Amount of nutrients in 100 g (grams) of Fish, flatfish (flounder and sole species), raw.
| Nutrient | Amount and Unit | Percentage |
Water
|
84.63 g
|
84.63%
|
Energy (calorie)
|
70 kcal
|
|
Energy (joule)
|
294 kJ
|
|
Protein
|
12.41 g
|
12.41%
|
Total lipid (fat)
|
1.93 g
|
1.93%
|
Ash
|
1.22 g
|
1.22%
|
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
|
21 mg
|
0.02%
|
Iron, Fe
|
0.18 mg
|
|
Magnesium, Mg
|
18 mg
|
0.02%
|
Phosphorus, P
|
252 mg
|
0.25%
|
Potassium, K
|
160 mg
|
0.16%
|
Sodium, Na
|
296 mg
|
0.30%
|
Zinc, Zn
|
0.32 mg
|
|
Copper, Cu
|
0.019 mg
|
|
Manganese, Mn
|
0.014 mg
|
|
Selenium, Se
|
26.6 µg
|
|
Vitamin C, total ascorbic acid
|
0 mg
|
|
Thiamin
|
0.022 mg
|
|
Riboflavin
|
0.02 mg
|
|
Niacin
|
1.04 mg
|
|
Pantothenic acid
|
0.185 mg
|
|
Vitamin B-6
|
0.098 mg
|
|
Folate, total
|
5 µg
|
|
Folic acid
|
0 µg
|
|
Folate, food
|
5 µg
|
|
Folate, DFE
|
5 µg
|
|
Choline, total
|
65 mg
|
0.06%
|
|
Vitamin B-12
|
1.13 µg
|
|
Vitamin B-12, added
|
0 µg
|
|
Vitamin A, RAE
|
10 µg
|
|
Retinol
|
10 µg
|
|
Carotene, beta
|
0 µg
|
|
Carotene, alpha
|
0 µg
|
|
Cryptoxanthin, beta
|
0 µg
|
|
Vitamin A, IU
|
33 IU
|
|
Lycopene
|
0 µg
|
|
Lutein + zeaxanthin
|
0 µg
|
|
Vitamin E (alpha-tocopherol)
|
0.63 mg
|
|
Vitamin E, added
|
0 mg
|
|
Tocopherol, beta
|
0.01 mg
|
|
Tocopherol, gamma
|
0.01 mg
|
|
Tocopherol, delta
|
0.26 mg
|
|
Tocotrienol, alpha
|
0 mg
|
|
Tocotrienol, beta
|
0 mg
|
|
Tocotrienol, gamma
|
0 mg
|
|
Tocotrienol, delta
|
0 mg
|
|
Vitamin D (D2 + D3)
|
2.8 µg
|
|
Vitamin D3 (cholecalciferol)
|
2.8 µg
|
|
Vitamin D
|
113 IU
|
|
Vitamin K (phylloquinone)
|
0.1 µg
|
|
Dihydrophylloquinone
|
0 µg
|
|
Menaquinone-4
|
0.2 µg
|
|
Fatty acids, total saturated
|
0.441 g
|
0.44%
|
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
|
0.003 g
|
|
12:0 dodecanoic, lauric fatty acid
|
0.006 g
|
0.01%
|
14:0 tetradecanoic, myristic, common saturated fatty acid
|
0.087 g
|
0.09%
|
15:0 monounsaturated fatty acid
|
0.007 g
|
0.01%
|
16:0 hexadecanoic, palmitic fatty acid
|
0.282 g
|
0.28%
|
17:0 heptadecanoic, margaric fatty acid
|
0.003 g
|
|
18:0 octadecanoic, stearic fatty acid
|
0.053 g
|
0.05%
|
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
|
0.535 g
|
0.54%
|
|
14:1 monounsaturated fatty acid
|
0 g
|
|
|
15:1 monounsaturated fatty acid
|
0 g
|
|
16:1 undifferentiated, hexadecenoic, palmitoleic
|
0.09 g
|
0.09%
|
16:1 cis monounsaturated fatty acid
|
0.088 g
|
0.09%
|
16:1 t monounsaturated fatty acid
|
0.002 g
|
|
|
17:1 monounsaturated fatty acid
|
0.027 g
|
0.03%
|
18:1 undifferentiated
|
0.358 g
|
0.36%
|
18:1 cis
|
0.35 g
|
0.35%
|
18:1 trans
|
0.007 g
|
0.01%
|
20:1 eicosenoic, gadoleic
|
0.06 g
|
0.06%
|
22:1 undifferentiated, docosenoic, erucic
|
0.001 g
|
|
22:1 c saturated fatty acid
|
0 g
|
|
22:1 t saturated fatty acid
|
0.001 g
|
|
24:1 monounsaturated fatty acids
|
0 g
|
|
Fatty acids, total polyunsaturated
|
0.374 g
|
0.37%
|
|
18:2 undifferentiated
|
0.045 g
|
0.04%
|
18:2 n-6 c,c
|
0.043 g
|
0.04%
|
18:2 conjugated linoleic acid (CLAs)
|
0 g
|
|
18:2 t not further defined
|
0.001 g
|
|
18:3 undifferentiated, octadecatrienoic, linolenic
|
0.017 g
|
0.02%
|
18:3 n-3 c,c,c (ALA)
|
0.017 g
|
0.02%
|
18:3 n-6 c,c,c
|
0.001 g
|
|
18:4 octadecatetraenoic, parinaric
|
0.012 g
|
0.01%
|