Fish, flatfish (flounder and sole species), raw
* 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 | 1.0 MG | 7% | |
| Pantothenic acid | 0.2 MG | 4% | |
| Vitamin B-6 | 0.1 MG | 6% | |
| Folate, total | 5 UG | 1% | |
| Choline, total | 65 MG | 12% | |
| Vitamin B-12 | 1.1 UG | 47% | |
| Vitamin A, RAE | 10 UG | 1% | |
| Vitamin E (alpha-tocopherol) | 0.6 MG | 4% | |
| Vitamin D (D2 + D3) | 2.8 UG | 14% | |
| Vitamin K (phylloquinone) | 0.1 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 21 MG | 2% | |
| Iron, Fe | 0.2 MG | 1% | |
| Magnesium, Mg | 18 MG | 4% | |
| Phosphorus, P | 252 MG | 20% | |
| Potassium, K | 160 MG | 3% | |
| Sodium, Na | 296 MG | 13% | |
| Zinc, Zn | 0.3 MG | 3% | |
| Copper, Cu | 0.0 MG | 2% | |
| Manganese, Mn | 0.0 MG | 1% | |
| Selenium, Se | 26.6 UG | 48% |
Nutrition Highlights
- Low in calories with 70 kcal per 100g.
- Good source of protein with 12.4g per 100g.
- Very low in fat (1.9g per 100g).
- Good source of Phosphorus, P (20% DV).
- Good source of Selenium, Se (48% DV).
- Good source of Vitamin B-12 (47% DV).
About Fish, flatfish (flounder and sole species), raw
Flounder and sole share a profile that is almost therapeutically lean. Raw, these flatfish are extremely low in fat and moderately high in protein, with zero carbohydrates. The flesh is delicate and mild, forgiving in the pan but quick to overcook. Sole meuniere, one of the simplest classic French preparations, lets the subtle flavor of the fish carry the dish with just butter, lemon, and parsley. For anyone on a fat-restricted diet, these flatfish are among the best choices available.
Dietary Information
Fish, flatfish (flounder and sole species), raw 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), raw include Selenium, Se (48% DV) , Vitamin B-12 (47% DV) , and Phosphorus, P (20% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 70 calories per 100 grams, Fish, flatfish (flounder and sole species), raw 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.
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