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Flat Fish (Flounder Or Sole)
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Nutrition Facts
Serving Size
Whole Recipe (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 "--" is set to equal 0. Totals may be higher than shown.
Settings
  • Blood Sugar Index 0 Good
  • This recipe is low in carbohydrates and sugar relative to the fiber, protein, and fat. It is a good choice for maintaining healthy blood sugar levels.
Weight Loss
Muscle Gain
Nutrient Density
  • PRAL score 17.58
  • Inflammation Index 13
  • Amino Acid Score 80%
  • Potassium/Sodium 0.54
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 components for Flat Fish (Flounder Or Sole). This food consists of 82.1% water, 15.5% protein, 0% carbs, 2.4% fat, and 0% alcohol.

Detailed Nutrition Facts
155 nutrients
Macronutrients
-- = missing data %DV
Weight127g
Calories (kcal) 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 6.06
Omega 6 to Omega 3 Ratio 0.17
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)