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 for selected serving | 86 kcal |
| 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
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
111IU of 5,000IU
2.2%
Vitamin E:
2.3mg of 15mg
15%
Vitamin D:
11µg of 10µg
105%
Vitamin C:
0mg of 90mg
0%
Vitamin B1:
0.08mg of 1mg
6.5%
Vitamin B2:
0.08mg of 1mg
5.8%
Vitamin B3:
3.8mg of 16mg
24%
Vitamin B5:
0.68mg of 5mg
14%
Vitamin B6:
0.35mg of 1mg
27%
Folate:
18µg of 400µg
4.5%
Vitamin B12:
3.9µg of 2µg
164%
Choline:
240mg of 550mg
44%
Vitamin K:
0.3µg of 120µg
0.25%
Vitamin chart - relative view
Vitamin D
3.5 µg
TOP 40%
Macronutrients chart
Protein:
Daily Value: 30%
15.2 g of 50 g
15.2 g (30% of DV )
Fats:
Daily Value: 4%
2.4 g of 65 g
2.4 g (4% of DV )
Carbs:
Daily Value: 0%
0 g of 300 g
0 g (0% of DV )
Water:
Daily Value: 4%
81.1 g of 2,000 g
81.1 g (4% of DV )
Other:
1.3 g
1.3 g
Protein quality breakdown
Tryptophan:
591mg of 280mg
211%
Threonine:
2157mg of 1,050mg
205%
Isoleucine:
2262mg of 1,400mg
162%
Leucine:
4005mg of 2,730mg
147%
Lysine:
4683mg of 2,100mg
223%
Methionine:
1680mg of 1,050mg
160%
Phenylalanine:
1872mg of 1,750mg
107%
Valine:
2400mg of 1,820mg
132%
Histidine:
1122mg of 700mg
160%
Fat type information
Saturated Fat:
0.54 g
Monounsaturated Fat:
0.66 g
Polyunsaturated fat:
0.46 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 | 15g | 36% | 33% |
5.4 times more than Broccoli
|
| Fats | 2.4g | 4% | 65% |
14.1 times less than 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
|
| Magnesium | 22mg | 5% | 54% |
6.4 times less than Almonds
|
| Calcium | 25mg | 3% | 48% |
5 times less than Milk
|
| Potassium | 197mg | 6% | 60% |
1.3 times more than Cucumber
|
| Iron | 0.23mg | 3% | 88% |
11.3 times less than Beef broiled
|
| 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 broiled
|
| 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 | 12µg | 1% | 48% | |
| Vitamin E | 0.77mg | 5% | 50% |
1.9 times less than Kiwi
|
| Selenium | 33µg | 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 | 1.3mg | 8% | 65% |
7.5 times less than Turkey meat
|
| Vitamin B5 | 0.23mg | 5% | 79% |
5 times less than Sunflower seeds
|
| Vitamin B6 | 0.12mg | 9% | 61% |
Equal to Oat
|
| Vitamin B12 | 1.3µg | 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 sprouts
|
| Trans Fat | 0.01g | N/A | 70% |
1063.6 times less than Margarine
|
| Choline | 80mg | 15% | 56% | |
| Saturated Fat | 0.54g | 3% | 68% |
10.9 times less than Beef broiled
|
| 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 broiled
|
| Isoleucine | 0.75mg | 0% | 68% |
1.2 times less than Salmon raw
|
| Leucine | 1.3mg | 0% | 69% |
1.8 times less than Tuna Bluefin
|
| Lysine | 1.6mg | 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*
3.6%
Total Fat
2.4g
2.5%
Saturated Fat 0.54g
0
Trans Fat
0g
19%
Cholesterol 56mg
16%
Sodium 363mg
0
Total Carbohydrate
0g
0
Dietary Fiber
0g
Total Sugars 0g
Includes ? g Added Sugars
Protein
15g
Vitamin D
139mcg
23%
Calcium
25mg
2.5%
Iron
0.23mg
2.9%
Potassium
197mg
5.8%
*
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.
Health checks
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ⓘ
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
Low in Sugars
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.