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Fish & seafood · Nutrition facts

Raw Flatfish (Flounder and Sole Species)

70 calories and 12.4 g of protein per 100 g. Reported fiber: 0 g.

USDA SR LegacyPublished Apr 2019

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Fish, flatfish (flounder and sole species), raw

Source category
Finfish and Shellfish Products
Nutrition basis
Per 100 g
Source record
USDA FDC 174196
Publication date
Apr 2019

On a 100 g basis, this record has more protein than 9% of 355 other complete fish & seafood profiles.

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The source matters

SR Legacy is USDA’s final historical reference release from 2018. It combines analyses, calculations, and literature. The publication date in FoodData Central is not the date every nutrient was measured.

Read about this dataset
Your portion, your numbers
20calories
in 28.4 g
NutrientAmountDaily value
Protein3.5 g—
Carbohydrate0 g0%
Fat0.5 g1%
Fiber0 g0%
Total sugars0 g—
Sodium84 mg4%
Saturated fat0.1 g1%
Potassium45 mg1%
Calcium6 mg0%
Iron0.05 mg0%
Magnesium5 mg1%
Vitamin C0 mg0%
Vitamin D0.8 µg4%
Estimated energy from macros
Protein 74%Carbs 0%Fat 26%

Uses 4 kcal/g for protein and carbohydrate, 9 for fat. Fiber, alcohol, and label rounding can make this differ from reported calories.

Daily values use the FDA adult reference for a 2,000-calorie diet. Your needs may differ. A dash means no reported value or no daily value shown.

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Same broad food category

This food: 35.5 g protein in 285.7 g. Choices below have more on this basis.

These are nutrition comparisons, not equivalent ingredients. Check preparation, taste, serving size, and the current package before making a substitution.

Reported variation in the reference data

A food is more than one number.

Where the source reports a minimum and maximum, you can see that range alongside the displayed value.

NutrientDisplayed valueReported minimumReported maximumData points
WaterPer 100 g84.63 g82.48 g86.32 g4
ProteinPer 100 g12.41 g10.63 g15.13 g4
Total lipid (fat)Per 100 g1.93 g0.98 g3.06 g4
AshPer 100 g1.22 g1 g1.44 g4
Calcium, CaPer 100 g21 mg13 mg31 mg4
Iron, FePer 100 g0.18 mg0.13 mg0.22 mg4
Magnesium, MgPer 100 g18 mg12 mg22 mg4
Phosphorus, PPer 100 g252 mg195 mg330 mg4

These are source-reported summary fields, not a predicted range for your particular food or a statistical confidence interval.

All 134 reported nutrient values Per 100 g
NutrientAmountUSDA identifier
Water84.63 g1051
Energy70 kcal1008
Energy294 kj1062
Protein12.41 g1003
Total lipid (fat)1.93 g1004
Ash1.22 g1007
Carbohydrate, by difference0 g1005
Fiber, total dietary0 g1079
Sugars, Total0 g2000
Sucrose0 g1010
Glucose0 g1011
Fructose0 g1012
Lactose0 g1013
Maltose0 g1014
Galactose0 g1075
Starch0 g1009
Calcium, Ca21 mg1087
Iron, Fe0.18 mg1089
Magnesium, Mg18 mg1090
Phosphorus, P252 mg1091
Potassium, K160 mg1092
Sodium, Na296 mg1093
Zinc, Zn0.32 mg1095
Copper, Cu0.019 mg1098
Manganese, Mn0.014 mg1101
Selenium, Se26.6 µg1103
Vitamin C, total ascorbic acid0 mg1162
Thiamin0.022 mg1165
Riboflavin0.02 mg1166
Niacin1.04 mg1167
Pantothenic acid0.185 mg1170
Vitamin B-60.098 mg1175
Folate, total5 µg1177
Folic acid0 µg1186
Folate, food5 µg1187
Folate, DFE5 µg1190
Choline, total65 mg1180
Vitamin B-121.13 µg1178
Vitamin B-12, added0 µg1246
Vitamin A, RAE10 µg1106
Retinol10 µg1105
Carotene, beta0 µg1107
Carotene, alpha0 µg1108
Cryptoxanthin, beta0 µg1120
Vitamin A, IU33 iu1104
Lycopene0 µg1122
Lutein + zeaxanthin0 µg1123
Vitamin E (alpha-tocopherol)0.63 mg1109
Vitamin E, added0 mg1242
Tocopherol, beta0.01 mg1125
Tocopherol, gamma0.01 mg1126
Tocopherol, delta0.26 mg1127
Tocotrienol, alpha0 mg1128
Tocotrienol, beta0 mg1129
Tocotrienol, gamma0 mg1130
Tocotrienol, delta0 mg1131
Vitamin D (D2 + D3), International Units113 iu1110
Vitamin D (D2 + D3)2.8 µg1114
Vitamin D3 (cholecalciferol)2.8 µg1112
Vitamin K (phylloquinone)0.1 µg1185
Vitamin K (Dihydrophylloquinone)0 µg1184
Vitamin K (Menaquinone-4)0.2 µg1183
Fatty acids, total saturated0.441 g1258
SFA 4:00 g1259
SFA 6:00 g1260
SFA 8:00 g1261
SFA 10:00.003 g1262
SFA 12:00.006 g1263
SFA 14:00.087 g1264
SFA 15:00.007 g1299
SFA 16:00.282 g1265
SFA 17:00.003 g1300
SFA 18:00.053 g1266
SFA 20:00.001 g1267
SFA 22:00 g1273
SFA 24:00.001 g1301
Fatty acids, total monounsaturated0.535 g1292
MUFA 14:10 g1274
MUFA 15:10 g1333
MUFA 16:10.09 g1275
MUFA 16:1 c0.088 g1314
MUFA 17:10.027 g1323
MUFA 18:10.358 g1268
MUFA 18:1 c0.35 g1315
MUFA 20:10.06 g1277
MUFA 22:10.001 g1279
MUFA 22:1 c0 g1317
MUFA 24:1 c0 g1312
Fatty acids, total polyunsaturated0.374 g1293
PUFA 18:20.045 g1269
PUFA 18:2 n-6 c,c0.043 g1316
PUFA 18:2 CLAs0 g1311
PUFA 18:30.017 g1270
PUFA 18:3 n-3 c,c,c (ALA)0.017 g1404
PUFA 18:3 n-6 c,c,c0.001 g1321
PUFA 18:40.012 g1276
PUFA 20:2 n-6 c,c0.005 g1313
PUFA 20:30.007 g1325
PUFA 20:3 n-30.005 g1405
PUFA 20:4 n-60.002 g1406
PUFA 20:40.015 g1271
PUFA 20:5 n-3 (EPA)0.137 g1278
PUFA 22:40.001 g1411
PUFA 22:5 n-3 (DPA)0.028 g1280
PUFA 22:6 n-3 (DHA)0.108 g1272
Fatty acids, total trans0.011 g1257
Fatty acids, total trans-monoenoic0.01 g1329
TFA 16:1 t0.002 g1303
TFA 18:1 t0.007 g1304
TFA 22:1 t0.001 g1305
TFA 18:2 t not further defined0.001 g1306
Fatty acids, total trans-polyenoic0.001 g1331
Cholesterol45 mg1253
Tryptophan0.161 g1210
Threonine0.585 g1211
Isoleucine0.614 g1212
Leucine1.087 g1213
Lysine1.27 g1214
Methionine0.455 g1215
Cystine0.149 g1216
Phenylalanine0.508 g1217
Tyrosine0.479 g1218
Valine0.651 g1219
Arginine0.895 g1220
Histidine0.304 g1221
Alanine0.771 g1222
Aspartic acid1.382 g1223
Glutamic acid2.127 g1224
Glycine0.64 g1225
Proline0.487 g1226
Serine0.579 g1227
Alcohol, ethyl0 g1018
Caffeine0 mg1057
Theobromine0 mg1058

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Explore more records in the same food group. Preparation and ingredients can change the numbers.

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