Nutritional Information for Fish, flatfish (flounder and sole species), cooked, dry heat
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 fillet 127.0 grams | Max calories at 13 servings. | |
| Protein | 30.68 g | 54.79% | 737% |
| Total lipid (fat) | 1.94 g | 6.47% | 87% |
| Carbohydrate, by difference | 0.00 g | 0% | 0% |
| Energy (Calories) | 148.59 kcal | 7.43% | 100% |
| Fiber, total dietary | 0.00 g | 0% | 0% |
| Calcium, Ca | 22.86 mg | 2.29% | 31% |
| Iron, Fe | 0.43 mg | 5.38% | 72% |
| Magnesium, Mg | 73.66 mg | 18.42% | 248% |
| Phosphorus, P | 367.03 mg | 52.43% | 706% |
| Potassium, K | 436.88 mg | 9.3% | 125% |
| Sodium, Na | 133.35 mg | 8.89% | 120% |
| Zinc, Zn | 0.80 mg | 7.27% | 98% |
| Manganese, Mn | 0.03 mg | 1.3% | 18% |
| Selenium, Se | 73.91 mcg | 134.38% | 1809% |
| Vitamin A, IU | 54.61 IU | 1.82% | 25% |
| Vitamin E (alpha-tocopherol) | 0.84 mg | 5.6% | 75% |
| Vitamin D (D2 + D3) | 3.81 mcg | 76.2% | 1026% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.10 mg | 8.33% | 112% |
| Riboflavin | 0.14 mg | 10.77% | 145% |
| Niacin | 2.77 mg | 17.31% | 233% |
| Pantothenic acid | 0.74 mg | 14.8% | 199% |
| Vitamin B-6 | 0.30 mg | 23.08% | 311% |
| Folate, total | 11.43 mcg | 2.86% | 38% |
| Vitamin B-12 | 3.19 mcg | 132.92% | 1789% |
| Choline, total | 105.79 mg | 19.23% | 259% |
| Vitamin K (phylloquinone) | 0.13 mcg | 0.11% | 1% |
| Omega 6 | 0.02 g | 0.13% | 2% |
| Omega 3 | 0.02 g | 0.9% | 12% |
| Ash | 1.91 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 92.91 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 622.30 kJ | ||
| Sugars, total | 0.00 g | ||
| Copper, Cu | 0.03 mg | ||
| Retinol | 16.51 mcg | ||
| Vitamin A, RAE | 16.51 mcg_RAE | ||
| Carotene, beta | 0.00 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 153.67 IU | ||
| Vitamin D3 (cholecalciferol) | 3.81 mcg | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 0.00 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 11.43 mcg | ||
| Folate, DFE | 11.43 mcg_DFE | ||
| Tryptophan | 0.34 g | ||
| Threonine | 1.34 g | ||
| Isoleucine | 1.41 g | ||
| Leucine | 2.49 g | ||
| Lysine | 2.82 g | ||
| Methionine | 0.91 g | ||
| Cystine | 0.33 g | ||
| Phenylalanine | 1.20 g | ||
| Tyrosine | 1.04 g | ||
| Valine | 1.58 g | ||
| Arginine | 1.84 g | ||
| Histidine | 0.90 g | ||
| Alanine | 1.86 g | ||
| Aspartic acid | 3.14 g | ||
| Glutamic acid | 4.58 g | ||
| Glycine | 1.47 g | ||
| Proline | 1.08 g | ||
| Serine | 1.25 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 86.36 mg | ||
| Fatty acids, total saturated | 0.46 g | ||
| Fatty acids, total monounsaturated | 0.35 g | ||
| Fatty acids, total polyunsaturated | 0.82 g | ||
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 3.000 oz 85.0 grams | Max calories at 20 servings. | |
| Protein | 20.54 g | 36.68% | 738% |
| Total lipid (fat) | 1.30 g | 4.33% | 87% |
| Carbohydrate, by difference | 0.00 g | 0% | 0% |
| Energy (Calories) | 99.45 kcal | 4.97% | 100% |
| Fiber, total dietary | 0.00 g | 0% | 0% |
| Calcium, Ca | 15.30 mg | 1.53% | 31% |
| Iron, Fe | 0.29 mg | 3.63% | 73% |
| Magnesium, Mg | 49.30 mg | 12.33% | 248% |
| Phosphorus, P | 245.65 mg | 35.09% | 706% |
| Potassium, K | 292.40 mg | 6.22% | 125% |
| Sodium, Na | 89.25 mg | 5.95% | 120% |
| Zinc, Zn | 0.54 mg | 4.91% | 99% |
| Manganese, Mn | 0.02 mg | 0.87% | 17% |
| Selenium, Se | 49.47 mcg | 89.95% | 1809% |
| Vitamin A, IU | 36.55 IU | 1.22% | 25% |
| Vitamin E (alpha-tocopherol) | 0.56 mg | 3.73% | 75% |
| Vitamin D (D2 + D3) | 2.55 mcg | 51% | 1026% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.07 mg | 5.83% | 117% |
| Riboflavin | 0.10 mg | 7.69% | 155% |
| Niacin | 1.85 mg | 11.56% | 233% |
| Pantothenic acid | 0.49 mg | 9.8% | 197% |
| Vitamin B-6 | 0.20 mg | 15.38% | 309% |
| Folate, total | 7.65 mcg | 1.91% | 38% |
| Vitamin B-12 | 2.13 mcg | 88.75% | 1785% |
| Choline, total | 70.81 mg | 12.87% | 259% |
| Vitamin K (phylloquinone) | 0.09 mcg | 0.08% | 2% |
| Omega 6 | 0.01 g | 0.06% | 1% |
| Omega 3 | 0.01 g | 0.45% | 9% |
| Ash | 1.28 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 62.19 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 416.50 kJ | ||
| Sugars, total | 0.00 g | ||
| Copper, Cu | 0.02 mg | ||
| Retinol | 11.05 mcg | ||
| Vitamin A, RAE | 11.05 mcg_RAE | ||
| Carotene, beta | 0.00 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 102.85 IU | ||
| Vitamin D3 (cholecalciferol) | 2.55 mcg | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 0.00 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 7.65 mcg | ||
| Folate, DFE | 7.65 mcg_DFE | ||
| Tryptophan | 0.23 g | ||
| Threonine | 0.90 g | ||
| Isoleucine | 0.95 g | ||
| Leucine | 1.67 g | ||
| Lysine | 1.89 g | ||
| Methionine | 0.61 g | ||
| Cystine | 0.22 g | ||
| Phenylalanine | 0.80 g | ||
| Tyrosine | 0.69 g | ||
| Valine | 1.06 g | ||
| Arginine | 1.23 g | ||
| Histidine | 0.60 g | ||
| Alanine | 1.24 g | ||
| Aspartic acid | 2.10 g | ||
| Glutamic acid | 3.07 g | ||
| Glycine | 0.99 g | ||
| Proline | 0.73 g | ||
| Serine | 0.84 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 57.80 mg | ||
| Fatty acids, total saturated | 0.31 g | ||
| Fatty acids, total monounsaturated | 0.23 g | ||
| Fatty acids, total polyunsaturated | 0.55 g | ||