Flatfish (flounder and sole species)raw
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Nutrition Facts
Serving size3 oz (85.05 g)
Amount per serving
Calories
% Daily Value*
Total Fat 1.6 g2%
Saturated Fat 0.38 g2%
Trans Fat 0.01 g
Cholesterol 38 mg13%
Sodium 252 mg11%
Total Carbohydrate 0 g0%
Dietary Fiber 0 g0%
Total Sugars 0 g
Protein 11 g
Vitamin D 2.4 mcg12%
Calcium 18 mg1%
Iron 0.15 mg1%
Potassium 136 mg3%
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. “—” = no data.
All nutrients
Per 3 oz (85.05 g).
| Nutrient | Amount | % DV | Per 100 g | |
|---|---|---|---|---|
| Calories & macronutrients | ||||
| Calories | 60 kcal | 70 kcal | ||
| Protein | 11 g | 21% | 12 g | |
| Carbohydrate | 0 g | 0% | 0 g | |
| Fiber | 0 g | 0% | 0 g | |
| Total sugars | 0 g | 0 g | ||
| Total fat | 1.6 g | 2% | 1.9 g | |
| Saturated fat | 0.38 g | 2% | 0.44 g | |
| Monounsaturated fat | 0.46 g | 0.54 g | ||
| Polyunsaturated fat | 0.32 g | 0.37 g | ||
| Trans fat | 0.01 g | 0.01 g | ||
| Cholesterol | 38 mg | 13% | 45 mg | |
| Vitamins | ||||
| Vitamin A (RAE) | 8.5 mcg | 1% | 10 mcg | |
| Vitamin C | 0 mg | 0% | 0 mg | |
| Vitamin D | 2.4 mcg | 12% | 2.8 mcg | |
| Vitamin E | 0.54 mg | 4% | 0.63 mg | |
| Vitamin K | 0.09 mcg | 0% | 0.1 mcg | |
| Thiamin (B1) | 0.02 mg | 2% | 0.02 mg | |
| Riboflavin (B2) | 0.02 mg | 1% | 0.02 mg | |
| Niacin (B3) | 0.88 mg | 6% | 1 mg | |
| Vitamin B6 | 0.08 mg | 5% | 0.1 mg | |
| Folate (DFE) | 4.3 mcg | 1% | 5 mcg | |
| Vitamin B12 | 0.96 mcg | 40% | 1.1 mcg | |
| Pantothenic acid (B5) | 0.16 mg | 3% | 0.19 mg | |
| Choline | 55 mg | 10% | 65 mg | |
| Minerals | ||||
| Calcium | 18 mg | 1% | 21 mg | |
| Iron | 0.15 mg | 1% | 0.18 mg | |
| Magnesium | 15 mg | 4% | 18 mg | |
| Phosphorus | 214 mg | 17% | 252 mg | |
| Potassium | 136 mg | 3% | 160 mg | |
| Sodium | 252 mg | 11% | 296 mg | |
| Zinc | 0.27 mg | 2% | 0.32 mg | |
| Copper | 0.02 mg | 2% | 0.02 mg | |
| Manganese | 0.01 mg | 1% | 0.01 mg | |
| Selenium | 23 mcg | 41% | 27 mcg | |
| Other | ||||
| Omega-3 ALA | 0.01 g | 1% | 0.02 g | |
| Omega-3 EPA | 0.12 g | 0.14 g | ||
| Omega-3 DHA | 0.09 g | 0.11 g | ||
| Water | 72 g | 85 g | ||
| Alcohol | 0 g | 0 g | ||
| Caffeine | 0 mg | 0 mg | ||
% DV = share of the FDA Daily Value for adults (a 2,000-calorie reference diet; adequate intake where no Daily Value exists). “—” means USDA has no measurement for this nutrient, which is not the same as zero.
Contaminants
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Other forms of flatfish (flounder and sole species)
Nutritionally similar foods
- CodAtlantic, wild caught, raw60 kcal per 3 ozRich in Vitamin B12
- Haddockraw63 kcal per 3 ozRich in Vitamin B12
- Pollockraw48 kcal per 3 ozRich in Vitamin B12
- Ocean perchAtlantic, raw67 kcal per 3 ozRich in Vitamin B12
- Alaska Pollockraw67 kcal per 3 ozRich in Vitamin B12
- Shrimpfarm raised, raw64 kcal per 3 ozRich in Vitamin B12
Where this data comes from
USDA’s long-standing Standard Reference database (final release April 2018).
- Dataset
- USDA FoodData Central, SR Legacy
- Published
- April 1, 2019
- Release used
- FoodData Central SR Legacy 2018-04
Values are per 100 g of edible portion, scaled to the serving you choose. USDA data is public domain. For general information, not medical advice.