United States — USDA FoodData Central
Fish, flatfish (flounder and sole species), cooked, dry heat
Per-100 g nutrient composition · Finfish and Shellfish Products.
A neutral nutrient reference — not veterinary or dietary advice.
Nutrients (119)
| Nutrient | Value | Unit |
|---|---|---|
| PUFA 22:6 n-3 (DHA) | 0.132 | G |
| SFA 22:0 | 0 | G |
| MUFA 14:1 | 0 | G |
| MUFA 16:1 | 0.111 | G |
| PUFA 20:5 n-3 (EPA) | 0.168 | G |
| PUFA 22:5 n-3 (DPA) | 0.034 | G |
| SFA 17:0 | 0.004 | G |
| SFA 24:0 | 0.001 | G |
| MUFA 24:1 c | 0 | G |
| MUFA 17:1 | 0.033 | G |
| MUFA 15:1 | 0 | G |
| PUFA 22:4 | 0.002 | G |
| Protein | 15.24 | G |
| Ash | 1.49 | G |
| Starch | 0 | G |
| Fructose | 0 | G |
| Lactose | 0 | G |
| Alcohol, ethyl | 0 | G |
| Energy | 362 | kJ |
| Galactose | 0 | G |
| Fiber, total dietary | 0 | G |
| Iron, Fe | 0.23 | MG |
| Magnesium, Mg | 22 | MG |
| Phosphorus, P | 309 | MG |
| Sodium, Na | 363 | MG |
| Copper, Cu | 0.023 | MG |
| Manganese, Mn | 0.017 | MG |
| Vitamin A, IU | 37 | IU |
| Retinol | 12 | UG |
| Vitamin A, RAE | 12 | UG |
| Carotene, beta | 0 | UG |
| Carotene, alpha | 0 | UG |
| Vitamin D3 (cholecalciferol) | 3.5 | UG |
| Vitamin D (D2 + D3) | 3.5 | UG |
| Cryptoxanthin, beta | 0 | UG |
| Lycopene | 0 | UG |
| Tocopherol, delta | 0.32 | MG |
| Tocotrienol, gamma | 0 | MG |
| Tocotrienol, delta | 0 | MG |
| Vitamin C, total ascorbic acid | 0 | MG |
| Thiamin | 0.026 | MG |
| Riboflavin | 0.025 | MG |
| Folate, total | 6 | UG |
| Vitamin B-12 | 1.31 | UG |
| Vitamin K (Dihydrophylloquinone) | 0 | UG |
| Vitamin K (phylloquinone) | 0.1 | UG |
| Folate, food | 6 | UG |
| Tryptophan | 0.197 | G |
| Threonine | 0.719 | G |
| Methionine | 0.56 | G |
| Phenylalanine | 0.624 | G |
| Tyrosine | 0.588 | G |
| Alanine | 0.948 | G |
| Glutamic acid | 2.614 | G |
| Glycine | 0.786 | G |
| Proline | 0.599 | G |
| Vitamin B-12, added | 0 | UG |
| Cholesterol | 56 | MG |
| Fatty acids, total trans | 0.014 | G |
| Fatty acids, total saturated | 0.542 | G |
| SFA 8:0 | 0 | G |
| SFA 12:0 | 0.008 | G |
| SFA 14:0 | 0.106 | G |
| Total lipid (fat) | 2.37 | G |
| Carbohydrate, by difference | 0 | G |
| Energy | 86 | KCAL |
| Sucrose | 0 | G |
| Glucose | 0 | G |
| Maltose | 0 | G |
| Water | 81.11 | G |
| Caffeine | 0 | MG |
| Theobromine | 0 | MG |
| Sugars, Total | 0 | G |
| Calcium, Ca | 25 | MG |
| Potassium, K | 197 | MG |
| Zinc, Zn | 0.39 | MG |
| Selenium, Se | 32.6 | UG |
| Vitamin E (alpha-tocopherol) | 0.77 | MG |
| Vitamin D (D2 + D3), International Units | 139 | IU |
| Lutein + zeaxanthin | 0 | UG |
| Tocopherol, beta | 0.02 | MG |
| Tocopherol, gamma | 0.01 | MG |
| Tocotrienol, alpha | 0 | MG |
| Tocotrienol, beta | 0 | MG |
| Niacin | 1.278 | MG |
| Pantothenic acid | 0.227 | MG |
| Vitamin B-6 | 0.115 | MG |
| Choline, total | 79.9 | MG |
| Vitamin K (Menaquinone-4) | 0.3 | UG |
| Folic acid | 0 | UG |
| Folate, DFE | 6 | UG |
| Isoleucine | 0.754 | G |
| Leucine | 1.335 | G |
| Lysine | 1.561 | G |
| Cystine | 0.183 | G |
| Valine | 0.8 | G |
| Arginine | 1.099 | G |
| Histidine | 0.374 | G |
| Aspartic acid | 1.698 | G |
| Serine | 0.712 | G |
| Vitamin E, added | 0 | MG |
| SFA 4:0 | 0 | G |
| SFA 6:0 | 0 | G |
| SFA 10:0 | 0.004 | G |
| SFA 16:0 | 0.346 | G |
| SFA 18:0 | 0.065 | G |
| SFA 20:0 | 0.001 | G |
| MUFA 18:1 | 0.439 | G |
| PUFA 18:2 | 0.055 | G |
| PUFA 18:3 | 0.021 | G |
| PUFA 20:4 | 0.018 | G |
| PUFA 18:4 | 0.015 | G |
| MUFA 20:1 | 0.073 | G |
| MUFA 22:1 | 0.001 | G |
| Fatty acids, total monounsaturated | 0.657 | G |
| Fatty acids, total polyunsaturated | 0.459 | G |
| SFA 15:0 | 0.008 | G |
| PUFA 20:2 n-6 c,c | 0.006 | G |
| PUFA 20:3 | 0.009 | G |
Source
USDA FoodData Central — Foundation Foods / SR Legacy (CC0, public domain). Food code 174197. Original source.
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