Fish And Seafood • Deep Nutrition Analytics
Fish, flatfish (flounder and sole species), raw
Fish, flatfish (flounder and sole species), raw is a fish and seafood providing 70 kcal per 100g serving, primarily fueled by protein (12.4g) for structured dietary protein for cellular and muscle maintenance. It serves as a rich source of Selenium, offering 48% of your recommended daily allowance (26.6 µg). Featuring a modest calorie density of 0.7 kcal/g paired with high micronutrient diversity, it achieves an optimal nutrient-to-calorie ratio.
- Protein
- 12.4 g
- Carbohydrates
- 0 g
- Fat
- 1.9 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Fish, flatfish (flounder and sole species), raw supplies 12.4g of protein per 100g, accounting for approximately 71% of its total caloric value. With minimal or zero carbohydrates, it delivers efficient amino acid density for muscular recovery and metabolic support.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total lipid (fat) | 1.9 g |
| Energy | 70 kcal |
| Total Sugars | 0 g |
| Energy | 294 kJ |
| Protein | 12.4 g |
| Fiber, total dietary | 0 g |
| Carbohydrate, by difference | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 26.6 µg |
| Vitamin B12 | 1.1 µg |
| Phosphorus | 252 mg |
| Vitamin D | 2.8 µg |
| Sodium | 296 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K (Menaquinone-4) | 0.2 µg |
| Vitamin B-6 | 0.1 mg |
| Vitamin E (alpha-tocopherol) | 0.6 mg |
| Vitamin D (D2 + D3), International Units | 113 IU |
| Vitamin A, RAE | 10 µg |
| Vitamin D3 (cholecalciferol) | 2.8 µg |
| Vitamin D (D2 + D3) | 2.8 µg |
| Vitamin A, IU | 33 IU |
| Vitamin B-12 | 1.1 µg |
| Vitamin K (phylloquinone) | 0.1 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 21 mg |
| Potassium, K | 160 mg |
| Zinc, Zn | 0.3 mg |
| Selenium, Se | 26.6 µg |
| Iron, Fe | 0.2 mg |
| Magnesium, Mg | 18 mg |
| Phosphorus, P | 252 mg |
| Sodium, Na | 296 mg |
| Copper, Cu | 0 mg |
| Manganese, Mn | 0 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Choline, total | 65 mg |
| Retinol | 10 µg |
| PUFA 20:2 n-6 c,c | 0 g |
| MUFA 16:1 c | 0.1 g |
| PUFA 18:3 n-6 c,c,c | 0 g |
| PUFA 20:3 | 0 g |
| Fatty acids, total trans-polyenoic | 0 g |
| PUFA 20:3 n-6 | 0 g |
| Folate, DFE | 5 µg |
| Isoleucine | 0.6 g |
| Leucine | 1.1 g |
| Lysine | 1.3 g |
| Cystine | 0.1 g |
| Valine | 0.7 g |
| Arginine | 0.9 g |
| Histidine | 0.3 g |
| Aspartic acid | 1.4 g |
| Serine | 0.6 g |
| Water | 84.6 g |
| Tocopherol, beta | 0 mg |
| Tocopherol, gamma | 0 mg |
| Niacin | 1 mg |
| Pantothenic acid | 0.2 mg |
| SFA 10:0 | 0 g |
| SFA 16:0 | 0.3 g |
| SFA 18:0 | 0.1 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 0.4 g |
| PUFA 18:2 | 0 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0 g |
| PUFA 18:4 | 0 g |
| MUFA 20:1 | 0.1 g |
| MUFA 22:1 | 0 g |
| Fatty acids, total monounsaturated | 0.5 g |
| Fatty acids, total polyunsaturated | 0.4 g |
| SFA 15:0 | 0 g |
| TFA 18:1 t | 0 g |
| TFA 22:1 t | 0 g |
| TFA 18:2 t not further defined | 0 g |
| Cholesterol | 45 mg |
| Fatty acids, total trans | 0 g |
| Fatty acids, total saturated | 0.4 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.1 g |
| PUFA 22:6 n-3 (DHA) | 0.1 g |
| MUFA 16:1 | 0.1 g |
| PUFA 20:5 n-3 (EPA) | 0.1 g |
| PUFA 22:5 n-3 (DPA) | 0 g |
| SFA 17:0 | 0 g |
| SFA 24:0 | 0 g |
| TFA 16:1 t | 0 g |
| MUFA 18:1 c | 0.3 g |
| PUFA 18:2 n-6 c,c | 0 g |
| MUFA 17:1 | 0 g |
| Fatty acids, total trans-monoenoic | 0 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0 g |
| PUFA 20:3 n-3 | 0 g |
| PUFA 22:4 | 0 g |
| Ash | 1.2 g |
| Tocopherol, delta | 0.3 mg |
| Thiamin | 0 mg |
| Riboflavin | 0 mg |
| Folate, total | 5 µg |
| Folate, food | 5 µg |
| Tryptophan | 0.2 g |
| Threonine | 0.6 g |
| Methionine | 0.5 g |
| Phenylalanine | 0.5 g |
| Tyrosine | 0.5 g |
| Alanine | 0.8 g |
| Glutamic acid | 2.1 g |
| Glycine | 0.6 g |
| Proline | 0.5 g |
Serving calculator
Nutritional Highlights & Outliers
Nutrient Density Payload
Contains 3 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Common serving sizes
- fillet163 g
- oz, boneless28 g
- oz85 g
Compare Fish, flatfish (flounder and sole species), raw with Category Peers
Fish, flatfish (flounder and sole species), raw vs Crustaceans, shrimp, mixed species, raw (may contain additives to retain moisture)
Compared to Crustaceans, shrimp, mixed species, raw (may contain additives to retain moisture), Fish, flatfish (flounder and sole species), raw has 9% less protein and 1% lower calories per 100g.
Fish, flatfish (flounder and sole species), raw vs Crustaceans, crayfish, mixed species, farmed, raw
Compared to Crustaceans, crayfish, mixed species, farmed, raw, Fish, flatfish (flounder and sole species), raw has 16% less protein and 3% lower calories per 100g.
Frequently Asked Questions
How many calories are in Fish, flatfish (flounder and sole species), raw?
A standard 100-gram serving of Fish, flatfish (flounder and sole species), raw contains 70 calories (293 kJ), alongside 12.4g of protein, 0g of carbohydrates, and 1.9g of fat.
In common serving sizes:- 163g (fillet): ~114 kcal
- 28g (oz, boneless): ~20 kcal
- 85g (oz): ~60 kcal
Is Fish, flatfish (flounder and sole species), raw suitable for a keto or low-carb diet?
Yes. With only 0g of net carbs per 100g (0g total carbohydrates minus 0g dietary fiber), Fish, flatfish (flounder and sole species), raw is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Fish, flatfish (flounder and sole species), raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Fish, flatfish (flounder and sole species), raw are:
- Selenium: 26.6 µg (48% of your daily value)
- Vitamin B12: 1.13 µg (47% of your daily value)
- Phosphorus: 252 mg (20% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 174196).