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 for selected serving | 70 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 0 grams |
| Default serving size ⓘ Serving sizes are mostly 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. | 0 mg |
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
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
99IU of 5,000IU
2%
Vitamin E:
1.9mg of 15mg
13%
Vitamin D:
8.4µg of 10µg
84%
Vitamin C:
0mg of 90mg
0%
Vitamin B1:
0.07mg of 1mg
5.5%
Vitamin B2:
0.06mg of 1mg
4.6%
Vitamin B3:
3.1mg of 16mg
20%
Vitamin B5:
0.56mg of 5mg
11%
Vitamin B6:
0.29mg of 1mg
23%
Folate:
15µg of 400µg
3.8%
Vitamin B12:
3.4µg of 2µg
141%
Choline:
195mg of 550mg
35%
Vitamin K:
0.3µg of 120µg
0.25%
Vitamin chart - relative view
Vitamin D
2.8 µg
TOP 41%
Macronutrients chart
Protein:
Daily Value: 25%
12.4 g of 50 g
12.4 g (25% of DV )
Fats:
Daily Value: 3%
1.9 g of 65 g
1.9 g (3% of DV )
Carbs:
Daily Value: 0%
0 g of 300 g
0 g (0% of DV )
Water:
Daily Value: 4%
84.6 g of 2,000 g
84.6 g (4% of DV )
Other:
1 g
1 g
Protein quality breakdown
Tryptophan:
483mg of 280mg
173%
Threonine:
1755mg of 1,050mg
167%
Isoleucine:
1842mg of 1,400mg
132%
Leucine:
3261mg of 2,730mg
119%
Lysine:
3810mg of 2,100mg
181%
Methionine:
1365mg of 1,050mg
130%
Phenylalanine:
1524mg of 1,750mg
87%
Valine:
1953mg of 1,820mg
107%
Histidine:
912mg of 700mg
130%
Fat type information
Saturated Fat:
0.44 g
Monounsaturated Fat:
0.54 g
Polyunsaturated fat:
0.37 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 | 12g | 30% | 38% |
4.4 times more than Broccoli
|
| Fats | 1.9g | 3% | 68% |
17.3 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 | 45mg | 15% | 38% |
8.3 times less than Egg
|
| Vitamin D | 2.8µg | 28% | 41% |
1.3 times more than Egg
|
| Magnesium | 18mg | 4% | 66% |
7.8 times less than Almonds
|
| Calcium | 21mg | 2% | 52% |
6 times less than Milk
|
| Potassium | 160mg | 5% | 69% |
1.1 times more than Cucumber
|
| Iron | 0.18mg | 2% | 90% |
14.4 times less than Beef broiled
|
| 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 | 10µg | 1% | 51% | |
| Vitamin E | 0.63mg | 4% | 53% |
2.3 times less than Kiwi
|
| Manganese | 0.01mg | 1% | 83% | |
| Selenium | 27µg | 48% | 36% | |
| 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 | 1mg | 7% | 68% |
9.2 times less than Turkey meat
|
| Vitamin B5 | 0.19mg | 4% | 82% |
6.1 times less than Sunflower seeds
|
| Vitamin B6 | 0.1mg | 8% | 65% |
1.2 times less than Oat
|
| Vitamin B12 | 1.1µg | 47% | 40% |
1.6 times more than Pork
|
| Vitamin K | 0.1µg | 0% | 88% |
1016 times less than Broccoli
|
| Trans Fat | 0.01g | N/A | 71% |
1353.6 times less than Margarine
|
| Folate | 5µg | 1% | 79% |
12.2 times less than Brussels sprouts
|
| Choline | 65mg | 12% | 61% | |
| 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 | 1.1mg | 0% | 72% |
2.2 times less than Tuna Bluefin
|
| Lysine | 1.3mg | 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 Almonds
|
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
1.9g
2%
Saturated Fat 0.44g
0
Trans Fat
0g
15%
Cholesterol 45mg
13%
Sodium 296mg
0
Total Carbohydrate
0g
0
Dietary Fiber
0g
Total Sugars 0g
Includes ? g Added Sugars
Protein
12g
Vitamin D
113mcg
19%
Calcium
21mg
2.1%
Iron
0.18mg
2.3%
Potassium
160mg
4.7%
*
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
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.