Flatfish raw nutrition: calories, carbs, GI, protein, fiber, fats
Fish, flatfish (flounder and sole species), raw
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Flatfish raw
|
Glycemic index ⓘ
Source: *Explanation
Check out our Glycemic index chart page for the full list.
|
0 (low) |
| Calories ⓘ Calories per 100-gram serving | 70 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 0 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 fillet (163 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 11.3 (acidic) |
| Oxalates ⓘ Animal products do not contain oxalate. | 0mg |
Phosphorus ⓘHigher in Phosphorus content than 78% of foods
Sodium ⓘHigher in Sodium content than 66% of foods
Selenium ⓘHigher in Selenium content than 64% of foods
Cholesterol ⓘHigher in Cholesterol content than 62% of foods
Protein ⓘHigher in Protein content than 62% of foods
Flatfish raw calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 70 | |
| Calories in 1 oz, boneless | 20 | 28.35 g |
| Calories in 1 fillet | 114 | 163 g |
| Calories in 3 oz | 60 | 85 g |
Flatfish raw Glycemic index (GI)
Source:
*Explanation
Check out our Glycemic index chart page for the full list.
Mineral coverage chart
Calcium:
21 mg of 1,000 mg
2%
Iron:
0.18 mg of 8 mg
2%
Magnesium:
18 mg of 420 mg
4%
Phosphorus:
252 mg of 700 mg
36%
Potassium:
160 mg of 3,400 mg
5%
Sodium:
296 mg of 2,300 mg
13%
Zinc:
0.32 mg of 11 mg
3%
Copper:
0.019 mg of 1 mg
2%
Manganese:
0.014 mg of 2 mg
1%
Selenium:
26.6 µg of 55 µg
48%
Choline:
65 mg of 550 mg
12%
Mineral chart - relative view
Phosphorus
252 mg
TOP 22%
Sodium
296 mg
TOP 34%
Selenium
26.6 µg
TOP 36%
Calcium
21 mg
TOP 52%
Choline
65 mg
TOP 61%
Magnesium
18 mg
TOP 66%
Potassium
160 mg
TOP 69%
Zinc
0.32 mg
TOP 78%
Manganese
0.014 mg
TOP 83%
Iron
0.18 mg
TOP 90%
Copper
0.019 mg
TOP 93%
Vitamin coverage chart
Vitamin A:
33 IU of 5,000 IU
1%
Vitamin E :
0.63 mg of 15 mg
4%
Vitamin D:
2.8 µg of 10 µg
28%
Vitamin C:
0 mg of 90 mg
0%
Vitamin B1:
0.022 mg of 1 mg
2%
Vitamin B2:
0.02 mg of 1 mg
2%
Vitamin B3:
1.04 mg of 16 mg
7%
Vitamin B5:
0.185 mg of 5 mg
4%
Vitamin B6:
0.098 mg of 1 mg
8%
Folate:
5 µg of 400 µg
1%
Vitamin B12:
1.13 µg of 2 µg
47%
Vitamin K:
0.1 µg of 120 µg
0%
Vitamin chart - relative view
Vitamin B12
1.13 µg
TOP 40%
Vitamin D
2.8 µg
TOP 41%
Vitamin E
0.63 mg
TOP 53%
Vitamin A
33 IU
TOP 54%
Vitamin B6
0.098 mg
TOP 65%
Vitamin B3
1.04 mg
TOP 68%
Folate
5 µg
TOP 79%
Vitamin B5
0.185 mg
TOP 82%
Vitamin B1
0.022 mg
TOP 86%
Vitamin K
0.1 µg
TOP 88%
Vitamin B2
0.02 mg
TOP 92%
Vitamin C
0 mg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 25%
12.41 g of 50 g
25%
Fats:
Daily Value: 3%
1.93 g of 65 g
3%
Carbs:
Daily Value: 0%
0 g of 300 g
0%
Water:
Daily Value: 4%
84.63 g of 2,000 g
4%
Other:
1.03 g
Protein quality breakdown
Tryptophan:
161 mg of 280 mg
58%
Threonine:
585 mg of 1,050 mg
56%
Isoleucine:
614 mg of 1,400 mg
44%
Leucine:
1087 mg of 2,730 mg
40%
Lysine:
1270 mg of 2,100 mg
60%
Methionine:
455 mg of 1,050 mg
43%
Phenylalanine:
508 mg of 1,750 mg
29%
Valine:
651 mg of 1,820 mg
36%
Histidine:
304 mg of 700 mg
43%
Fat type information
Saturated Fat:
0.441 g
Monounsaturated Fat:
0.535 g
Polyunsaturated fat:
0.374 g
All nutrients for Flatfish raw per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 70kcal | 4% | 81% |
1.5 times more than Orange
|
| Protein | 12.41g | 30% | 38% |
4.4 times more than Broccoli
|
| Fats | 1.93g | 3% | 68% |
17.3 times less than Cheddar Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 0g | N/A | 75% |
N/A
|
| Carbs | 0g | 0% | 100% |
N/A
|
| Cholesterol | 45mg | 15% | 38% |
8.3 times less than Egg
|
| Vitamin D | 2.8µg | 28% | 41% |
1.3 times more than Egg
|
| Iron | 0.18mg | 2% | 90% |
14.4 times less than Beef broiled
|
| Calcium | 21mg | 2% | 52% |
6 times less than Milk
|
| Potassium | 160mg | 5% | 69% |
1.1 times more than Cucumber
|
| Magnesium | 18mg | 4% | 66% |
7.8 times less than Almond
|
| Sugar | 0g | N/A | 100% |
N/A
|
| Fiber | 0g | 0% | 100% |
N/A
|
| Copper | 0.02mg | 2% | 93% |
7.5 times less than Shiitake
|
| Zinc | 0.32mg | 3% | 78% |
19.7 times less than Beef broiled
|
| Starch | 0g | 0% | 100% |
N/A
|
| Phosphorus | 252mg | 36% | 22% |
1.4 times more than Chicken meat
|
| Sodium | 296mg | 13% | 34% |
1.7 times less than White Bread
|
| Vitamin A | 33IU | 1% | 54% |
506.2 times less than Carrot
|
| Vitamin A RAE | 10µg | 1% | 51% | |
| Vitamin E | 0.63mg | 4% | 53% |
2.3 times less than Kiwifruit
|
| Selenium | 26.6µg | 48% | 36% | |
| Manganese | 0.01mg | 1% | 83% | |
| Vitamin B1 | 0.02mg | 2% | 86% |
12.1 times less than Pea raw
|
| Vitamin B2 | 0.02mg | 2% | 92% |
6.5 times less than Avocado
|
| Vitamin B3 | 1.04mg | 7% | 68% |
9.2 times less than Turkey meat
|
| Vitamin B5 | 0.19mg | 4% | 82% |
6.1 times less than Sunflower seed
|
| Vitamin B6 | 0.1mg | 8% | 65% |
1.2 times less than Oat
|
| Vitamin B12 | 1.13µg | 47% | 40% |
1.6 times more than Pork
|
| Vitamin K | 0.1µg | 0% | 88% |
1016 times less than Broccoli
|
| Folate | 5µg | 1% | 79% |
12.2 times less than Brussels sprout
|
| Trans Fat | 0.01g | N/A | 71% |
1353.6 times less than Margarine
|
| Saturated Fat | 0.44g | 2% | 70% |
13.4 times less than Beef broiled
|
| Monounsaturated Fat | 0.54g | N/A | 71% |
18.3 times less than Avocado
|
| Polyunsaturated fat | 0.37g | N/A | 68% |
126.1 times less than Walnut
|
| Tryptophan | 0.16mg | 0% | 70% |
1.9 times less than Chicken meat
|
| Threonine | 0.59mg | 0% | 71% |
1.2 times less than Beef broiled
|
| Isoleucine | 0.61mg | 0% | 71% |
1.5 times less than Salmon raw
|
| Leucine | 1.09mg | 0% | 72% |
2.2 times less than Tuna Bluefin
|
| Lysine | 1.27mg | 0% | 69% |
2.8 times more than Tofu
|
| Methionine | 0.46mg | 0% | 67% |
4.7 times more than Quinoa
|
| Phenylalanine | 0.51mg | 0% | 75% |
1.3 times less than Egg
|
| Valine | 0.65mg | 0% | 73% |
3.1 times less than Soybean raw
|
| Histidine | 0.3mg | 0% | 74% |
2.5 times less than Turkey meat
|
| Fructose | 0g | 0% | 100% |
N/A
|
| Omega-3 - EPA | 0.14g | N/A | 34% |
5 times less than Salmon
|
| Omega-3 - DHA | 0.11g | N/A | 35% |
13.5 times less than Salmon
|
| Omega-3 - ALA | 0.02g | N/A | 95% |
537.6 times less than Canola oil
|
| Omega-3 - DPA | 0.03g | N/A | 36% |
6.1 times less than Salmon
|
| Omega-3 - Eicosatrienoic acid | 0.01g | N/A | 89% | |
| Omega-6 - Gamma-linoleic acid | 0g | N/A | 92% | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0g | N/A | 95% | |
| Omega-6 - Eicosadienoic acid | 0.01g | N/A | 82% | |
| Omega-6 - Linoleic acid | 0.04g | N/A | 99% |
286.5 times less than Almond
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 70
% Daily Value*
3%
Total Fat
2g
0%
Saturated Fat 0g
15%
Cholesterol 45mg
13%
Sodium 296mg
0%
Total Carbohydrate
0g
0%
Dietary Fiber
0g
Total Sugars g
Includes ? g Added Sugars
Protein
12g
Vitamin D
113mcg
19%
Calcium
21mg
2%
Iron
0mg
0%
Potassium
160mg
5%
*
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.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.