Flatfish
Fish, (flounder and sole species), cooked, dry heat
2 fillet of flatfish (Fish, (flounder and sole species), cooked, dry heat) contains 218 Calories The macronutrient breakdown is 0% carbs, 26% fat, and 74% protein. This has a relatively low calorie density, with 86 Calories per 100g.
Nutrition Facts
For 2 fillet of flatfish (254g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 218 | |
| Fats | 6g | 8% |
| Saturated fats | 1g | 7% |
| Trans fats | 0g | |
| Cholesterol | 142mg | 47% |
| Sodium | 922mg | 40% |
| Carbs | 0g | 0% |
| Net carbs | 0g | |
| Fiber | 0g | 0% |
| Sugar | 0g | |
| Protein | 39g | |
| Calcium | 64mg | 6% |
| Iron | 1mg | 7% |
| Potassium | 500mg | 11% |
| Vitamin D | 9μg | 59% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 0μg | |
| Caffeine | 0mg | |
| Choline | 203mg | 37% |
| Copper | 0.1mg | 6% |
| Fluoride | – | |
| Folate (B9) | 15μg | 4% |
| Lycopene | 0μg | |
| Magnesium | 56mg | 13% |
| Manganese | 0mg | 2% |
| Niacin | 3mg | 20% |
| Pantothenic acid | 1mg | 12% |
| Phosphorus | 785mg | 112% |
| Retinol | 30μg | |
| Riboflavin (B2) | 0.1mg | 5% |
| Selenium | 83μg | 151% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 6% |
| Vitamin A IU | 94IU | |
| Vitamin A | 30μg | 3% |
| Vitamin B12 | 3μg | 139% |
| Vitamin B6 | 0.3mg | 22% |
| Vitamin C | 0mg | 0% |
| Vitamin D IU | 353IU | |
| Vitamin D2 | – | |
| Vitamin D3 | 9μg | |
| Vitamin E | 2mg | 13% |
| Vitamin K | 0.3μg | 0.2% |
| Zinc | 1mg | 9% |
| Sugars | ||
| Sugar | 0g | |
| Sucrose | 0g | |
| Glucose | 0g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 1g | 7% |
| Monounsaturated fats | 2g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 1g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | – | |
| Docosahexaenoic Acid (DHA) | 0.3g | |
| Eicosapentaenoic Acid (EPA) | 0.4g | |
| Docosapentaenoic Acid (DPA) | 0.1g | |
| Amino Acids | ||
| Alanine | 2g | |
| Arginine | 3g | |
| Aspartic acid | 4g | |
| Cystine | 0.5g | |
| Glutamic acid | 7g | |
| Glycine | 2g | |
| Histidine | 1g | |
| Hydroxyproline | – | |
| Isoleucine | 2g | |
| Leucine | 3g | |
| Lysine | 4g | |
| Methionine | 1g | |
| Phenylalanine | 2g | |
| Proline | 2g | |
| Serine | 2g | |
| Threonine | 2g | |
| Tryptophan | 1g | |
| Tyrosine | 1g | |
| Valine | 2g | |
Similar Foods
Flatfish Fish, (flounder and sole species), raw
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