Flatfish nutrition: calories, carbs, GI, protein, fiber, fats
Fish, flatfish (flounder and sole species), cooked, dry heat
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Flatfish
Glycemic index ⓘ
Source: *Explanation
Check out our Glycemic index chart page for the full list.
|
0 (low) |
Calories ⓘ Calories per 100-gram serving | 86 |
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 0 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. | 13.9 (acidic) |
Phosphorus ⓘHigher in Phosphorus content than 84% of foods
Sodium ⓘHigher in Sodium content than 71% of foods
Selenium ⓘHigher in Selenium content than 70% of foods
Protein ⓘHigher in Protein content than 67% of foods
Cholesterol ⓘHigher in Cholesterol content than 65% of foods
Flatfish calories (kcal)
Serving Size | Calories | Weight |
---|---|---|
Calories in 100 grams | 86 | |
Calories in 1 fillet | 109 | 127 g |
Calories in 3 oz | 73 | 85 g |
Flatfish Glycemic index (GI)
Source:
*Explanation
Check out our Glycemic index chart page for the full list.
Mineral coverage chart
Calcium:
25 mg of 1,000 mg
3%
Iron:
0.23 mg of 8 mg
3%
Magnesium:
22 mg of 420 mg
5%
Phosphorus:
309 mg of 700 mg
44%
Potassium:
197 mg of 3,400 mg
6%
Sodium:
363 mg of 2,300 mg
16%
Zinc:
0.39 mg of 11 mg
4%
Copper:
0.023 mg of 1 mg
3%
Manganese:
0.017 mg of 2 mg
1%
Selenium:
32.6 µg of 55 µg
59%
Choline:
79.9 mg of 550 mg
15%
Mineral chart - relative view
Phosphorus
309 mg
TOP 16%
Sodium
363 mg
TOP 29%
Selenium
32.6 µg
TOP 30%
Calcium
25 mg
TOP 48%
Magnesium
22 mg
TOP 54%
Choline
79.9 mg
TOP 56%
Potassium
197 mg
TOP 60%
Zinc
0.39 mg
TOP 75%
Manganese
0.017 mg
TOP 80%
Iron
0.23 mg
TOP 88%
Copper
0.023 mg
TOP 91%
Vitamin coverage chart
Vitamin A:
37 IU of 5,000 IU
1%
Vitamin E :
0.77 mg of 15 mg
5%
Vitamin D:
3.5 µg of 10 µg
35%
Vitamin C:
0 mg of 90 mg
0%
Vitamin B1:
0.026 mg of 1 mg
2%
Vitamin B2:
0.025 mg of 1 mg
2%
Vitamin B3:
1.278 mg of 16 mg
8%
Vitamin B5:
0.227 mg of 5 mg
5%
Vitamin B6:
0.115 mg of 1 mg
9%
Folate:
6 µg of 400 µg
2%
Vitamin B12:
1.31 µg of 2 µg
55%
Vitamin K:
0.1 µg of 120 µg
0%
Vitamin chart - relative view
Vitamin B12
1.31 µg
TOP 38%
Vitamin D
3.5 µg
TOP 40%
Vitamin E
0.77 mg
TOP 50%
Vitamin A
37 IU
TOP 53%
Vitamin B6
0.115 mg
TOP 61%
Vitamin B3
1.278 mg
TOP 65%
Folate
6 µg
TOP 76%
Vitamin B5
0.227 mg
TOP 79%
Vitamin B1
0.026 mg
TOP 84%
Vitamin K
0.1 µg
TOP 88%
Vitamin B2
0.025 mg
TOP 89%
Vitamin C
0 mg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 30%
15.24 g of 50 g
30%
Fats:
Daily Value: 4%
2.37 g of 65 g
4%
Carbs:
Daily Value: 0%
0 g of 300 g
0%
Water:
Daily Value: 4%
81.11 g of 2,000 g
4%
Other:
1.28 g
Protein quality breakdown
Tryptophan:
197 mg of 280 mg
70%
Threonine:
719 mg of 1,050 mg
68%
Isoleucine:
754 mg of 1,400 mg
54%
Leucine:
1335 mg of 2,730 mg
49%
Lysine:
1561 mg of 2,100 mg
74%
Methionine:
560 mg of 1,050 mg
53%
Phenylalanine:
624 mg of 1,750 mg
36%
Valine:
800 mg of 1,820 mg
44%
Histidine:
374 mg of 700 mg
53%
Fat type information
Saturated Fat:
0.542 g
Monounsaturated Fat:
0.657 g
Polyunsaturated fat:
0.459 g
All nutrients for Flatfish per 100g
Nutrient | Value | DV% | In TOP % of foods | Comparison |
Calories | 86kcal | 4% | 76% | 1.8 times more than Orange |
Protein | 15.24g | 36% | 33% | 5.4 times more than Broccoli |
Fats | 2.37g | 4% | 65% | 14.1 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 | 56mg | 19% | 35% | 6.7 times less than Egg |
Vitamin D | 3.5µg | 35% | 40% | 1.6 times more than Egg |
Iron | 0.23mg | 3% | 88% | 11.3 times less than Beef |
Calcium | 25mg | 3% | 48% | 5 times less than Milk |
Potassium | 197mg | 6% | 60% | 1.3 times more than Cucumber |
Magnesium | 22mg | 5% | 54% | 6.4 times less than Almond |
Sugar | 0g | N/A | 100% | N/A |
Fiber | 0g | 0% | 100% | N/A |
Copper | 0.02mg | 3% | 91% | 6.2 times less than Shiitake |
Zinc | 0.39mg | 4% | 75% | 16.2 times less than Beef |
Starch | 0g | 0% | 100% | N/A |
Phosphorus | 309mg | 44% | 16% | 1.7 times more than Chicken meat |
Sodium | 363mg | 16% | 29% | 1.3 times less than White Bread |
Vitamin A | 37IU | 1% | 53% | 451.5 times less than Carrot |
Vitamin A RAE | 12µg | 1% | 48% | |
Vitamin E | 0.77mg | 5% | 50% | 1.9 times less than Kiwifruit |
Selenium | 32.6µg | 59% | 30% | |
Manganese | 0.02mg | 1% | 80% | |
Vitamin B1 | 0.03mg | 2% | 84% | 10.2 times less than Pea raw |
Vitamin B2 | 0.03mg | 2% | 89% | 5.2 times less than Avocado |
Vitamin B3 | 1.28mg | 8% | 65% | 7.5 times less than Turkey meat |
Vitamin B5 | 0.23mg | 5% | 79% | 5 times less than Sunflower seed |
Vitamin B6 | 0.12mg | 9% | 61% | Equal to Oat |
Vitamin B12 | 1.31µg | 55% | 38% | 1.9 times more than Pork |
Vitamin K | 0.1µg | 0% | 88% | 1016 times less than Broccoli |
Folate | 6µg | 2% | 76% | 10.2 times less than Brussels sprout |
Trans Fat | 0.01g | N/A | 70% | 1063.6 times less than Margarine |
Saturated Fat | 0.54g | 3% | 68% | 10.9 times less than Beef |
Monounsaturated Fat | 0.66g | N/A | 69% | 14.9 times less than Avocado |
Polyunsaturated fat | 0.46g | N/A | 63% | 102.8 times less than Walnut |
Tryptophan | 0.2mg | 0% | 66% | 1.5 times less than Chicken meat |
Threonine | 0.72mg | 0% | 68% | Equal to Beef |
Isoleucine | 0.75mg | 0% | 68% | 1.2 times less than Salmon raw |
Leucine | 1.34mg | 0% | 69% | 1.8 times less than Tuna Bluefin |
Lysine | 1.56mg | 0% | 65% | 3.5 times more than Tofu |
Methionine | 0.56mg | 0% | 61% | 5.8 times more than Quinoa |
Phenylalanine | 0.62mg | 0% | 71% | 1.1 times less than Egg |
Valine | 0.8mg | 0% | 69% | 2.5 times less than Soybean raw |
Histidine | 0.37mg | 0% | 72% | 2 times less than Turkey meat |
Fructose | 0g | 0% | 100% | N/A |
Omega-3 - EPA | 0.17g | N/A | 33% | 4.1 times less than Salmon |
Omega-3 - DHA | 0.13g | N/A | 35% | 11.1 times less than Salmon |
Omega-3 - DPA | 0.03g | N/A | 35% | 5 times less than Salmon |
Omega-6 - Eicosadienoic acid | 0.01g | N/A | 81% |
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 86
% Daily Value*
3%
Total Fat
2g
5%
Saturated Fat 1g
19%
Cholesterol 56mg
16%
Sodium 363mg
0%
Total Carbohydrate
0g
0%
Dietary Fiber
0g
Total Sugars g
Includes ? g Added Sugars
Protein
15g
Vitamin D
139mcg
23%
Calcium
25mg
3%
Iron
0mg
0%
Potassium
197mg
6%
*
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
Flatfish nutrition infographic
Infographic link
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.