Fish, flatfish (flounder and sole species), cooked, dry heat
* 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.
Macronutrients
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| 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
This entry describes cooked flatfish, specifically flounder and sole species, prepared using dry heat methods like baking, broiling, or pan-frying without added fats. These lean, white-fleshed fish are a versatile culinary ingredient, commonly served as a main course, often paired with vegetables, salads, or grains.
Nutritionally, dry-heat cooked flatfish is a good source of protein while remaining relatively low in calories and fat. The high protein content (15.24g per 100g) supports muscle building and satiety, making it a valuable addition to weight management or muscle-building diets. The minimal fat content (2.37g per 100g) contributes to its low caloric value (86 calories per 100g). The absence of carbohydrates and fiber makes it suitable for low-carb diets, though it should be paired with fiber-rich foods for a balanced meal.
To incorporate it into meals, consider seasoning the fish with herbs, spices, or lemon juice before cooking. Serve with a side of steamed asparagus or a quinoa salad for a complete and nutritious meal. Its mild flavor profile makes it a versatile protein source that complements a wide variety of cuisines and dishes.
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
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