Fish, flatfish (flounder and sole species), raw

Food Group: Finfish and Shellfish Products

Category: Fish

Scientific name: Bothidae and Pleuronectidae

Serving Sizes: fillet | oz, boneless | 3.00 oz |

Nutrition Facts

Serving Size: fillet
Amount
Per Serving		 % Daily Value**
Calories 148.3 kcal
0%
Total Fat 1.9 g
3%
Saturated Fat 0.5 g
2.3%
Polyunsaturated Fat 0.5 g
0%
Monounsaturated Fat 0.4 g
0%
Cholesterol 78.2 mg
26.1%
Sodium 132 mg
5.5%
Potassium 588.4 mg
16.8%
Carbohydrate - -
Dietary Fiber - -
Sugars - -
Protein 30.7 g
61.4%
Vitamin A 53.8 IU
1.1%
Vitamin C 2.8 mg
4.6%
Vitamin D 97.8 IU
24.5%
Vitamin E 0.8 mg
2.5%
Thiamin 0.1 mg
9.7%
Riboflavin 0.1 mg
7.3%
Niacin 4.7 mg
23.6%
Vitamin B-6 0.3 mg
17%
Folate 13 mcg
3.3%
Folic acid - -
Vitamin B-12 2.5 mcg
41.3%
Pantothenic acid 0.8 mg
8.2%
Calcium 29.3 mg
2.9%
Iron 0.6 mg
3.3%
Magnesium 50.5 mg
12.6%
Zinc 0.7 mg
4.9%
Copper 0.1 mg
2.6%
Phosphorus 299.9 mg
30%
Selenium 53.3 mcg
76.1%
Caffeine - -

Nutrition Facts

Serving Size: oz, boneless
Amount
Per Serving		 % Daily Value**
Calories 25.8 kcal
0%
Total Fat 0.3 g
0.5%
Saturated Fat 0.1 g
0.4%
Polyunsaturated Fat 0.1 g
0%
Monounsaturated Fat 0.1 g
0%
Cholesterol 13.6 mg
4.5%
Sodium 23 mg
1%
Potassium 102.3 mg
2.9%
Carbohydrate - -
Dietary Fiber - -
Sugars - -
Protein 5.3 g
10.7%
Vitamin A 9.4 IU
0.2%
Vitamin C 0.5 mg
0.8%
Vitamin D 17 IU
4.3%
Vitamin E 0.1 mg
0.4%
Thiamin 0 mg
1.7%
Riboflavin 0 mg
1.3%
Niacin 0.8 mg
4.1%
Vitamin B-6 0.1 mg
2.9%
Folate 2.3 mcg
0.6%
Folic acid - -
Vitamin B-12 0.4 mcg
7.2%
Pantothenic acid 0.1 mg
1.4%
Calcium 5.1 mg
0.5%
Iron 0.1 mg
0.6%
Magnesium 8.8 mg
2.2%
Zinc 0.1 mg
0.9%
Copper 0 mg
0.5%
Phosphorus 52.2 mg
5.2%
Selenium 9.3 mcg
13.2%
Caffeine - -

Nutrition Facts

Serving Size: 3.00 oz
Amount
Per Serving		 % Daily Value**
Calories 77.4 kcal
0%
Total Fat 1 g
1.6%
Saturated Fat 0.2 g
1.2%
Polyunsaturated Fat 0.3 g
0%
Monounsaturated Fat 0.2 g
0%
Cholesterol 40.8 mg
13.6%
Sodium 68.9 mg
2.9%
Potassium 306.9 mg
8.8%
Carbohydrate - -
Dietary Fiber - -
Sugars - -
Protein 16 g
32%
Vitamin A 28.1 IU
0.6%
Vitamin C 1.4 mg
2.4%
Vitamin D 51 IU
12.8%
Vitamin E 0.4 mg
1.3%
Thiamin 0.1 mg
5%
Riboflavin 0.1 mg
3.8%
Niacin 2.5 mg
12.3%
Vitamin B-6 0.2 mg
8.8%
Folate 6.8 mcg
1.7%
Folic acid - -
Vitamin B-12 1.3 mcg
21.5%
Pantothenic acid 0.4 mg
4.3%
Calcium 15.3 mg
1.5%
Iron 0.3 mg
1.7%
Magnesium 26.4 mg
6.6%
Zinc 0.4 mg
2.6%
Copper 0 mg
1.4%
Phosphorus 156.4 mg
15.6%
Selenium 27.8 mcg
39.7%
Caffeine - -

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* All food and nutrition data is from the USDA National Nutrient Database for Standard Reference (SR), Release 18.

** All daily values are from A Food Labeling Guide: Reference Values for Nutrition Labeling by the U.S. Food and Drug Administration Center for Food Safety and Applied Nutrition. Percentages shown are Based on a 2000 Calorie intake, for children and adults above the age of 4. To see percentages for your entire meal, please Join Mealographer.