Food Nutrition Facts:
Fish, flatfish (flounder and sole species), raw

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Food Description:
(fdcid: 174196)
 Fish, flatfish (flounder and sole species), raw
Scientific Name: Bothidae and Pleuronectidae
Food Category: Finfish and Shellfish Products
Food Portion    
Daily Value Age Group    
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Nutrition Facts
1 servings per container
Serving Size gram (100g)
Amount per serving
Calories 		70
% Daily Value*
Total Fat 1.93g 2.5%
Saturated Fat 0.44g 2.2%
Trans Fat 0.01g
Cholesterol 45mg 15%
Sodium 296mg 12.9%
Total Carbohydrate 0g 0%
Dietary Fiber 0g 0%
Total Sugars 0g
Includes 0g Added Sugars 0%
Protein 12.41g 24.8%
Vitamin D 2.8mcg 14%
Calcium 21mg 1.6%
Iron 0.18mg 1%
Potassium 160mg 3.4%
Vitamin A 10 mcg 1.1%
Vitamin C 0mg 0%
Thiamin 0.02mg 1.8%
Riboflavin 0.02mg 1.5%
Niacin 1.04mg 6.5%
Vitamin B6 0.1mg 5.8%
Folate 5mcg DFE 1.2%
Vitamin B12 1.13mcg 47.1%
Phosphorus 252mg 20.2%
Magnesium 18mg 4.3%
Zinc 0.32mg 2.9%
Choline 65mg 11.8%
* The % Daily Value (DV) 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.
 
Nutrition Highlights
1 Nutrient amount is in 100 gram food
2 Use FDA 2000 calorie diet as Daily Value reference
Calories & Sources
(Calculated1: 67 kcal, Reported: 70 kcal)
Nutrient Gram Calories Percent Rec%2
Carbohydrate 0 45-65%
Protein 12.41 49.64 74.1% 10-35%
Total Fat 1.93 17.37 25.9% 20-35%
1 Calories Calculation General Formula:
carbohydrate x 4 + protein x 4 + fat x 9
2 Expert recommended calories range from this source

Top Beneficial Nutrients
Nutrient Amount DV%
Protein 12.41 g 24.82%
Vitamin D (D2 + D3) 2.8 µg 14.00%

Potential Health Risk Nutrients
Nutrient Amount DV%
Cholesterol 45 mg 15.00%
Sodium, Na 296 mg 12.87%
Fatty acids, total trans 0.011 g N/A

Other Top Beneficial Nutrients
Nutrient Amount DV%
Selenium, Se 26.6 µg 48.36%
Vitamin B12 1.13 µg 47.08%
Phosphorus, P 252 mg 20.16%
Choline, total 65 mg 11.82%


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Food Nutrition Detail
Macronutrients (Proximates) Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Water 84.63 g
Energy 70 kcal 3.50% 2,000 kcal
Energy 294 kJ
Protein 12.41 g 24.82% 50 g
Total lipid (fat) 1.93 g 2.47% 78 g
Ash 1.22 g

Minerals Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Calcium, Ca 21 mg 1.62% 1,300 mg
Iron, Fe 0.18 mg 1.00% 18 mg
Magnesium, Mg 18 mg 4.29% 420 mg
Phosphorus, P 252 mg 20.16% 1,250 mg
Potassium, K 160 mg 3.40% 4,700 mg
Sodium, Na 296 mg 12.87% 2,300 mg
Zinc, Zn 0.32 mg 2.91% 11 mg
Copper, Cu 0.019 mg 2.11% 0.9 mg
Manganese, Mn 0.014 mg 0.61% 2.3 mg
Selenium, Se 26.6 µg 48.36% 55 µg

Vitamins and Other Components Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Vitamin C, total ascorbic acid 0 mg 0.00% 90 mg
Thiamin (Vitamin B1) 0.022 mg 1.83% 1.2 mg
Riboflavin (Vitamin B2) 0.02 mg 1.54% 1.3 mg
Niacin (Vitamin B3) 1.04 mg 6.50% 16 mg
Pantothenic acid (Vitamin B5) 0.185 mg 3.70% 5 mg
Vitamin B6 0.098 mg 5.76% 1.7 mg
Folate, total (Vitamin B9) 5 µg 1.25% 400 µg
Folic acid 0 µg
Folate, food 5 µg 1.25% 400 µg
Folate, DFE 5 µg 1.25% 400 µg
Choline, total 65 mg 11.82% 550 mg
Vitamin B12 1.13 µg 47.08% 2.4 µg
Vitamin B-12, added 0 µg
Vitamin A, RAE 10 µg 1.11% 900 µg
Retinol 10 µg
Carotene, beta 0 µg
Carotene, alpha 0 µg
Cryptoxanthin, beta 0 µg
Vitamin A, IU 33 IU 0.66% 5,000 IU
Lycopene 0 µg
Lutein + zeaxanthin 0 µg
Vitamin E (alpha-tocopherol) 0.63 mg 4.20% 15 mg
Vitamin E, added 0 mg
Tocopherol, beta 0.01 mg
Tocopherol, gamma 0.01 mg
Tocopherol, delta 0.26 mg
Tocotrienol, alpha 0 mg
Tocotrienol, beta 0 mg
Tocotrienol, gamma 0 mg
Tocotrienol, delta 0 mg
Vitamin D (D2 + D3), International Units 113 IU
Vitamin D (D2 + D3) 2.8 µg 14.00% 20 µg
Vitamin D3 (cholecalciferol) 2.8 µg
Vitamin K (phylloquinone) 0.1 µg 0.08% 120 µg
Vitamin K (Dihydrophylloquinone) 0 µg
Vitamin K (Menaquinone-4) 0.2 µg


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Proteins and Amino Acids Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Tryptophan 0.161 g
Threonine 0.585 g
Isoleucine 0.614 g
Leucine 1.087 g
Lysine 1.27 g
Methionine 0.455 g
Cystine 0.149 g
Phenylalanine 0.508 g
Tyrosine 0.479 g
Valine 0.651 g
Arginine 0.895 g
Histidine 0.304 g
Alanine 0.771 g
Aspartic acid 1.382 g
Glutamic acid 2.127 g
Glycine 0.64 g
Proline 0.487 g
Serine 0.579 g
Alcohol, ethyl 0 g
Caffeine 0 mg
Theobromine 0 mg

Carbohydrates and Sugar Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Carbohydrate, by difference 0 g 0.00% 275 g
Fiber, total dietary 0 g 0.00% 28 g
Total Sugars 0 g 0.00% 50 g
Sucrose 0 g
Glucose 0 g
Fructose 0 g
Lactose 0 g
Maltose 0 g
Galactose 0 g
Starch 0 g

Fats and Fatty Acids (Lipids) Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Fatty acids, total saturated 0.441 g 2.21% 20 g
SFA 4:0 0 g
SFA 6:0 0 g
SFA 8:0 0 g
SFA 10:0 0.003 g
SFA 12:0 0.006 g
SFA 14:0 0.087 g
SFA 15:0 0.007 g
SFA 16:0 0.282 g
SFA 17:0 0.003 g
SFA 18:0 0.053 g
SFA 20:0 0.001 g
SFA 22:0 0 g
SFA 24:0 0.001 g
Fatty acids, total monounsaturated 0.535 g
MUFA 14:1 0 g
MUFA 15:1 0 g
MUFA 16:1 0.09 g
MUFA 16:1 c 0.088 g
MUFA 17:1 0.027 g
MUFA 18:1 0.358 g
MUFA 18:1 c 0.35 g
MUFA 20:1 0.06 g
MUFA 22:1 0.001 g
MUFA 22:1 c 0 g
MUFA 24:1 c 0 g
Fatty acids, total polyunsaturated 0.374 g
PUFA 18:2 0.045 g
PUFA 18:2 n-6 c,c 0.043 g
PUFA 18:2 CLAs 0 g
PUFA 18:3 0.017 g
PUFA 18:3 n-3 c,c,c (ALA) 0.017 g
PUFA 18:3 n-6 c,c,c 0.001 g
PUFA 18:4 0.012 g
PUFA 20:2 n-6 c,c 0.005 g
PUFA 20:3 0.007 g
PUFA 20:3 n-3 0.005 g
PUFA 20:3 n-6 0.002 g
PUFA 20:4 0.015 g
PUFA 20:5 n-3 (EPA) 0.137 g
PUFA 22:4 0.001 g
PUFA 22:5 n-3 (DPA) 0.028 g
PUFA 22:6 n-3 (DHA) 0.108 g
Fatty acids, total trans 0.011 g
Fatty acids, total trans-monoenoic 0.01 g
TFA 16:1 t 0.002 g
TFA 18:1 t 0.007 g
TFA 22:1 t 0.001 g
TFA 18:2 t not further defined 0.001 g
Fatty acids, total trans-polyenoic 0.001 g
Cholesterol 45 mg 15.00% 300 mg



USDA FoodData Central Food nutrition facts is fetched from U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Dietary Reference Intakes The Dietary Reference Intakes data is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537
Nutrition Facts Label Nutrition Daily Values on the Nutrition Facts Label is based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/
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