Flatfish · Pleuronectiformes
Fish, flatfish (flounder and sole species), cooked, dry heat
Nutrition facts per 100 g · edible portion
Aquatic FoodsDietary labels are inferred automatically from Fish, flatfish (flounder and sole species), cooked, dry heat's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Very good nutrient density 40/100
How many beneficial nutrients Fish, flatfish (flounder and sole species), cooked, dry heat delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Fish, flatfish (flounder and sole species), cooked, dry heat come from — the split across carbs, fat & protein.
26% from fat
-
Carbs 0%0.0 g per serving
-
Fat 26%2.4 g per serving
-
Protein 74%15.2 g per serving
What Fish, flatfish (flounder and sole species), cooked, dry heat is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 0.0 g | |
| Dietary Fiber | 0.0 g | |
| Starch | 0.0 g | — |
| Total Sugars | 0.0 g | — |
| Sucrose | 0.0 g | — |
| Glucose | 0.0 g | — |
| Fructose | 0.0 g | — |
| Lactose | 0.0 g | — |
| Maltose | 0.0 g | — |
| Galactose | 0.0 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 2.4 g | |
| Saturated Fat | 0.5 g | |
| Monounsaturated Fat | 0.7 g | — |
| Polyunsaturated Fat | 0.5 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 21.0 mg | — |
| Omega-6 Fatty Acids | 55.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 4.0 mg | — |
| Lauric Acid | 8.0 mg | — |
| Myristic Acid | 106.0 mg | — |
| Palmitic Acid | 346.0 mg | — |
| Stearic Acid | 65.0 mg | — |
| Arachidic Acid | 1.0 mg | — |
| Behenic Acid | 0.0 mg | — |
| Palmitoleic Acid | 111.0 mg | — |
| Oleic Acid | 439.0 mg | — |
| Gadoleic Acid | 73.0 mg | — |
| Erucic Acid | 1.0 mg | — |
| Nervonic Acid | 0.0 mg | — |
| Linoleic Acid | 55.0 mg | — |
| Arachidonic Acid | 18.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 168.0 mg | — |
| Docosahexaenoic Acid (DHA) | 132.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 15.2 g | |
| Histidine | 374.0 mg | — |
| Isoleucine | 754.0 mg | — |
| Leucine | 1,335.0 mg | — |
| Lysine | 1,561.0 mg | — |
| Methionine | 560.0 mg | — |
| Phenylalanine | 624.0 mg | — |
| Threonine | 719.0 mg | — |
| Tryptophan | 197.0 mg | — |
| Valine | 800.0 mg | — |
| Alanine | 948.0 mg | — |
| Arginine | 1,099.0 mg | — |
| Aspartic Acid | 1,698.0 mg | — |
| Cystine | 183.0 mg | — |
| Glutamic Acid | 2,614.0 mg | — |
| Glycine | 786.0 mg | — |
| Proline | 599.0 mg | — |
| Serine | 712.0 mg | — |
| Tyrosine | 588.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 12.0 mcg | |
| Vitamin C | 0.0 mg | |
| Vitamin D | 3.5 mcg | |
| Vitamin E | 0.8 mg | |
| Vitamin K | 0.1 mcg | |
| Thiamin (B1) | 0.0 mg | |
| Riboflavin (B2) | 0.0 mg | |
| Niacin (B3) | 1.3 mg | |
| Vitamin B6 | 0.1 mg | |
| Folate (B9) | 6.0 mcg | |
| Vitamin B12 | 1.3 mcg | |
| Pantothenic Acid (B5) | 0.2 mg | |
| Choline | 79.9 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 25.0 mg | |
| Iron | 0.2 mg | |
| Magnesium | 22.0 mg | |
| Phosphorus | 309.0 mg | |
| Potassium | 197.0 mg | |
| Sodium | 363.0 mg | |
| Zinc | 0.4 mg | |
| Copper | 0.0 mg | |
| Manganese | 0.0 mg | |
| Selenium | 32.6 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 56.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 1.5 g | — |
About Fish, flatfish (flounder and sole species), cooked, dry heat
Flatfish are a group of ocean fish famous for their flat, oval bodies and both eyes on one side of the head, an adaptation to a life spent lying on the seabed. The culinary category takes in many prized food fish, among them flounder, sole, plaice, dab, turbot, and halibut. Their flesh is lean, delicate, and mild, with a fine flake and a subtly sweet flavor that has made fillets like Dover sole and flounder restaurant favorites.
Flatfish are a good source of lean, high-quality protein and supply B vitamins, selenium, and, in the case of halibut, some omega-3 fats, all while staying low in fat and calories. The thin, tender fillets cook quickly and suit gentle methods such as pan-frying, baking, steaming, and broiling, taking well to light sauces, lemon, butter, and herbs that do not overpower them. Because the fillets are so lean and thin, they overcook in a flash, so watch them closely.
Choose fillets that smell clean and sea-fresh with firm, translucent flesh, keep them well chilled, and cook them within a day or two.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Fish, flatfish (flounder and sole species), cooked, dry heat?
There are 86 calories in 100 g of Fish, flatfish (flounder and sole species), cooked, dry heat, or about 109 calories in 1 fillet (127 g).
How much protein is in Fish, flatfish (flounder and sole species), cooked, dry heat?
Fish, flatfish (flounder and sole species), cooked, dry heat contains 15.2 g of protein per 100 g.
How many carbs are in Fish, flatfish (flounder and sole species), cooked, dry heat?
Fish, flatfish (flounder and sole species), cooked, dry heat has 0.0 g of carbohydrates per 100 g.
How much fat is in Fish, flatfish (flounder and sole species), cooked, dry heat?
Fish, flatfish (flounder and sole species), cooked, dry heat provides 2.4 g of total fat per 100 g.
What is Fish, flatfish (flounder and sole species), cooked, dry heat a good source of?
Fish, flatfish (flounder and sole species), cooked, dry heat is an excellent source of Selenium (59% DV), Vitamin B12 (55% DV), Protein (30% DV) and Phosphorus (25% DV) and a good source of Vitamin D and Choline (per 100 g). Daily Values are based on a 2,000-calorie diet.
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