0.000 g0.000 g
Sucrose0.00 g0.000 g0.000 g
Carbohydrate, by difference0.00 g0.000 g0.000 g
Sugars, total0.00 g0.000 g0.000 g
Lactose0.00 g0.000 g0.000 g
Sodium, Na363.00 mg461.010 mg308.550 mg
Magnesium, Mg22.00 mg27.940 mg18.700 mg
Copper, Cu0.02 mg0.029 mg0.020 mg
Potassium, K197.00 mg250.190 mg167.450 mg
Zinc, Zn0.39 mg0.495 mg0.331 mg
Manganese, Mn0.02 mg0.022 mg0.014 mg
Iron, Fe0.23 mg0.292 mg0.196 mg
Phosphorus, P309.00 mg392.430 mg262.650 mg
Calcium, Ca25.00 mg31.750 mg21.250 mg
Selenium, Se32.60 g41.402 g27.710 g
Tocopherol, delta0.32 mg0.406 mg0.272 mg
Lycopene0.00 g0.000 g0.000 g
Carotene, beta0.00 g0.000 g0.000 g
Vitamin C, total ascorbic acid0.00 mg0.000 mg0.000 mg
Vitamin A, RAE12.00 g15.240 g10.200 g
Vitamin B-121.31 g1.664 g1.114 g
Vitamin E (alpha-tocopherol)0.77 mg0.978 mg0.655 mg
Retinol12.00 g15.240 g10.200 g
Thiamin0.03 mg0.033 mg0.022 mg
Vitamin D3 (cholecalciferol)3.50 g4.445 g2.975 g
Vitamin D139.00 IU176.530 IU118.150 IU
Pantothenic acid0.23 mg0.288 mg0.193 mg
Cryptoxanthin, beta0.00 g0.000 g0.000 g
Vitamin B-60.12 mg0.146 mg0.098 mg
Tocopherol, gamma0.01 mg0.013 mg0.009 mg
Tocopherol, beta0.02 mg0.025 mg0.017 mg
Niacin1.28 mg1.623 mg1.086 mg
Folate, total6.00 g7.620 g5.100 g
Riboflavin0.03 mg0.032 mg0.021 mg
Carotene, alpha0.00 g0.000 g0.000 g
Lutein + zeaxanthin0.00 g0.000 g0.000 g
Vitamin D (D2 + D3)3.50 g4.445 g2.975 g
Vitamin A, IU37.00 IU46.990 IU31.450 IU
8:00.00 g0.000 g0.000 g
12:00.01 g0.010 g0.007 g
15:10.00 g0.000 g0.000 g
20:2 n-6 c,c0.01 g0.008 g0.005 g
Fatty acids, total saturated0.54 g0.688 g0.461 g
20:3 undifferentiated0.01 g0.011 g0.008 g
22:00.00 g0.000 g0.000 g
22:40.00 g0.003 g0.002 g
16:00.35 g0.439 g0.294 g
17:00.00 g0.005 g0.003 g
24:1 c0.00 g0.000 g0.000 g
14:00.11 g0.135 g0.090 g
10:00.00 g0.005 g0.003 g
20:00.00 g0.001 g0.001 g
24:00.00 g0.001 g0.001 g
18:00.07 g0.083 g0.055 g
17:10.03 g0.042 g0.028 g
4:00.00 g0.000 g0.000 g
15:00.01 g0.010 g0.007 g
6:00.00 g0.000 g0.000 g
Fatty acids, total monounsaturated0.66 g0.834 g0.558 g
14:10.00 g0.000 g0.000 g
16:1 undifferentiated0.11 g0.141 g0.094 g
18:1 undifferentiated0.44 g0.558 g0.373 g
20:10.07 g0.093 g0.062 g
22:1 undifferentiated0.00 g0.001 g0.001 g
Fatty acids, total polyunsaturated0.46 g0.583 g0.390 g
18:40.01 g0.019 g0.013 g
18:3 undifferentiated0.02 g0.027 g0.018 g
18:2 undifferentiated0.06 g0.070 g0.047 g
20:4 undifferentiated0.02 g0.023 g0.015 g
20:5 n-3 (EPA)0.17 g0.213 g0.143 g
22:5 n-3 (DPA)0.03 g0.043 g0.029 g
22:6 n-3 (DHA)0.13 g0.168 g0.112 g
Cholesterol56.00 mg71.120 mg47.600 mg
Amino Acids
Histidine0.37 g0.475 g0.318 g
Proline0.60 g0.761 g0.509 g
Leucine1.33 g1.695 g1.135 g
Arginine1.10 g1.396 g0.934 g
Glutamic acid2.61 g3.320 g2.222 g
Glycine0.79 g0.998 g0.668 g
Threonine0.72 g0.913 g0.611 g
Tyrosine0.59 g0.747 g0.500 g
Lysine1.56 g1.982 g1.327 g
Aspartic acid1.70 g2.156 g1.443 g
Phenylalanine0.62 g0.792 g0.530 g
Alanine0.95 g1.204 g0.806 g
Valine0.80 g1.016 g0.680 g
Cystine0.18 g0.232 g0.156 g
Isoleucine0.75 g0.958 g0.641 g
Methionine0.56 g0.711 g0.476 g
Tryptophan0.20 g0.250 g0.167 g
Serine0.71 g0.904 g0.605 g

Data provided by Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 25. U.S. Department of Agriculture, Agricultural Research Service. 2012.
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