Conversion Calculator

Amount of nutrients in 100 g (grams) of Fish, flatfish (flounder and sole species), cooked, dry heat.

Nutrient	Amount and Unit	Percentage
Water	81.11 g	81.11%
Energy (calorie)	86 kcal
Energy (joule)	362 kJ
Protein	15.24 g	15.24%
Total lipid (fat)	2.37 g	2.37%
Ash	1.49 g	1.49%
Carbohydrate, by difference	0 g
Fiber, total dietary	0 g
Sugars, total	0 g
Sucrose	0 g
Glucose (dextrose)	0 g
Fructose	0 g
Lactose	0 g
Maltose	0 g
Galactose	0 g
Starch	0 g
Calcium, Ca	25 mg	0.02%
Iron, Fe	0.23 mg
Magnesium, Mg	22 mg	0.02%
Phosphorus, P	309 mg	0.31%
Potassium, K	197 mg	0.20%
Sodium, Na	363 mg	0.36%
Zinc, Zn	0.39 mg
Copper, Cu	0.023 mg
Manganese, Mn	0.017 mg
Selenium, Se	32.6 µg
Vitamin C, total ascorbic acid	0 mg
Thiamin	0.026 mg
Riboflavin	0.025 mg
Niacin	1.278 mg
Pantothenic acid	0.227 mg
Vitamin B-6	0.115 mg
Folate, total	6 µg
Folic acid	0 µg
Folate, food	6 µg
Folate, DFE	6 µg
Choline, total	79.9 mg	0.08%
Vitamin B-12	1.31 µg
Vitamin B-12, added	0 µg
Vitamin A, RAE	12 µg
Retinol	12 µg
Carotene, beta	0 µg
Carotene, alpha	0 µg
Cryptoxanthin, beta	0 µg
Vitamin A, IU	37 IU
Lycopene	0 µg
Lutein + zeaxanthin	0 µg
Vitamin E (alpha-tocopherol)	0.77 mg
Vitamin E, added	0 mg
Tocopherol, beta	0.02 mg
Tocopherol, gamma	0.01 mg
Tocopherol, delta	0.32 mg
Tocotrienol, alpha	0 mg
Tocotrienol, beta	0 mg
Tocotrienol, gamma	0 mg
Tocotrienol, delta	0 mg
Vitamin D (D2 + D3)	3.5 µg
Vitamin D3 (cholecalciferol)	3.5 µg
Vitamin D	139 IU
Vitamin K (phylloquinone)	0.1 µg
Dihydrophylloquinone	0 µg
Menaquinone-4	0.3 µg
Fatty acids, total saturated	0.542 g	0.54%
4:0 butanoic, butyric fatty acid	0 g
6:0 hexanoic, caproic fatty acid	0 g
8:0 octanoic, caprylic fatty acid	0 g
10:0 decanoic, capric fatty acid	0.004 g
12:0 dodecanoic, lauric fatty acid	0.008 g	0.01%
14:0 tetradecanoic, myristic, common saturated fatty acid	0.106 g	0.11%
15:0 monounsaturated fatty acid	0.008 g	0.01%
16:0 hexadecanoic, palmitic fatty acid	0.346 g	0.35%
17:0 heptadecanoic, margaric fatty acid	0.004 g
18:0 octadecanoic, stearic fatty acid	0.065 g	0.06%
20:0 eicosanoic, arachidic fatty acid	0.001 g
22:0 saturated fatty acid	0 g
24:0 saturated fatty acids	0.001 g
Fatty acids, total monounsaturated	0.657 g	0.66%
14:1 monounsaturated fatty acid	0 g
15:1 monounsaturated fatty acid	0 g
16:1 undifferentiated, hexadecenoic, palmitoleic	0.111 g	0.11%
17:1 monounsaturated fatty acid	0.033 g	0.03%
18:1 undifferentiated	0.439 g	0.44%
20:1 eicosenoic, gadoleic	0.073 g	0.07%
22:1 undifferentiated, docosenoic, erucic	0.001 g
24:1 monounsaturated fatty acids	0 g
Fatty acids, total polyunsaturated	0.459 g	0.46%
18:2 undifferentiated	0.055 g	0.06%
18:3 undifferentiated, octadecatrienoic, linolenic	0.021 g	0.02%
18:4 octadecatetraenoic, parinaric	0.015 g	0.02%
20:2 n-6 c,c	0.006 g	0.01%
20:3 undifferentiated	0.009 g	0.01%
20:4 undifferentiated, eicosatetraenoic, arachidonic	0.018 g	0.02%
20:5 n-3 (EPA)	0.168 g	0.17%
22:4 polyunsaturated fatty acids	0.002 g
22:5 ω-3, n-3 docosapentaenoic (DPA), clupanodonic	0.034 g	0.03%
22:6 Omega−3 DHA (ω-3, n-3) docosahexaenoic	0.132 g	0.13%
Fatty acids, total trans	0.014 g	0.01%
Cholesterol	56 mg	0.06%
Tryptophan	0.197 g	0.20%
Threonine	0.719 g	0.72%