Nutritional Information for Fish, flatfish (flounder and sole species), raw
1.000 oz, boneless , 1.000 fillet , 3.000 oz
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 oz, boneless 28.4 grams |
Max calories at 77 servings. |
| Protein | 5.35 g |
9.55% |
739% |
| Total lipid (fat) | 0.34 g |
1.13% |
88% |
| Carbohydrate, by difference | 0.00 g |
0% |
0% |
| Energy (Calories) | 25.84 kcal |
1.29% |
100% |
| Fiber, total dietary | 0.00 g |
0% |
0% |
| Calcium, Ca | 5.11 mg |
0.51% |
40% |
| Iron, Fe | 0.10 mg |
1.25% |
97% |
| Magnesium, Mg | 8.80 mg |
2.2% |
170% |
| Phosphorus, P | 52.26 mg |
7.47% |
578% |
| Potassium, K | 102.52 mg |
2.18% |
169% |
| Sodium, Na | 23.00 mg |
1.53% |
119% |
| Zinc, Zn | 0.13 mg |
1.18% |
91% |
| Manganese, Mn | 0.00 mg |
0% |
0% |
| Selenium, Se | 9.29 mcg |
16.89% |
1307% |
| Vitamin A, IU | 9.37 IU |
0.31% |
24% |
| Vitamin E (alpha-tocopherol) | 0.14 mg |
0.93% |
72% |
| Vitamin D (D2 + D3) | 0.68 mcg |
13.6% |
1053% |
| Vitamin C, total ascorbic acid | 0.48 mg |
0.53% |
41% |
| Thiamin | 0.03 mg |
2.5% |
193% |
| Riboflavin | 0.02 mg |
1.54% |
119% |
| Niacin | 0.82 mg |
5.13% |
397% |
| Pantothenic acid | 0.14 mg |
2.8% |
217% |
| Vitamin B-6 | 0.06 mg |
4.62% |
357% |
| Folate, total | 2.27 mcg |
0.57% |
44% |
| Vitamin B-12 | 0.43 mcg |
17.92% |
1387% |
| Choline, total | 18.46 mg |
3.36% |
260% |
| Vitamin K (phylloquinone) | 0.03 mcg |
0.03% |
2% |
| Omega 6 | 0.00 g |
0% |
0% |
| Omega 3 | 0.00 g |
0% |
0% |
| Ash | 0.34 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 22.45 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 108.20 kJ |
|
|
| Sugars, total | 0.00 g |
|
|
| Copper, Cu | 0.01 mg |
|
|
| Retinol | 2.84 mcg |
|
|
| Vitamin A, RAE | 2.84 mcg_RAE |
|
|
| Carotene, beta | 0.00 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 26.70 IU |
|
|
| Vitamin D3 (cholecalciferol) | 0.68 mcg |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 0.00 mcg |
|
|
| Tocopherol, beta | 0.00 mg |
|
|
| Tocopherol, gamma | 0.00 mg |
|
|
| Tocopherol, delta | 0.00 mg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 2.27 mcg |
|
|
| Folate, DFE | 2.27 mcg_DFE |
|
|
| Tryptophan | 0.06 g |
|
|
| Threonine | 0.23 g |
|
|
| Isoleucine | 0.25 g |
|
|
| Leucine | 0.44 g |
|
|
| Lysine | 0.49 g |
|
|
| Methionine | 0.16 g |
|
|
| Cystine | 0.06 g |
|
|
| Phenylalanine | 0.21 g |
|
|
| Tyrosine | 0.18 g |
|
|
| Valine | 0.28 g |
|
|
| Arginine | 0.32 g |
|
|
| Histidine | 0.16 g |
|
|
| Alanine | 0.32 g |
|
|
| Aspartic acid | 0.55 g |
|
|
| Glutamic acid | 0.80 g |
|
|
| Glycine | 0.26 g |
|
|
| Proline | 0.19 g |
|
|
| Serine | 0.22 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 13.63 mg |
|
|
| Fatty acids, total saturated | 0.08 g |
|
|
| Fatty acids, total monounsaturated | 0.07 g |
|
|
| Fatty acids, total polyunsaturated | 0.09 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 fillet 163.0 grams |
Max calories at 13 servings. |
| Protein | 30.71 g |
54.84% |
739% |
| Total lipid (fat) | 1.94 g |
6.47% |
87% |
| Carbohydrate, by difference | 0.00 g |
0% |
0% |
| Energy (Calories) | 148.33 kcal |
7.42% |
100% |
| Fiber, total dietary | 0.00 g |
0% |
0% |
| Calcium, Ca | 29.34 mg |
2.93% |
40% |
| Iron, Fe | 0.59 mg |
7.38% |
99% |
| Magnesium, Mg | 50.53 mg |
12.63% |
170% |
| Phosphorus, P | 299.92 mg |
42.85% |
578% |
| Potassium, K | 588.43 mg |
12.52% |
169% |
| Sodium, Na | 132.03 mg |
8.8% |
119% |
| Zinc, Zn | 0.73 mg |
6.64% |
89% |
| Manganese, Mn | 0.03 mg |
1.3% |
18% |
| Selenium, Se | 53.30 mcg |
96.91% |
1307% |
| Vitamin A, IU | 53.79 IU |
1.79% |
24% |
| Vitamin E (alpha-tocopherol) | 0.83 mg |
5.53% |
75% |
| Vitamin D (D2 + D3) | 3.91 mcg |
78.2% |
1054% |
| Vitamin C, total ascorbic acid | 2.77 mg |
3.08% |
41% |
| Thiamin | 0.15 mg |
12.5% |
169% |
| Riboflavin | 0.12 mg |
9.23% |
124% |
| Niacin | 4.73 mg |
29.56% |
399% |
| Pantothenic acid | 0.82 mg |
16.4% |
221% |
| Vitamin B-6 | 0.34 mg |
26.15% |
353% |
| Folate, total | 13.04 mcg |
3.26% |
44% |
| Vitamin B-12 | 2.48 mcg |
103.33% |
1393% |
| Choline, total | 105.95 mg |
19.26% |
260% |
| Vitamin K (phylloquinone) | 0.16 mcg |
0.13% |
2% |
| Omega 6 | 0.01 g |
0.06% |
1% |
| Omega 3 | 0.01 g |
0.45% |
6% |
| Ash | 1.96 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 128.87 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 621.03 kJ |
|
|
| Sugars, total | 0.00 g |
|
|
| Copper, Cu | 0.05 mg |
|
|
| Retinol | 16.30 mcg |
|
|
| Vitamin A, RAE | 16.30 mcg_RAE |
|
|
| Carotene, beta | 0.00 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 153.22 IU |
|
|
| Vitamin D3 (cholecalciferol) | 3.91 mcg |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 0.00 mcg |
|
|
| Tocopherol, beta | 0.00 mg |
|
|
| Tocopherol, gamma | 0.00 mg |
|
|
| Tocopherol, delta | 0.00 mg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 13.04 mcg |
|
|
| Folate, DFE | 13.04 mcg_DFE |
|
|
| Tryptophan | 0.34 g |
|
|
| Threonine | 1.35 g |
|
|
| Isoleucine | 1.41 g |
|
|
| Leucine | 2.50 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 | 3.15 g |
|
|
| Glutamic acid | 4.59 g |
|
|
| Glycine | 1.48 g |
|
|
| Proline | 1.09 g |
|
|
| Serine | 1.25 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 78.24 mg |
|
|
| Fatty acids, total saturated | 0.46 g |
|
|
| Fatty acids, total monounsaturated | 0.38 g |
|
|
| Fatty acids, total polyunsaturated | 0.54 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 3.000 oz 85.0 grams |
Max calories at 25 servings. |
| Protein | 16.01 g |
28.59% |
739% |
| Total lipid (fat) | 1.01 g |
3.37% |
87% |
| Carbohydrate, by difference | 0.00 g |
0% |
0% |
| Energy (Calories) | 77.35 kcal |
3.87% |
100% |
| Fiber, total dietary | 0.00 g |
0% |
0% |
| Calcium, Ca | 15.30 mg |
1.53% |
40% |
| Iron, Fe | 0.31 mg |
3.88% |
100% |
| Magnesium, Mg | 26.35 mg |
6.59% |
170% |
| Phosphorus, P | 156.40 mg |
22.34% |
578% |
| Potassium, K | 306.85 mg |
6.53% |
169% |
| Sodium, Na | 68.85 mg |
4.59% |
119% |
| Zinc, Zn | 0.38 mg |
3.45% |
89% |
| Manganese, Mn | 0.01 mg |
0.43% |
11% |
| Selenium, Se | 27.80 mcg |
50.55% |
1307% |
| Vitamin A, IU | 28.05 IU |
0.94% |
24% |
| Vitamin E (alpha-tocopherol) | 0.43 mg |
2.87% |
74% |
| Vitamin D (D2 + D3) | 2.04 mcg |
40.8% |
1055% |
| Vitamin C, total ascorbic acid | 1.45 mg |
1.61% |
42% |
| Thiamin | 0.08 mg |
6.67% |
172% |
| Riboflavin | 0.06 mg |
4.62% |
119% |
| Niacin | 2.46 mg |
15.38% |
398% |
| Pantothenic acid | 0.43 mg |
8.6% |
222% |
| Vitamin B-6 | 0.18 mg |
13.85% |
358% |
| Folate, total | 6.80 mcg |
1.7% |
44% |
| Vitamin B-12 | 1.29 mcg |
53.75% |
1390% |
| Choline, total | 55.25 mg |
10.05% |
260% |
| Vitamin K (phylloquinone) | 0.09 mcg |
0.08% |
2% |
| Omega 6 | 0.01 g |
0.06% |
2% |
| Omega 3 | 0.01 g |
0.45% |
12% |
| Ash | 1.02 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 67.20 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 323.85 kJ |
|
|
| Sugars, total | 0.00 g |
|
|
| Copper, Cu | 0.03 mg |
|
|
| Retinol | 8.50 mcg |
|
|
| Vitamin A, RAE | 8.50 mcg_RAE |
|
|
| Carotene, beta | 0.00 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 79.90 IU |
|
|
| Vitamin D3 (cholecalciferol) | 2.04 mcg |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 0.00 mcg |
|
|
| Tocopherol, beta | 0.00 mg |
|
|
| Tocopherol, gamma | 0.00 mg |
|
|
| Tocopherol, delta | 0.00 mg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 6.80 mcg |
|
|
| Folate, DFE | 6.80 mcg_DFE |
|
|
| Tryptophan | 0.18 g |
|
|
| Threonine | 0.70 g |
|
|
| Isoleucine | 0.74 g |
|
|
| Leucine | 1.30 g |
|
|
| Lysine | 1.47 g |
|
|
| Methionine | 0.47 g |
|
|
| Cystine | 0.17 g |
|
|
| Phenylalanine | 0.63 g |
|
|
| Tyrosine | 0.54 g |
|
|
| Valine | 0.83 g |
|
|
| Arginine | 0.96 g |
|
|
| Histidine | 0.47 g |
|
|
| Alanine | 0.97 g |
|
|
| Aspartic acid | 1.64 g |
|
|
| Glutamic acid | 2.39 g |
|
|
| Glycine | 0.77 g |
|
|
| Proline | 0.57 g |
|
|
| Serine | 0.65 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 40.80 mg |
|
|
| Fatty acids, total saturated | 0.24 g |
|
|
| Fatty acids, total monounsaturated | 0.20 g |
|
|
| Fatty acids, total polyunsaturated | 0.28 g |
|
|