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Fish, flatfish (flounder and sole species), raw

Nutritional data, calories, vitamins, minerals

Quantity per 100 gr. Quantity per oz
Fats, trans 0.01 gr. 0 gr.
List continued below
Fatty acids, total trans-monoenoic 0.01 gr. 0 gr.
Water 84.63 gr. 24 gr.
Energy 70 kcal 19.8 kcal
Energy 294 kj 83.4 kj
Protein 12.41 gr. 3.5 gr.
Total lipid (fat) 1.93 gr. 0.5 gr.
Ash 1.22 gr. 0.3 gr.
Calcium, Ca 21 mg 6 mg
Iron, Fe 0.18 mg 0.1 mg
Magnesium, Mg 18 mg 5.1 mg
Phosphorus, P 252 mg 71.4 mg
Potassium, K 160 mg 45.4 mg
Sodium, Na 296 mg 83.9 mg
Zinc, Zn 0.32 mg 0.1 mg
Copper, Cu 0.02 mg 0.01 mg
Manganese, Mn 0.01 mg 0 mg
Selenium, Se 26.6 mcg 7.5 mcg
Vitamin B1, Thiamin 0.02 mg 0.01 mg
Vitamin B2, Riboflavin 0.02 mg 0.01 mg
Vitamin B3, Niacin 1.04 mg 0.3 mg
Vitamin B5, Pantothenic acid 0.19 mg 0.1 mg
Vitamin B6 0.1 mg 0.03 mg
Folate, total 5 mcg 1.4 mcg
Folate, food 5 mcg 1.4 mcg
Folate, DFE 5 mcg 1.4 mcg
Choline, total 65 mg 18.4 mg
Vitamin B12 1.13 mcg 0.3 mcg
Vitamin A, IU 33 IU 9.4 IU
Vitamin A, RAE 10 mcg 2.8 mcg
Retinol 10 mcg 2.8 mcg
Vitamin E (alpha-tocopherol) 0.63 mg 0.2 mg
Tocopherol, beta 0.01 mg 0 mg
Tocopherol, gamma 0.01 mg 0 mg
Tocopherol, delta 0.26 mg 0.1 mg
Vitamin D 113 IU 32 IU
Vitamin K (phylloquinone) 0.1 mcg 0.03 mcg
Fats, saturated 0.44 gr. 0.1 gr.
Fats, monounsaturated 0.54 gr. 0.2 gr.
Fats, polyunsaturated 0.37 gr. 0.1 gr.
Cholesterol 45 mg 12.8 mg
Tryptophan 0.16 gr. 0.05 gr.
Threonine 0.59 gr. 0.2 gr.
Isoleucine 0.61 gr. 0.2 gr.
Leucine 1.09 gr. 0.3 gr.
Lysine 1.27 gr. 0.4 gr.
Methionine 0.46 gr. 0.1 gr.
Cystine 0.15 gr. 0.04 gr.
Phenylalanine 0.51 gr. 0.1 gr.
Tyrosine 0.48 gr. 0.1 gr.
Valine 0.65 gr. 0.2 gr.
Arginine 0.9 gr. 0.3 gr.
Histidine 0.3 gr. 0.1 gr.
Alanine 0.77 gr. 0.2 gr.
Aspartic acid 1.38 gr. 0.4 gr.
Glutamic acid 2.13 gr. 0.6 gr.
Glycine 0.64 gr. 0.2 gr.
Proline 0.49 gr. 0.1 gr.
Serine 0.58 gr. 0.2 gr.