Nutritional value of Fish, flatfish (flounder and sole species), cooked, dry heat
Serving Size:1 fillet, 127 g
Calories 109 Kcal. Calories from Fat 27.09 Kcal.
| Proximity | Amount | % DV |
|---|---|---|
| Water | 103.01 g | N/D |
| Energy | 109 Kcal | N/D |
| Energy | 460 kJ | N/D |
| Protein | 19.35 g | 38.70% |
| Total Fat (lipid) | 3.01 g | 8.60% |
| Ash | 1.89 g | N/D |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium, Ca | 32 mg | 3.20% |
| Iron, Fe | 0.29 mg | 3.63% |
| Magnesium, Mg | 28 mg | 6.67% |
| Phosphorus, P | 392 mg | 56.00% |
| Potassium, K | 250 mg | 5.32% |
| Sodium, Na | 461 mg | 30.73% |
| Zinc, Zn | 0.5 mg | 4.55% |
| Copper, Cu | 0.029 mg | 3.22% |
| Manganese, Mn | 0.022 mg | 0.96% |
| Selenium, Se | 41.4 µg | 75.27% |
| Vitamins | Amount | % DV |
|---|---|---|
| Water soluble Vitamins | ||
| Vitamin B1 (Thiamin) | 0.033 mg | 2.75% |
| Vitamin B2 (Riboflavin) | 0.032 mg | 2.46% |
| Vitamin B3 (Niacin) | 1.623 mg | 10.14% |
| Vitamin B5 (Pantothenic acid) | 0.288 mg | 5.76% |
| Vitamin B6 (Pyridoxine) | 0.146 mg | 11.23% |
| Vitamin B9 (Folate) | 8 µg | 2.00% |
| Folate, food | 8 µg | N/D |
| Folate, DEF | 8 µg | N/D |
| Choline | 101.5 mg | 18.45% |
| Vitamin B-12 (Cobalamine) | 1.66 µg | 69.17% |
| Fat soluble Vitamins | ||
| Vitamin A, RAE | 15 µg | 2.14% |
| Vitamin A, IU | 47 IU | N/D |
| Retinol | 15 µg | N/D |
| Vitamin E (alpha-tocopherol) | 0.98 mg | 6.53% |
| Tocopherol, beta | 0.03 mg | N/D |
| Tocopherol, gamma | 0.01 mg | N/D |
| Tocopherol, delta | 0.41 mg | N/D |
| Vitamin D (D2 + D3) | 4.4 µg | N/D |
| Vitamin D3 (cholecalciferol) | 4.4 µg | N/D |
| Vitamin D | 177 IU | N/D |
| Vitamin K (phylloquinone) | 0.1 µg | 0.08% |
| Lipids | Amount | % DV |
|---|---|---|
| Fatty acids, total saturated | 0.688 g | N/D |
| capric acid 10:00 (decanoic acid) | 0.005 g | N/D |
| Lauric acid (dodecanoic acid) 12:00 | 0.01 g | N/D |
| Myristic acid 14:00(Tetradecanoic acid) | 0.135 g | N/D |
| pentadecanoic acid (15:00) | 0.01 g | N/D |
| Palmitic acid 16:00 (Hexadecanoic acid) | 0.439 g | N/D |
| Margaric acid (heptadecanoic acid) 17:00 | 0.005 g | N/D |
| Stearic acid 18:00 (Octadecanoic acid) | 0.083 g | N/D |
| Arachidic acid 20:00 (Eicosanoic acid) | 0.001 g | N/D |
| Lignoceric acid (tetracosanoic acid) 24:00 | 0.001 g | N/D |
| Fatty acids, total monounsaturated | 0.834 g | N/D |
| Palmitoleic acid 16:1 (hexadecenoic acid) | 0.141 g | N/D |
| Heptadecenoic acid 17:1 | 0.042 g | N/D |
| Oleic acid 18:1 (octadecenoic acid) | 0.558 g | N/D |
| Gadoleic acid 20:1 (eicosenoic acid) | 0.093 g | N/D |
| Erucic acid 22:1 (docosenoic acid) | 0.001 g | N/D |
| Fatty acids, total polyunsaturated | 0.583 g | N/D |
| Linoleic acid 18:2 (octadecadienoic acid) | 0.07 g | N/D |
| Linolenic acid 18:3 (Octadecatrienoic acid) | 0.027 g | N/D |
| 18:04 | 0.019 g | N/D |
| 20:2 n-6 c,c | 0.008 g | N/D |
| 20:3 undifferentiated | 0.011 g | N/D |
| 20:4 undifferentiated | 0.023 g | N/D |
| 20:5 n-3 (EPA) | 0.213 g | N/D |
| 22:04 | 0.003 g | N/D |
| 22:5 n-3 (DPA) | 0.043 g | N/D |
| 22:6 n-3 (DHA) | 0.168 g | N/D |
| Fatty acids, total trans | 0.018 g | N/D |
| Cholesterol | 71 mg | N/D |
| Amino acids | Amount | % DV |
|---|---|---|
| Tryptophan | 0.25 g | 56.82% |
| Threonine | 0.913 g | 51.88% |
| Isoleucine | 0.958 g | 57.30% |
| Leucine | 1.695 g | 45.86% |
| Lysine | 1.982 g | 59.27% |
| Methionine | 0.711 g | N/D |
| Cystine | 0.232 g | N/D |
| Phenylalanine | 0.792 g | N/D |
| Tyrosine | 0.747 g | N/D |
| Valine | 1.016 g | 48.11% |
| Arginine | 1.396 g | N/D |
| Histidine | 0.475 g | 38.56% |
| Alanine | 1.204 g | N/D |
| Aspartic acid | 2.156 g | N/D |
| Glutamic acid | 3.32 g | N/D |
| Glycine | 0.998 g | N/D |
| Proline | 0.761 g | N/D |
| Serine | 0.904 g | N/D |
*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.
Source:
https://ndb.nal.usda.gov/ 