Know what’s on your plate
Flatfish flounder and sole species
Calories & nutrition facts
cooked, dry heat
Nutrition facts
Per 100 g% DV- Calories 86 kcal —
- Protein 15 g 30%
- Carbohydrate 0 g 0%
- Fat 2.4 g 3%
- Saturated fat 0.5 g 3%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 363 mg 16%
- Cholesterol 56 mg 19%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 12 µg 1%
- Vitamin C 0 mg 0%
- Vitamin D 3.5 µg 18%
- Vitamin E 0.77 mg 5%
- Vitamin K 0.1 µg 0%
- Thiamin (B1) 0.03 mg 2%
- Riboflavin (B2) 0.03 mg 2%
- Niacin (B3) 1.3 mg 8%
- Pantothenic acid (B5) 0.23 mg 5%
- Vitamin B6 0.12 mg 7%
- Folate (B9) 6 µg 2%
- Vitamin B12 1.3 µg 55%
- Choline 79.9 mg 15%
Minerals
- Calcium 25 mg 2%
- Iron 0.23 mg 1%
- Magnesium 22 mg 5%
- Phosphorus 309 mg 25%
- Potassium 197 mg 4%
- Zinc 0.39 mg 4%
- Copper 0.02 mg 3%
- Manganese 0.02 mg 1%
- Selenium 32.6 µg 59%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 86 | 15 g | 0 g | 2.4 g |
| 1 × fillet | 127 g | 109 | 19 g | 0 g | 3 g |
| 1 × oz | 85 g | 73 | 13 g | 0 g | 2 g |
| 2 × fillet | 254 g | 218 | 39 g | 0 g | 6 g |
| ½ × fillet | 63.5 g | 55 | 9.7 g | 0 g | 1.5 g |
| 3 × fillet | 381 g | 328 | 58 g | 0 g | 9 g |
| 4 × fillet | 508 g | 437 | 77 g | 0 g | 12 g |
Similar foods
- Flounder or solecooked92 kcal / 100 g
- Flatfishraw70 kcal / 100 g
- Flounder77 kcal / 100 g
- Plaiceflesh only, baked99 kcal / 100 g
- Plaice filletfried or simmered112 kcal / 100 g
- Soleraw85 kcal / 100 g
- Lemon soleflesh only, steamed95 kcal / 100 g
- Sole filletflesh only, grilled, weighed with skin71 kcal / 100 g
- European turbotcooked, dry heat122 kcal / 100 g
- Halibutatlantic and pacific, cooked, dry heat111 kcal / 100 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 86 kcal, with 15 g protein, 0 g carbohydrate and 2.4 g fat.
How many calories are in 1 × fillet (127 g) of Flatfish flounder and sole species?
1 × fillet (127 g) of Flatfish flounder and sole species has 109 kcal, with 19 g protein, 0 g carbohydrate and 3 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 73 kcal, with 13 g protein, 0 g carbohydrate and 2 g fat.
How many calories are in 2 × fillet (254 g) of Flatfish flounder and sole species?
2 × fillet (254 g) of Flatfish flounder and sole species has 218 kcal, with 39 g protein, 0 g carbohydrate and 6 g fat.
How many calories are in ½ × fillet (63.5 g) of Flatfish flounder and sole species?
½ × fillet (63.5 g) of Flatfish flounder and sole species has 55 kcal, with 9.7 g protein, 0 g carbohydrate and 1.5 g fat.
How many calories are in 3 × fillet (381 g) of Flatfish flounder and sole species?
3 × fillet (381 g) of Flatfish flounder and sole species has 328 kcal, with 58 g protein, 0 g carbohydrate and 9 g fat.
How many calories are in 4 × fillet (508 g) of Flatfish flounder and sole species?
4 × fillet (508 g) of Flatfish flounder and sole species has 437 kcal, with 77 g protein, 0 g carbohydrate and 12 g fat.
Source: USDA FoodData Central 174197 · per 100 g · carbohydrate per EU label, fibre excluded
