Fish Flatfish (flounder and Sole Species) Dry Heat (Cooked)
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Fish, flatfish (flounder and sole species), cooked, dry heat
Finfish and Shellfish Products
Calorie Distribution
- Protein74%15.2 g
- Fat26%2.4 g
- Carbs0%0 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 81.1 | G |
| Energy | 86.0 | KCAL |
| Protein | 15.2 | G |
| Total lipid (fat) | 2.4 | G |
| Carbohydrate, by difference | 0 | G |
| Fiber, total dietary | 0 | G |
| Total Sugars | 0 | G |
| Cholesterol | 56.0 | MG |
| Vitamin C, total ascorbic acid | 0 | MG |
| Thiamin | 0.03 | MG |
| Riboflavin | 0.03 | MG |
| Niacin | 1.3 | MG |
| Vitamin B-6 | 0.12 | MG |
| Folate, total | 6.0 | UG |
| Vitamin B-12 | 1.3 | UG |
| Vitamin A, RAE | 12.0 | UG |
| Vitamin E (alpha-tocopherol) | 0.77 | MG |
| Vitamin D (D2 + D3) | 3.5 | UG |
| Vitamin K (phylloquinone) | 0.10 | UG |
| Calcium, Ca | 25.0 | MG |
| Iron, Fe | 0.23 | MG |
| Magnesium, Mg | 22.0 | MG |
| Phosphorus, P | 309 | MG |
| Potassium, K | 197 | MG |
| Sodium, Na | 363 | MG |
| Zinc, Zn | 0.39 | MG |
| Copper, Cu | 0.02 | MG |
| Manganese, Mn | 0.02 | MG |
| Selenium, Se | 32.6 | UG |
| Energy | 362 | kJ |
| Ash | 1.5 | G |
| Sucrose | 0 | G |
| Glucose | 0 | G |
| Fructose | 0 | G |
| Lactose | 0 | G |
| Maltose | 0 | G |
| Galactose | 0 | G |
| Starch | 0 | G |
| Pantothenic acid | 0.23 | MG |
| Folic acid | 0 | UG |
| Folate, food | 6.0 | UG |
| Folate, DFE | 6.0 | UG |
| Choline, total | 79.9 | MG |
| Vitamin B-12, added | 0 | UG |
| Retinol | 12.0 | UG |
| Carotene, beta | 0 | UG |
| Carotene, alpha | 0 | UG |
| Cryptoxanthin, beta | 0 | UG |
| Vitamin A, IU | 37.0 | IU |
| Lycopene | 0 | UG |
| Lutein + zeaxanthin | 0 | UG |
| Vitamin E, added | 0 | MG |
| Tocopherol, beta | 0.02 | MG |
| Tocopherol, gamma | 0.01 | MG |
| Tocopherol, delta | 0.32 | MG |
| Tocotrienol, alpha | 0 | MG |
| Tocotrienol, beta | 0 | MG |
| Tocotrienol, gamma | 0 | MG |
| Tocotrienol, delta | 0 | MG |
| Vitamin D (D2 + D3), International Units | 139 | IU |
| Vitamin D3 (cholecalciferol) | 3.5 | UG |
| Vitamin K (Dihydrophylloquinone) | 0 | UG |
| Vitamin K (Menaquinone-4) | 0.30 | UG |
| Fatty acids, total saturated | 0.54 | G |
| SFA 4:0 | 0 | G |
| SFA 6:0 | 0 | G |
| SFA 8:0 | 0 | G |
| SFA 10:0 | 0.004 | G |
| SFA 12:0 | 0.008 | G |
| SFA 14:0 | 0.11 | G |
| SFA 15:0 | 0.008 | G |
| SFA 16:0 | 0.35 | G |
| SFA 17:0 | 0.004 | G |
| SFA 18:0 | 0.07 | G |
| SFA 20:0 | 0.001 | G |
| SFA 22:0 | 0 | G |
| SFA 24:0 | 0.001 | G |
| Fatty acids, total monounsaturated | 0.66 | G |
| MUFA 14:1 | 0 | G |
| MUFA 15:1 | 0 | G |
| MUFA 16:1 | 0.11 | G |
| MUFA 17:1 | 0.03 | G |
| MUFA 18:1 | 0.44 | G |
| MUFA 20:1 | 0.07 | G |
| MUFA 22:1 | 0.001 | G |
| MUFA 24:1 c | 0 | G |
| Fatty acids, total polyunsaturated | 0.46 | G |
| PUFA 18:2 | 0.06 | G |
| PUFA 18:3 | 0.02 | G |
| PUFA 18:4 | 0.01 | G |
| PUFA 20:2 n-6 c,c | 0.006 | G |
| PUFA 20:3 | 0.009 | G |
| PUFA 20:4 | 0.02 | G |
| PUFA 20:5 n-3 (EPA) | 0.17 | G |
| PUFA 22:4 | 0.002 | G |
| PUFA 22:5 n-3 (DPA) | 0.03 | G |
| PUFA 22:6 n-3 (DHA) | 0.13 | G |
| Fatty acids, total trans | 0.01 | G |
| Tryptophan | 0.20 | G |
| Threonine | 0.72 | G |
| Isoleucine | 0.75 | G |
| Leucine | 1.3 | G |
| Lysine | 1.6 | G |
| Methionine | 0.56 | G |
| Cystine | 0.18 | G |
| Phenylalanine | 0.62 | G |
| Tyrosine | 0.59 | G |
| Valine | 0.80 | G |
| Arginine | 1.1 | G |
| Histidine | 0.37 | G |
| Alanine | 0.95 | G |
| Aspartic acid | 1.7 | G |
| Glutamic acid | 2.6 | G |
| Glycine | 0.79 | G |
| Proline | 0.60 | G |
| Serine | 0.71 | G |
| Alcohol, ethyl | 0 | G |
| Caffeine | 0 | MG |
| Theobromine | 0 | MG |
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Nutrient Highlights
- Fish Flatfish (flounder and Sole Species) Dry Heat (Cooked) is a excellent source of Protein (30% DV) — see top foods ranked by Protein
- Fish Flatfish (flounder and Sole Species) Dry Heat (Cooked) is a good source of Vitamin D (18% DV) — see top foods ranked by Vitamin D
- Fish Flatfish (flounder and Sole Species) Dry Heat (Cooked) is a good source of Sodium (16% DV) — see top foods ranked by Sodium
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Nutrition Facts
Serving Size 100g
* The % Daily Value 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.
Data Source
Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 174197.
View on USDA FoodData Central →