Nutrition Facts Search Tool

Get detailed nutrition data for over 600,000 foods.
instructions
Done
      Settings
      Flat Fish (Flounder Or Sole)
      ×
      Compare Add to Recipe

      Flat Fish (Flounder Or Sole)

      Fish Flatfish (Flounder And Sole Species) Cooked Dry Heat
      Serving Size:
      ×
      Save Food Share
      Change Share Save
      Nutrition Facts
      Serving Size
      1 fillet (127g)
      Calories109
      % Daily Value *
      Total Fat 3g4%
      Saturated Fat 0.69g3%
      Trans Fat 0.02g
      Cholesterol 71.1mg24%
      Sodium 461mg19%
      Total Carbohydrate 0g0%
      Dietary Fiber 0g0%
      Total Sugars 0g0%
      Includes --g Added Sugars--%
      Protein 19.4g39%
      Vitamin C 0mg0%
      Vitamin D 4.4mcg22%
      Iron 0.29mg2%
      Calcium 31.8mg2%
      Potassium 250.2mg5%
      Phosphorus 392.4mg31%
      *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
      -- = missing data
      Quick Stats
      • Calories 109 5% DV
      • Protein 19g 39% DV
      • Carbs 0g 0% DV
      • Fat 3g 4% DV
      • Fiber 0g 0% DV
      • Sugar 0g 0% DV
      Where do the calories come from?

      A donut chart showing which nutrients contribute to the caloric total. There are 109 calories in Flat Fish (Flounder Or Sole) coming from 74% protein, 0% carbs, 26% fat, and 0% alcohol.

      What is this food made of?

      A pie chart showing the macro nutrient componenets for Flat Fish (Flounder Or Sole). This food consists of 82.16% water, 15.44% protein, 0% carbs, 2.4% fat, and 0% alcohol.

      Detailed Nutrition Facts
      155 nutrients
      Macronutrients
      -- = missing data %DV
      Weight127g
      Calories 109 5%
      Fat 3g 4%
      Protein 19.4g 39%
      Carbohydrate 0g 0%
      Sugars 0g 0%
      Fiber 0g 0%
      Cholesterol 71.1mg 24%
      Saturated Fats 0.69g 3%
      Net-Carbs 0g
      Trans Fatty Acids 0.02g
      Minerals
      -- = missing data %DV
      Weight127g
      Calcium 31.8mg 2%
      Iron, Fe 0.29mg 2%
      Potassium, K 250.2mg 5%
      Magnesium 27.9mg 7%
      Phosphorus, P 392.4mg 31%
      Sodium 461mg 19%
      Zinc, Zn 0.5mg 5%
      Copper, Cu 0.03mg 3%
      Manganese 0.02mg 1%
      Selenium, Se 41.4mcg 75%
      Fluoride, F --mcg --%
      Molybdenum --mcg
      Iodine, I --mcg
      Chlorine --mg
      Chromium --mcg
      Vitamins
      -- = missing data %DV
      Weight127g
      Vitamin A, RAE 15.2mcg 2%
      Vitamin C 0mg 0%
      Thiamin (B1) 0.03mg 3%
      Riboflavin (B2) 0.03mg 2%
      Niacin (B3) 1.6mg 10%
      Vitamin B5 (PA) 0.29mg 6%
      Vitamin B6 0.15mg 9%
      Biotin --mcg
      Folate (B9) 7.6mcg 2%
      Folic acid 0mcg 0%
      Food Folate 7.6mcg 2%
      Folate DFE 7.6mcg 2%
      Choline 101.5mg 18%
      Vitamin B12 1.7mcg 69%
      Retinol 15.2mcg
      Carotene, beta 0mcg 0%
      Carotene, alpha 0mcg 0%
      Cryptoxanthin, beta 0mcg 0%
      Vitamin A, IU 47IU
      Lycopene 0mcg
      Lut + Zeaxanthin 0mcg
      Vitamin E 0.98mg 7%
      Vitamin D 4.4mcg 22%
      Vitamin D2 --mcg
      Vitamin D3 4.4mcg
      Vitamin D (IU) 176.5IU 22%
      Vitamin K 0.13mcg 0%
      Vitamin K1 0mcg
      Menaquinone-4 (K2) 0.38mcg
      Other
      -- = missing data
      Weight127g
      Water 103g
      Ash 2g
      Alcohol 0g
      Caffeine 0mg
      Theobromine 0mg
      PRAL score 17.58
      Carbs & Sugars
      -- = missing data %DV
      Weight127g
      Soluble Fiber --g
      Insoluble Fiber --g
      Added Sugar --g --%
      Sucrose 0g
      Glucose (Dextrose) 0g
      Fructose 0g
      Lactose 0g
      Maltose 0g
      Galactose 0g
      Starch 0g
      Carbohydrate, other --g
      Total sugar alcohols --g
      Fats
      -- = missing data %AI
      Weight127g
      Total Monounsaturated 0.834g
      Total Polyunsaturated 0.583g
      Omega 3s 0.424g 27%
      Omega 6s 0.07g 0%
      Omega 3 to Omega 6 Ratio 6.07
      Omega 6 to Omega 3 Ratio 0.16
      Omega 3 Fats
      alpha-Linolenic Acid (ALA) --g --%
      Eicosapentaenoic Acid (EPA) 0.213g
      Docosapentaenoic Acid (DPA) 0.043g
      Docosahexaenoic Acid (DHA) 0.168g
      n-3-Eicosatrienoic Acid (20:3) --g
      Omega-6 Fats
      Linoleic Acid (18:2 n-6 cis cis) --g
      gamma-Linolenic Acid (GLA) --g
      cis-cis-n6-Eicosadienoic Acid 0.008g
      Dihomo-gamma-linolenic acid (DGLA) --g
      Arachidonic acid (AA) --g
      Saturated Fats
      Butyric (4:0) 0g
      Caproic (6:0) 0g
      Caprylic Acid (8:0) 0g
      Capric Acid (10:0) 0.005g
      Lauric Acid (12:0) 0.01g
      Tridecanoic Acid (13:0) --g
      Myristic Acid (14:0) 0.135g
      Pentadecanoic Acid (15:0) 0.01g
      Palmitic Acid (16:0) 0.439g
      Margaric Acid (17:0) 0.005g
      Stearic Acid (18:0) 0.083g
      Arachidic Acid (20:0) 0.001g
      Behenic Acid (22:0) 0g
      Lignoceric Acid (24:0) 0.001g
      Monounsaturated Fats
      Myristoleic Acid (14:1) 0g
      Pentadecenoic Acid (15:1) 0g
      Palmitoleic Acid (16:1) 0.141g
      cis-Palmitoleic Acid (16:1 cis) --g
      Heptadecenoic Acid (17:1) 0.042g
      Oleic Acid (18:1) 0.558g
      cis-Oleic Acid (18:1 cis) --g
      cis-Vaccenic acid --g
      Gadoleic Acid (20:1) 0.093g
      Docosenoic Acid (22:1) 0.001g
      cis-Docosenoic Acid (22:1 cis) --g
      cis-Tetracosenoic Acid (24:1 cis) 0g
      Polyunsaturated Fats
      Octadecadienoic Acid (18:2) 0.07g
      Conjugated Linoleic Acid (CLAs) --g
      i-Octadecadienoic Acid (18:2 mixed isomers) --g
      undifferentiated-Octadecatrienoic 0.027g
      Octadecatrienoic Acid (mixed isomers) --g
      Parinaric Acid (18:4) 0.019g
      Eicosatrienoic Acid (20:3) 0.011g
      Eicosatetraenoic Acid 20:4 0.023g
      Heneicosapentaenoic Acid 21:5 --g
      22:4 0.003g
      Trans Fats
      Trans-Polyenoic Fats --g
      Trans-Monoenoic Fats --g
      trans-Palmitoleic Acid (16:1 trans) --g
      trans-Oleic Acid (18:1 trans) --g
      trans-Docosenoic Acid (22:1 trans) --g
      trans-Octadecadienoic Acid (18:2 trans) --g
      trans-trans-Octadecadienoic Acid (18:2 trans trans) --g
      Phytosterols (Plant Sterols)
      Total Phytosterols --g
      Stigmasterol --g
      Campesterol --g
      Beta-sitosterol --g
      Amino Acids
      -- = missing data %RDI
      Weight127g
      Essential Amino Acids
      Histidine 475mg 68%
      Isoleucine 958mg 68%
      Leucine 1695mg 62%
      Lysine 1982mg 94%
      Methionine 711mg 98%
      Phenylalanine 792mg 91%
      Threonine 913mg 87%
      Tryptophan 250mg 89%
      Valine 1016mg 56%
      Conditionally Essential Amino Acids
      Arginine 1396mg
      Cystine 232mg 81%
      Glycine 998mg
      Proline 761mg
      Tyrosine 747mg 85%
      Non-Essential Amino Acids
      Alanine 1204mg
      Aspartic acid 2156mg
      Betaine --mg
      Glutamic acid 3320mg
      Hydroxyproline --mg
      Serine 904mg
      Data Source
      Flat Fish (Flounder Or Sole)
      USDA Food Data Central Standard Release (Common)