Fish, flatfish (flounder and sole species), raw

Nutritional value of Fish, flatfish (flounder and sole species), raw
Serving Size:1 fillet, 163 g

Calories 114 Kcal. Calories from Fat 28.35 Kcal.

 

Proximity Amount % DV
Water 137.95 g N/D
Energy 114 Kcal N/D
Energy 479 kJ N/D
Protein 20.23 g 40.46%
Total Fat (lipid) 3.15 g 9.00%
Ash 1.99 g N/D

 
Minerals Amount % DV
Calcium, Ca 34 mg 3.40%
Iron, Fe 0.29 mg 3.63%
Magnesium, Mg 29 mg 6.90%
Phosphorus, P 411 mg 58.71%
Potassium, K 261 mg 5.55%
Sodium, Na 482 mg 32.13%
Zinc, Zn 0.52 mg 4.73%
Copper, Cu 0.031 mg 3.44%
Manganese, Mn 0.023 mg 1.00%
Selenium, Se 43.4 µg 78.91%


 
Vitamins Amount % DV
Water soluble Vitamins
Vitamin B1 (Thiamin) 0.036 mg 3.00%
Vitamin B2 (Riboflavin) 0.033 mg 2.54%
Vitamin B3 (Niacin) 1.695 mg 10.59%
Vitamin B5 (Pantothenic acid) 0.302 mg 6.04%
Vitamin B6 (Pyridoxine) 0.16 mg 12.31%
Vitamin B9 (Folate) 8 µg 2.00%
Folate, food 8 µg N/D
Folate, DEF 8 µg N/D
Choline 106 mg 19.27%
Vitamin B-12 (Cobalamine) 1.84 µg 76.67%
Fat soluble Vitamins
Vitamin A, RAE 16 µg 2.29%
Vitamin A, IU 54 IU N/D
Retinol 16 µg N/D
Vitamin E (alpha-tocopherol) 1.03 mg 6.87%
Tocopherol, beta 0.02 mg N/D
Tocopherol, gamma 0.02 mg N/D
Tocopherol, delta 0.42 mg N/D
Vitamin D (D2 + D3) 4.6 µg N/D
Vitamin D3 (cholecalciferol) 4.6 µg N/D
Vitamin D 184 IU N/D
Vitamin K (phylloquinone) 0.2 µg 0.17%

 
Lipids Amount % DV
Fatty acids, total saturated 0.719 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) 0.142 g N/D
pentadecanoic acid (15:00) 0.011 g N/D
Palmitic acid 16:00 (Hexadecanoic acid) 0.46 g N/D
Margaric acid (heptadecanoic acid) 17:00 0.005 g N/D
Stearic acid 18:00 (Octadecanoic acid) 0.086 g N/D
Arachidic acid 20:00 (Eicosanoic acid) 0.002 g N/D
Lignoceric acid (tetracosanoic acid) 24:00 0.002 g N/D
Fatty acids, total monounsaturated 0.872 g N/D
16:1 undifferentiated 0.147 g N/D
16:1 c 0.143 g N/D
16:1 t 0.003 g N/D
17:01 0.044 g N/D
18:1 undifferentiated 0.584 g N/D
18:1 c 0.571 g N/D
18:1 t 0.011 g N/D
20:01 0.098 g N/D
22:1 undifferentiated 0.002 g N/D
22:1 t 0.002 g N/D
Fatty acids, total polyunsaturated 0.61 g N/D
Linoleic acid 18:2 (octadecadienoic acid) 0.073 g N/D
18:2 n-6 c,c 0.07 g N/D
18:2 t not further defined 0.002 g N/D
18:3 undifferentiated 0.028 g N/D
18:3 n-3 c,c,c (ALA) 0.028 g N/D
18:3 n-6 c,c,c 0.002 g N/D
18:04 0.02 g N/D
20:2 n-6 c,c 0.008 g N/D
20:3 undifferentiated 0.011 g N/D
20:3 n-6 0.003 g N/D
20:4 undifferentiated 0.024 g N/D
20:5 n-3 (EPA) 0.223 g N/D
22:04 0.002 g N/D
22:5 n-3 (DPA) 0.046 g N/D
22:6 n-3 (DHA) 0.176 g N/D
Fatty acids, total trans 0.018 g N/D
Fatty acids, total trans-monoenoic 0.016 g N/D
Cholesterol 73 mg N/D

 
Amino acids Amount % DV
Tryptophan 0.262 g 59.55%
Threonine 0.954 g 54.20%
Isoleucine 1.001 g 59.87%
Leucine 1.772 g 47.94%
Lysine 2.07 g 61.90%
Methionine 0.742 g N/D
Cystine 0.243 g N/D
Phenylalanine 0.828 g N/D
Tyrosine 0.781 g N/D
Valine 1.061 g 50.24%
Arginine 1.459 g N/D
Histidine 0.496 g 40.26%
Alanine 1.257 g N/D
Aspartic acid 2.253 g N/D
Glutamic acid 3.467 g N/D
Glycine 1.043 g N/D
Proline 0.794 g N/D
Serine 0.944 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.