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Fish, flatfish (flounder and sole species), cooked, dry heat
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Your nutrition snapshot
Buy on AmazonMacronutrient proportions by weight
Values for 100 g. Change the serving to recalculate.
* 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.
Vitamins
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.0 MG | 2% | |
| Riboflavin | 0.0 MG | 2% | |
| Niacin | 1.3 MG | 8% | |
| Pantothenic acid | 0.2 MG | 5% | |
| Vitamin B-6 | 0.1 MG | 7% | |
| Folate, total | 6 UG | 2% | |
| Choline, total | 79.9 MG | 15% | |
| Vitamin B-12 | 1.3 UG | 55% | |
| Vitamin A, RAE | 12 UG | 1% | |
| Vitamin E (alpha-tocopherol) | 0.8 MG | 5% | |
| Vitamin D (D2 + D3) | 3.5 UG | 18% | |
| Vitamin K (phylloquinone) | 0.1 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 25 MG | 2% | |
| Iron, Fe | 0.2 MG | 1% | |
| Magnesium, Mg | 22 MG | 5% | |
| Phosphorus, P | 309 MG | 25% | |
| Potassium, K | 197 MG | 4% | |
| Sodium, Na | 363 MG | 16% | |
| Zinc, Zn | 0.4 MG | 4% | |
| Copper, Cu | 0.0 MG | 3% | |
| Manganese, Mn | 0.0 MG | 1% | |
| Selenium, Se | 32.6 UG | 59% |
Nutrition Highlights
- Low in calories with 86 kcal per 100g.
- Good source of protein with 15.2g per 100g.
- Very low in fat (2.4g per 100g).
- Good source of Phosphorus, P (25% DV).
- Rich source of Selenium, Se (59% of Daily Value per 100g).
- Rich source of Vitamin B-12 (55% of Daily Value per 100g).
About Fish, flatfish (flounder and sole species), cooked, dry heat
Cooked by dry heat, flounder and sole remain among the leanest fish on the plate. Fat barely moves from its raw state, and protein climbs modestly as water cooks off. The flesh turns opaque and tender within minutes, making it easy to overcook. Served simply with capers and lemon or over a light cream sauce, cooked flatfish makes an uncomplicated weeknight dinner that does not compromise on protein quality.
Dietary Information
Fish, flatfish (flounder and sole species), cooked, dry heat is considered low-carb and keto-friendly, low-fat, making it a suitable choice for various dietary plans.
Notable micronutrients in Fish, flatfish (flounder and sole species), cooked, dry heat include Selenium, Se (59% DV) , Vitamin B-12 (55% DV) , and Phosphorus, P (25% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 86 calories per 100 grams, Fish, flatfish (flounder and sole species), cooked, dry heat gets 71% of its calories from protein, 0% from carbohydrates, and 25% from fat. This is lower than most foods and comparable to fruits and vegetables.
Compare Fish, flatfish (flounder and sole species), cooked, dry heat
See how Fish, flatfish (flounder and sole species), cooked, dry heat compares to other foods in terms of nutrition:
- Fish, flatfish (flounder and sole species), cooked, dry heat vs Fish, tuna, light, canned in water, drained solids (Includes foods for USDA's Food Distribution Program)
- Fish, flatfish (flounder and sole species), cooked, dry heat vs Fish, turbot, european, raw
- Fish, flatfish (flounder and sole species), cooked, dry heat vs Fish, whitefish, mixed species, raw
- Fish, flatfish (flounder and sole species), cooked, dry heat vs Fish, whitefish, mixed species, smoked
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