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[N]extrient

Fish Flatfish (flounder and Sole Species) Dry Heat (Cooked)

SR Legacy·Comprehensive Reference Data

Fish, flatfish (flounder and sole species), cooked, dry heat

Finfish and Shellfish Products

A 100g serving covers 59% of the daily recommended Selenium, making Fish Flatfish (flounder and Sole Species) Dry Heat (Cooked) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (15.2g), fat (2.4g), and carbohydrates (0g) per 100g. At 86 calories per 100g, Fish Flatfish (flounder and Sole Species) Dry Heat (Cooked) offers moderate energy density suitable for balanced meals. At 363mg of sodium per 100g, Fish Flatfish (flounder and Sole Species) Dry Heat (Cooked) contributes a noticeable portion of daily sodium — worth tracking for those monitoring salt. Nutritionally broad, Fish Flatfish (flounder and Sole Species) Dry Heat (Cooked) delivers meaningful amounts of 8 different vitamins and minerals above 10% of daily value.

Calories86KCAL
Protein15.2G
Fat2.4G
Carbs0G
Fiber0G

Calorie Distribution

82kcal
  • Protein74%15.2 g
  • Fat26%2.4 g
  • Carbs0%0 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water81.1G
Energy86.0KCAL
Protein15.2G
Total lipid (fat)2.4G
Carbohydrate, by difference0G
Fiber, total dietary0G
Total Sugars0G
Cholesterol56.0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.03MG
Riboflavin0.03MG
Niacin1.3MG
Vitamin B-60.12MG
Folate, total6.0UG
Vitamin B-121.3UG
Vitamin A, RAE12.0UG
Vitamin E (alpha-tocopherol)0.77MG
Vitamin D (D2 + D3)3.5UG
Vitamin K (phylloquinone)0.10UG
Calcium, Ca25.0MG
Iron, Fe0.23MG
Magnesium, Mg22.0MG
Phosphorus, P309MG
Potassium, K197MG
Sodium, Na363MG
Zinc, Zn0.39MG
Copper, Cu0.02MG
Manganese, Mn0.02MG
Selenium, Se32.6UG
Energy362kJ
Ash1.5G
Sucrose0G
Glucose0G
Fructose0G
Lactose0G
Maltose0G
Galactose0G
Starch0G
Pantothenic acid0.23MG
Folic acid0UG
Folate, food6.0UG
Folate, DFE6.0UG
Choline, total79.9MG
Vitamin B-12, added0UG
Retinol12.0UG
Carotene, beta0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU37.0IU
Lycopene0UG
Lutein + zeaxanthin0UG
Vitamin E, added0MG
Tocopherol, beta0.02MG
Tocopherol, gamma0.01MG
Tocopherol, delta0.32MG
Tocotrienol, alpha0MG
Tocotrienol, beta0MG
Tocotrienol, gamma0MG
Tocotrienol, delta0MG
Vitamin D (D2 + D3), International Units139IU
Vitamin D3 (cholecalciferol)3.5UG
Vitamin K (Dihydrophylloquinone)0UG
Vitamin K (Menaquinone-4)0.30UG
Fatty acids, total saturated0.54G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00.004G
SFA 12:00.008G
SFA 14:00.11G
SFA 15:00.008G
SFA 16:00.35G
SFA 17:00.004G
SFA 18:00.07G
SFA 20:00.001G
SFA 22:00G
SFA 24:00.001G
Fatty acids, total monounsaturated0.66G
MUFA 14:10G
MUFA 15:10G
MUFA 16:10.11G
MUFA 17:10.03G
MUFA 18:10.44G
MUFA 20:10.07G
MUFA 22:10.001G
MUFA 24:1 c0G
Fatty acids, total polyunsaturated0.46G
PUFA 18:20.06G
PUFA 18:30.02G
PUFA 18:40.01G
PUFA 20:2 n-6 c,c0.006G
PUFA 20:30.009G
PUFA 20:40.02G
PUFA 20:5 n-3 (EPA)0.17G
PUFA 22:40.002G
PUFA 22:5 n-3 (DPA)0.03G
PUFA 22:6 n-3 (DHA)0.13G
Fatty acids, total trans0.01G
Tryptophan0.20G
Threonine0.72G
Isoleucine0.75G
Leucine1.3G
Lysine1.6G
Methionine0.56G
Cystine0.18G
Phenylalanine0.62G
Tyrosine0.59G
Valine0.80G
Arginine1.1G
Histidine0.37G
Alanine0.95G
Aspartic acid1.7G
Glutamic acid2.6G
Glycine0.79G
Proline0.60G
Serine0.71G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
oz (85g)7313g2g0g
fillet (127g)10919.4g3g0g

Scaled from Fish Flatfish (flounder and Sole Species) Dry Heat (Cooked)'s per-100g values using USDA portion data.

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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

Dietary Considerations

  • Fish Flatfish (flounder and Sole Species) Dry Heat (Cooked) fits well in high-protein, low-carb eating patterns with 15.2g protein and only 0.0g carbs per 100g. See the High-Protein, Low-Carb Guide.

  • Fish Flatfish (flounder and Sole Species) Dry Heat (Cooked) provides 33mcg of selenium per 100g, a mineral important for thyroid function. See the Thyroid Health Diet Guide.

Rankings Among 8,262 USDA Foods

  • Vitamin D: top 2% (#165 of 8,262)
  • Sodium: top 23% (#1,900 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Vitamin DTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories86
% Daily Value*
Total Fat 2.4G3%
Cholesterol 56.0MG19%
Sodium 363MG16%
Total Carbohydrate 0G0%
Dietary Fiber 0G0%
Total Sugars 0G
Protein 15.2G30%
Vitamin D 3.5UG18%
Calcium 25.0MG2%
Iron 0.23MG1%
Potassium 197MG4%

* 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 →