Flatfish
Fish, flatfish (flounder and sole species), raw- USDA Link
- USDA FoodData Central
- USDA Category
- Finfish and Shellfish Products
- Food Groups
-
- Diets
-
Pescatarian
- Nutrient Count
- 134
- Non-Zero Nutrient Count
- 98
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General
| Weight | 163 g |
| Energy | 114 kcal |
| Carbohydrate | 0 g |
| Fat | 3.15 g |
| Protein | 20.23 g |
| Water | 137.95 g |
| Non-Water | 25.05 g |
| Fiber | 0 g |
| Ash | 1.99 g |
| Alcohol | 0 g |
| Caffeine | 0 mg |
| Theobromine | 0 mg |
* % based on Daily Value targets
Energy from
|
Carbohydrate
An estimate of the calories provided by the carbohydrate in this food.
|
0 kcal |
|
Starch
An estimate of the calories provided by the starch in this food.
|
0 kcal |
|
Sugars
An estimate of the calories provided by the sugar in this food.
|
0 kcal |
|
Fat
An estimate of the calories provided by the fat in this food.
|
30 kcal |
|
Saturated Fat
An estimate of the calories provided by the saturated fat in this food.
|
7 kcal |
|
Monounsaturated Fat
An estimate of the calories provided by the monounsaturated fat in this food.
|
8 kcal |
|
Polyunsaturated Fat
An estimate of the calories provided by the polyunsaturated fat in this food.
|
6 kcal |
|
Protein
An estimate of the calories provided by the protein in this food.
|
85 kcal |
* % based on Daily Value targets
Composite
|
Amino Acid Score
The lowest percentage when the essential amino acids in this food are divided by those found in whole egg protein (and multiplied by 100). Requires a complete amino acid profile.
|
76.79 % |
|
Micronutrients
The percentage of the selected nutrient target's intake of all micronutrients that is in this food. Note: because the USDA database is missing values for several nutrients, this value will never be 100%.
|
11.04 % |
|
Vitamins
The percentage of the selected nutrient target's intake of all vitamins that is in this food. Note: because the USDA database is missing values for biotin, this value will never be 100%.
|
10.94 % |
|
B Vitamins
The percentage of the selected nutrient target's intake of B vitamins that is in this food. Note: because the USDA database is missing values for biotin, this value will never be 100%.
|
13.79 % |
|
Fat Soluble Vitamins
The percentage of the selected nutrient target's intake of fat soluble vitamins that is in this food. Each nutrient is weighted equally.
|
7.97 % |
|
Minerals
The percentage of the selected nutrient target's intake of all minerals that is in this food. Note: because the USDA database is missing values for several minerals, this value will never be 100%.
|
10.58 % |
|
Electrolytes
The percentage of the selected nutrient target's intake of the electrolyte minerals that is in this food. Each nutrient is weighted equally.
|
9.04 % |
* % based on Daily Value targets
Minerals
| Calcium | (2.6%) 34 mg |
| Iron | (1.6%) 0.29 mg |
| Magnesium | (7.0%) 29 mg |
| Phosphorus | (32.9%) 411 mg |
| Potassium | (5.5%) 261 mg |
| Sodium | (21.0%) 482 mg |
| Zinc | (4.7%) 0.52 mg |
| Copper | (3.4%) 0.031 mg |
| Manganese | (1.0%) 0.023 mg |
| Selenium | (78.8%) 43.4 μg |
| Fluoride | - μg |
* % based on Daily Value targets
Vitamins
| Vitamin B1 | (3.0%) 0.036 mg |
| Vitamin B2 | (2.5%) 0.033 mg |
| Vitamin B3 | (10.6%) 1.695 mg |
| Vitamin B5 | (6.0%) 0.302 mg |
| Vitamin B6 | (9.4%) 0.16 mg |
| Vitamin B12 | (76.7%) 1.84 μg |
| Folate | (2.0%) 8 μg DFE |
| Folate, food | 8 μg |
| Folic acid | 0 μg |
| Vitamin C | (0.0%) 0 mg |
| Choline | (19.3%) 106.0 mg |
| Betaine | - mg |
| Vitamin A | 54 IU |
| Vitamin A | (1.8%) 16 μg RAE |
| Retinol | 16 μg |
| Beta-Carotene | 0 μg |
| Alpha-Carotene | 0 μg |
| Beta-Cryptoxanthin | 0 μg |
| Lycopene | 0 μg |
| Lutein and zeaxanthin | 0 μg |
| Vitamin D | 184 IU |
| Vitamin D | (22.8%) 4.6 μg |
| Vitamin D2 | - μg |
| Vitamin D3 | 4.6 μg |
| Vitamin E | 1.48 mg |
| Alpha-Tocopherol | (6.8%) 1.03 mg |
| Beta-Tocopherol | 0.02 mg |
| Gamma-Tocopherol | 0.02 mg |
| Delta-Tocopherol | 0.42 mg |
| Alpha-Tocotrienol | 0 mg |
| Beta-Tocotrienol | 0 mg |
| Gamma-Tocotrienol | 0 mg |
| Delta-Tocotrienol | 0 mg |
| Vitamin K | (0.4%) 0.5 μg |
| Vitamin K1 | 0.2 μg |
| Vitamin K1 Hydrogenated | 0 μg |
| Vitamin K2 MK-4 | 0.3 μg |
* % based on Daily Value targets
Protein
| Protein | 20.23 g |
| Alanine | 1.257 g |
| Arginine | 1.459 g |
| Aspartic acid | 2.253 g |
| Cystine | 0.243 g |
| Glutamic acid | 3.467 g |
| Glycine | 1.043 g |
| Histidine | 0.496 g |
| Isoleucine | 1.001 g |
| Leucine | 1.772 g |
| Lysine | 2.07 g |
| Methionine | 0.742 g |
| Phenylalanine | 0.828 g |
| Proline | 0.794 g |
| Serine | 0.944 g |
| Threonine | 0.954 g |
| Tryptophan | 0.262 g |
| Tyrosine | 0.781 g |
| Valine | 1.061 g |
| Hydroxyproline | - g |
* % based on Daily Value targets
Carbohydrates
| Carbohydrate | 0 g |
|
Net Carbohydrate
Total carbohydrate minus fiber.
|
0 g |
| Fiber | 0 g |
| Starch | 0 g |
| Sugars | 0 g |
| Sucrose | 0 g |
| Glucose | 0 g |
| Fructose | 0 g |
| Lactose | 0 g |
| Maltose | 0 g |
| Galactose | 0 g |
* % based on Daily Value targets
Lipids
| Fat | 3.15 g |
| Saturated Fat | 0.719 g |
| Butyric Acid | 0 g |
| Caproic Acid | 0 g |
| Caprylic Acid | 0 g |
| Capric Acid | 0.005 g |
| Lauric Acid | 0.01 g |
| Tridecylic Acid | - g |
| Myristic Acid | 0.142 g |
| Pentadecylic Acid | 0.011 g |
| Palmitic Acid | 0.46 g |
| Margaric Acid | 0.005 g |
| Stearic Acid | 0.086 g |
| Arachidic Acid | 0.002 g |
| Behenic Acid | 0 g |
| Lignoceric Acid | 0.002 g |
| Monounsaturated Fat | 0.872 g |
| Myristoleic Acid | 0 g |
| Pentadecenoic Acid | 0 g |
| 16:1 undifferentiated | 0.147 g |
| Palmitoleic Acid | 0.143 g |
| 16:1 trans | 0.003 g |
| Heptadecenoic Acid | 0.044 g |
| 18:1 undifferentiated | 0.584 g |
| Oleic Acid | 0.571 g |
| 18:1 trans | 0.011 g |
| Vaccenic Acid | - g |
| Gadoleic Acid | 0.098 g |
| 22:1 undifferentiated | 0.002 g |
| Erucic Acid | 0 g |
| 22:1 trans | 0.002 g |
| Nervonic Acid | 0 g |
| Polyunsaturated Fat | 0.61 g |
| 18:2 undifferentiated | 0.073 g |
| Linoleic Acid | 0.07 g |
| CLA | 0 g |
| 18:2 (mixed isomers) | - g |
| 18:2 trans, not further defined | 0.002 g |
| 18:2 trans, trans | - g |
| 18:3 undifferentiated | 0.028 g |
| Alpha-linolenic Acid | 0.028 g |
| Gamma-linolenic Acid | 0.002 g |
| 18:3 (mixed isomers) | - g |
| Parinaric Acid | 0.02 g |
| Eicosadienoic Acid | 0.008 g |
| 20:3 undifferentiated | 0.011 g |
| 20:3 (n-3) | 0.008 g |
| 20:3 (n-6) | 0.003 g |
| 20:4 undifferentiated | 0.024 g |
| Arachidonic | - g |
| EPA | 0.223 g |
| 21:5 | - g |
| 22:4 | 0.002 g |
| DPA | 0.046 g |
| DHA | 0.176 g |
| Trans Fat | 0.018 g |
| Monoenoic Trans Fat | 0.016 g |
| Polyenoic Trans Fat | 0.002 g |
| Cholesterol | 73 mg |
| Phytosterols | - mg |
| Stigmasterol | - mg |
| Campesterol | - mg |
| Beta-Sitosterol | - mg |
* % based on Daily Value targets