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      Flat Fish (Flounder Or Sole)
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      Flat Fish (Flounder Or Sole)

      Fish Flatfish (Flounder And Sole Species) Cooked Dry Heat
      Serving Size:
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      Nutrition Facts
      Serving Size
      100 grams (100g)
      Calories86
      % Daily Value *
      Total Fat 2.4g3%
      Saturated Fat 0.54g3%
      Trans Fat 0.01g
      Cholesterol 56mg19%
      Sodium 363mg15%
      Total Carbohydrate 0g0%
      Dietary Fiber 0g0%
      Total Sugars 0g0%
      Includes --g Added Sugars--%
      Protein 15.2g30%
      Vitamin C 0mg0%
      Vitamin D 3.5mcg18%
      Iron 0.23mg1%
      Calcium 25mg2%
      Potassium 197mg4%
      Phosphorus 309mg25%
      *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 86 4% DV
      • Protein 15g 30% DV
      • Carbs 0g 0% DV
      • Fat 2.4g 3% 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 86 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
      Weight100g
      Calories 86 4%
      Fat 2.4g 3%
      Protein 15.2g 30%
      Carbohydrate 0g 0%
      Sugars 0g 0%
      Fiber 0g 0%
      Cholesterol 56mg 19%
      Saturated Fats 0.54g 3%
      Net-Carbs 0g
      Trans Fatty Acids 0.01g
      Minerals
      -- = missing data %DV
      Weight100g
      Calcium 25mg 2%
      Iron, Fe 0.23mg 1%
      Potassium, K 197mg 4%
      Magnesium 22mg 5%
      Phosphorus, P 309mg 25%
      Sodium 363mg 15%
      Zinc, Zn 0.39mg 4%
      Copper, Cu 0.02mg 3%
      Manganese 0.02mg 1%
      Selenium, Se 32.6mcg 59%
      Fluoride, F --mcg --%
      Molybdenum --mcg
      Iodine, I --mcg
      Chlorine --mg
      Chromium --mcg
      Vitamins
      -- = missing data %DV
      Weight100g
      Vitamin A, RAE 12mcg 1%
      Vitamin C 0mg 0%
      Thiamin (B1) 0.03mg 2%
      Riboflavin (B2) 0.03mg 2%
      Niacin (B3) 1.3mg 8%
      Vitamin B5 (PA) 0.23mg 5%
      Vitamin B6 0.12mg 7%
      Biotin --mcg
      Folate (B9) 6mcg 2%
      Folic acid 0mcg 0%
      Food Folate 6mcg 2%
      Folate DFE 6mcg 2%
      Choline 79.9mg 15%
      Vitamin B12 1.3mcg 55%
      Retinol 12mcg
      Carotene, beta 0mcg 0%
      Carotene, alpha 0mcg 0%
      Cryptoxanthin, beta 0mcg 0%
      Vitamin A, IU 37IU
      Lycopene 0mcg
      Lut + Zeaxanthin 0mcg
      Vitamin E 0.77mg 5%
      Vitamin D 3.5mcg 18%
      Vitamin D2 --mcg
      Vitamin D3 3.5mcg
      Vitamin D (IU) 139IU 17%
      Vitamin K 0.1mcg 0%
      Vitamin K1 0mcg
      Menaquinone-4 (K2) 0.3mcg
      Other
      -- = missing data
      Weight100g
      Water 81.1g
      Ash 1g
      Alcohol 0g
      Caffeine 0mg
      Theobromine 0mg
      PRAL score 13.84
      Carbs & Sugars
      -- = missing data %DV
      Weight100g
      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
      Weight100g
      Total Monounsaturated 0.657g
      Total Polyunsaturated 0.459g
      Omega 3s 0.334g 21%
      Omega 6s 0.055g 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) 0.168g
      Docosapentaenoic Acid (DPA) 0.034g
      Docosahexaenoic Acid (DHA) 0.132g
      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 0.006g
      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) 0.004g
      Lauric Acid (12:0) 0.008g
      Tridecanoic Acid (13:0) --g
      Myristic Acid (14:0) 0.106g
      Pentadecanoic Acid (15:0) 0.008g
      Palmitic Acid (16:0) 0.346g
      Margaric Acid (17:0) 0.004g
      Stearic Acid (18:0) 0.065g
      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) 0.111g
      cis-Palmitoleic Acid (16:1 cis) --g
      Heptadecenoic Acid (17:1) 0.033g
      Oleic Acid (18:1) 0.439g
      cis-Oleic Acid (18:1 cis) --g
      cis-Vaccenic acid --g
      Gadoleic Acid (20:1) 0.073g
      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) 0.055g
      Conjugated Linoleic Acid (CLAs) --g
      i-Octadecadienoic Acid (18:2 mixed isomers) --g
      undifferentiated-Octadecatrienoic 0.021g
      Octadecatrienoic Acid (mixed isomers) --g
      Parinaric Acid (18:4) 0.015g
      Eicosatrienoic Acid (20:3) 0.009g
      Eicosatetraenoic Acid 20:4 0.018g
      Heneicosapentaenoic Acid 21:5 --g
      22:4 0.002g
      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
      Weight100g
      Essential Amino Acids
      Histidine 374mg 53%
      Isoleucine 754mg 54%
      Leucine 1335mg 49%
      Lysine 1561mg 74%
      Methionine 560mg 77%
      Phenylalanine 624mg 71%
      Threonine 719mg 68%
      Tryptophan 197mg 70%
      Valine 800mg 44%
      Conditionally Essential Amino Acids
      Arginine 1099mg
      Cystine 183mg 64%
      Glycine 786mg
      Proline 599mg
      Tyrosine 588mg 67%
      Non-Essential Amino Acids
      Alanine 948mg
      Aspartic acid 1698mg
      Betaine --mg
      Glutamic acid 2614mg
      Hydroxyproline --mg
      Serine 712mg
      Data Source
      Flat Fish (Flounder Or Sole)
      USDA Food Data Central Standard Release (Common)