Know what’s on your plate
Flatfish flounder and sole species
Calories & nutrition
raw
Nutrition facts
Per 100 g% DV- Calories 70 kcal —
- Protein 12.4 g 25%
- Carbohydrate 0 g 0%
- Fat 1.9 g 2%
- Saturated fat 0.4 g 2%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 296 mg 13%
- Cholesterol 45 mg 15%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 10 µg 1%
- Vitamin C 0 mg 0%
- Vitamin D 2.8 µg 14%
- Vitamin E 0.63 mg 4%
- Vitamin K 0.1 µg 0%
- Thiamin (B1) 0.02 mg 2%
- Riboflavin (B2) 0.02 mg 2%
- Niacin (B3) 1 mg 7%
- Pantothenic acid (B5) 0.18 mg 4%
- Vitamin B6 0.1 mg 6%
- Folate (B9) 5 µg 1%
- Vitamin B12 1.1 µg 47%
- Choline 65 mg 12%
Minerals
- Calcium 21 mg 2%
- Iron 0.18 mg 1%
- Magnesium 18 mg 4%
- Phosphorus 252 mg 20%
- Potassium 160 mg 3%
- Zinc 0.32 mg 3%
- Copper 0.02 mg 2%
- Manganese 0.01 mg 1%
- Selenium 26.6 µg 48%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 70 | 12.4 g | 0 g | 1.9 g |
| 1 × oz, boneless | 28.4 g | 20 | 3.5 g | 0 g | 0.5 g |
| 1 × fillet | 163 g | 114 | 20.2 g | 0 g | 3.1 g |
| 1 × oz | 85 g | 60 | 10.5 g | 0 g | 1.6 g |
| 2 × oz, boneless | 56.7 g | 40 | 7 g | 0 g | 1.1 g |
| ½ × oz, boneless | 14.2 g | 10 | 1.8 g | 0 g | 0.3 g |
| 3 × oz, boneless | 85.1 g | 60 | 10.6 g | 0 g | 1.6 g |
| 4 × oz, boneless | 113.4 g | 79 | 14.1 g | 0 g | 2.2 g |
Questions about Flatfish flounder and sole species
How many calories are in 100 g of Flatfish flounder and sole species?
100 g of Flatfish flounder and sole species has 70 kcal, with 12.4 g protein, 0 g carbohydrate and 1.9 g fat.
How many calories are in 1 × oz, boneless (28.4 g) of Flatfish flounder and sole species?
1 × oz, boneless (28.4 g) of Flatfish flounder and sole species has 20 kcal, with 3.5 g protein, 0 g carbohydrate and 0.5 g fat.
How many calories are in 1 × fillet (163 g) of Flatfish flounder and sole species?
1 × fillet (163 g) of Flatfish flounder and sole species has 114 kcal, with 20.2 g protein, 0 g carbohydrate and 3.1 g fat.
How many calories are in 1 × oz (85 g) of Flatfish flounder and sole species?
1 × oz (85 g) of Flatfish flounder and sole species has 60 kcal, with 10.5 g protein, 0 g carbohydrate and 1.6 g fat.
How many calories are in 2 × oz, boneless (56.7 g) of Flatfish flounder and sole species?
2 × oz, boneless (56.7 g) of Flatfish flounder and sole species has 40 kcal, with 7 g protein, 0 g carbohydrate and 1.1 g fat.
How many calories are in ½ × oz, boneless (14.2 g) of Flatfish flounder and sole species?
½ × oz, boneless (14.2 g) of Flatfish flounder and sole species has 10 kcal, with 1.8 g protein, 0 g carbohydrate and 0.3 g fat.
How many calories are in 3 × oz, boneless (85.1 g) of Flatfish flounder and sole species?
3 × oz, boneless (85.1 g) of Flatfish flounder and sole species has 60 kcal, with 10.6 g protein, 0 g carbohydrate and 1.6 g fat.
How many calories are in 4 × oz, boneless (113.4 g) of Flatfish flounder and sole species?
4 × oz, boneless (113.4 g) of Flatfish flounder and sole species has 79 kcal, with 14.1 g protein, 0 g carbohydrate and 2.2 g fat.
Source: USDA FoodData Central 174196 · per 100 g · carbohydrate per EU label, fibre excluded
