Australia — FSANZ AFCD
Flathead, fillet, raw
Per-100 g nutrient composition · Fish and seafood products and dishes.
A neutral nutrient reference — not veterinary or dietary advice.
Nutrients (163)
| Nutrient | Value | Unit |
|---|---|---|
| Energy with dietary fibre, equated | 395 | kJ |
| Energy, without dietary fibre, equated | 395 | kJ |
| Moisture (water) | 77.7 | g |
| Protein | 21.1 | g |
| Nitrogen | 3.37 | g |
| Fat, total | 1 | g |
| Ash | 1.1 | g |
| Total dietary fibre | 0 | g |
| Alcohol | 0 | g |
| Fructose | 0 | g |
| Glucose | 0 | g |
| Sucrose | 0 | g |
| Maltose | 0 | g |
| Lactose | 0 | g |
| Total sugars | 0 | g |
| Added sugars | 0 | g |
| Free sugars | 0 | g |
| Starch | 0 | g |
| Available carbohydrate, without sugar alcohols | 0 | g |
| Available carbohydrate, with sugar alcohols | 0 | g |
| Calcium (Ca) | 63 | mg |
| Chloride (Cl) | 120 | mg |
| Copper (Cu) | 0 | mg |
| Fluoride (F) | 650 | ug |
| Iodine (I) | 0 | ug |
| Iron (Fe) | 0.2 | mg |
| Magnesium (Mg) | 29 | mg |
| Manganese (Mn) | 0 | mg |
| Phosphorus (P) | 280 | mg |
| Potassium (K) | 402 | mg |
| Selenium (Se) | 42 | ug |
| Sodium (Na) | 97 | mg |
| Zinc (Zn) | 0.6 | mg |
| Retinol (preformed vitamin A) | 0 | ug |
| Alpha-carotene | 0 | ug |
| Beta-carotene | 0 | ug |
| Cryptoxanthin | 0 | ug |
| Beta-carotene equivalents (provitamin A) | 0 | ug |
| Vitamin A retinol equivalents | 0 | ug |
| Thiamin (B1) | 0 | mg |
| Riboflavin (B2) | 0.11 | mg |
| Niacin (B3) | 3.4 | mg |
| Niacin derived from tryptophan | 3.95 | mg |
| Niacin derived equivalents | 7.35 | mg |
| Pantothenic acid (B5) | 0.42 | mg |
| Pyridoxine (B6) | 0.24 | mg |
| Biotin (B7) | 1.5 | ug |
| Cobalamin (B12) | 1.8 | ug |
| Folate, natural | 0 | ug |
| Folic acid | 0 | ug |
| Total folates | 0 | ug |
| Dietary folate equivalents | 0 | ug |
| Vitamin C | 1 | mg |
| Cholecalciferol (D3) | 1.51 | ug |
| Ergocalciferol (D2) | 0 | ug |
| 25-hydroxy cholecalciferol (25-OH D3) | 0 | ug |
| 25-hydroxy ergocalciferol (25-OH D2) | 0 | ug |
| Vitamin D3 equivalents | 1.51 | ug |
| Alpha tocopherol | 0.1 | mg |
| Beta tocopherol | 0 | mg |
| Delta tocopherol | 0 | mg |
| Gamma tocopherol | 0 | mg |
| Vitamin E | 0.14 | mg |
| C4 | 0 | %T |
| C6 | 0 | %T |
| C8 | 0 | %T |
| C10 | 0 | %T |
| C12 | 0 | %T |
| C14 | 3 | %T |
| C15 | 0.7 | %T |
| C16 | 27.4 | %T |
| C17 | 0.8 | %T |
| C18 | 7.7 | %T |
| C20 | 0 | %T |
| C22 | 0 | %T |
| C24 | 0 | %T |
| Total saturated fatty acids, equated | 39.6 | %T |
| C14:1 | 0 | %T |
| C16:1 | 8.3 | %T |
| C18:1 | 16.1 | %T |
| C20:1 | 1 | %T |
| C22:1 | 0 | %T |
| Total monounsaturated fatty acids, equated | 25.4 | %T |
| C18:2w6 | 1.6 | %T |
| C18:3w3 | 0.7 | %T |
| C20:3w3 | 0 | %T |
| C20:4w6 | 5.4 | %T |
| C20:5w3 | 7.2 | %T |
| C22:4w6 | 0 | %T |
| C22:5w3 | 3.1 | %T |
| C22:6w3 | 16.6 | %T |
| Total polyunsaturated fatty acids, equated | 34.6 | %T |
| Total long chain omega 3 fatty acids, equated | 26.9 | %T |
| Total trans fatty acids, imputed | 2 | %T |
| C4 | 0 | g |
| C6 | 0 | g |
| C8 | 0 | g |
| C10 | 0 | g |
| C12 | 0 | g |
| C14 | 0.02 | g |
| C15 | 0 | g |
| C16 | 0.19 | g |
| C17 | 0 | g |
| C18 | 0.05 | g |
| C20 | 0 | g |
| C22 | 0 | g |
| C24 | 0 | g |
| Total saturated fatty acids, equated | 0.28 | g |
| C14:1 | 0 | g |
| C16:1 | 0.06 | g |
| C18:1 | 0.11 | g |
| C20:1 | 0.01 | g |
| C22:1 | 0 | g |
| Total monounsaturated fatty acids, equated | 0.18 | g |
| C18:2w6 | 0.01 | g |
| C18:3w3 | 0 | g |
| C20:3w3 | 0 | mg |
| C20:4w6 | 37.8 | mg |
| C20:5w3 | 50.4 | mg |
| C22:5w3 | 21.7 | mg |
| C22:4w6 | 0 | mg |
| C22:6w3 | 116.2 | mg |
| Total polyunsaturated fatty acids, equated | 0.24 | g |
| Total long chain omega 3 fatty acids, equated | 188.3 | mg |
| Total trans fatty acids, imputed | 13.93 | mg |
| Caffeine | 0 | mg |
| Cholesterol | 57 | mg |
| Alanine | 313 | mg/gN |
| Arginine | 387 | mg/gN |
| Aspartic acid | 538 | mg/gN |
| Cystine plus cysteine | 74 | mg/gN |
| Glutamic acid | 766 | mg/gN |
| Glycine | 261 | mg/gN |
| Histidine | 161 | mg/gN |
| Isoleucine | 313 | mg/gN |
| Leucine | 395 | mg/gN |
| Lysine | 477 | mg/gN |
| Methionine | 190 | mg/gN |
| Phenylalanine | 259 | mg/gN |
| Proline | 204 | mg/gN |
| Serine | 280 | mg/gN |
| Threonine | 330 | mg/gN |
| Tyrosine | 209 | mg/gN |
| Tryptophan | 69 | mg/gN |
| Valine | 346 | mg/gN |
| Alanine | 1055 | mg |
| Arginine | 1304 | mg |
| Aspartic acid | 1813 | mg |
| Cystine plus cysteine | 249 | mg |
| Glutamic acid | 2581 | mg |
| Glycine | 880 | mg |
| Histidine | 542 | mg |
| Isoleucine | 1055 | mg |
| Leucine | 1331 | mg |
| Lysine | 1608 | mg |
| Methionine | 640 | mg |
| Phenylalanine | 873 | mg |
| Proline | 687 | mg |
| Serine | 944 | mg |
| Threonine | 1112 | mg |
| Tyrosine | 704 | mg |
| Tryptophan | 232 | mg |
| Valine | 1166 | mg |
Source
FSANZ Australian Food Composition Database (CC BY 2.5 AU). Food code F003973. Original source.
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