Seafood · SOURCE-BASED NUTRITION
Fish, flatfish (flounder and sole species), cooked, dry heat nutrition facts
SR Legacy
Fish, flatfish (flounder and sole species), cooked, dry heat. Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
ADJUST THE AMOUNT
Nutrition for your portion
Enter a custom amount or choose a documented serving. Every measured nutrient below recalculates from the source reference.
MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 86 kcal | — |
| Protein | 15.2 g | 30.4% |
| Carbohydrate, by difference | 0 g | 0% |
| Total lipid (fat) | 2.37 g | 3% |
| Fiber, total dietary | 0 g | 0% |
| Total Sugars | 0 g | — |
| Fatty acids, total saturated | 0.54 g | 2.7% |
| Cholesterol | 56 mg | 18.7% |
| Sodium, Na | 363 mg | 15.8% |
| Potassium, K | 197 mg | 4.2% |
| Calcium, Ca | 25 mg | 1.9% |
| Iron, Fe | 0.23 mg | 1.3% |
| Magnesium, Mg | 22 mg | 5.2% |
| Phosphorus, P | 309 mg | 24.7% |
| Zinc, Zn | 0.39 mg | 3.5% |
| Copper, Cu | 0.02 mg | 2.6% |
| Manganese, Mn | 0.02 mg | 0.7% |
| Selenium, Se | 32.6 µg | 59.3% |
| Vitamin A, RAE | 12 µg | 1.3% |
| Vitamin C, total ascorbic acid | 0 mg | 0% |
| Vitamin D (D2 + D3) | 3.5 µg | 17.5% |
| Vitamin E (alpha-tocopherol) | 0.77 mg | 5.1% |
| Vitamin K (phylloquinone) | 0.1 µg | 0.1% |
| Thiamin | 0.03 mg | 2.2% |
| Riboflavin | 0.03 mg | 1.9% |
| Niacin | 1.28 mg | 8% |
| Pantothenic acid | 0.23 mg | 4.5% |
| Vitamin B-6 | 0.12 mg | 6.8% |
| Folate, DFE | 6 µg | 1.5% |
| Vitamin B-12 | 1.31 µg | 54.6% |
| Choline, total | 79.9 mg | 14.5% |
| Alanine | 0.95 g | — |
| Alcohol, ethyl | 0 g | — |
| Arginine | 1.1 g | — |
| Ash | 1.49 g | — |
| Aspartic acid | 1.7 g | — |
| Caffeine | 0 mg | — |
| Carotene, alpha | 0 µg | — |
| Carotene, beta | 0 µg | — |
| Cryptoxanthin, beta | 0 µg | — |
| Cystine | 0.18 g | — |
| Fatty acids, total monounsaturated | 0.66 g | — |
| Fatty acids, total polyunsaturated | 0.46 g | — |
| Fatty acids, total trans | 0.01 g | — |
| Folate, food | 6 µg | — |
| Folate, total | 6 µg | — |
| Folic acid | 0 µg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 2.61 g | — |
| Glycine | 0.79 g | — |
| Histidine | 0.37 g | — |
| Isoleucine | 0.75 g | — |
| Lactose | 0 g | — |
| Leucine | 1.34 g | — |
| Lutein + zeaxanthin | 0 µg | — |
| Lycopene | 0 µg | — |
| Lysine | 1.56 g | — |
| Maltose | 0 g | — |
| Methionine | 0.56 g | — |
| MUFA 14:1 | 0 g | — |
| MUFA 15:1 | 0 g | — |
| MUFA 16:1 | 0.11 g | — |
| MUFA 17:1 | 0.03 g | — |
| MUFA 18:1 | 0.44 g | — |
| MUFA 20:1 | 0.07 g | — |
| MUFA 22:1 | 0 g | — |
| MUFA 24:1 c | 0 g | — |
| Phenylalanine | 0.62 g | — |
| Proline | 0.6 g | — |
| PUFA 18:2 | 0.06 g | — |
| PUFA 18:3 | 0.02 g | — |
| PUFA 18:4 | 0.02 g | — |
| PUFA 20:2 n-6 c,c | 0.01 g | — |
| PUFA 20:3 | 0.01 g | — |
| PUFA 20:4 | 0.02 g | — |
| PUFA 20:5 n-3 (EPA) | 0.17 g | — |
| PUFA 22:4 | 0 g | — |
| PUFA 22:5 n-3 (DPA) | 0.03 g | — |
| PUFA 22:6 n-3 (DHA) | 0.13 g | — |
| Retinol | 12 µg | — |
| Serine | 0.71 g | — |
| SFA 10:0 | 0 g | — |
| SFA 12:0 | 0.01 g | — |
| SFA 14:0 | 0.11 g | — |
| SFA 15:0 | 0.01 g | — |
| SFA 16:0 | 0.35 g | — |
| SFA 17:0 | 0 g | — |
| SFA 18:0 | 0.07 g | — |
| SFA 20:0 | 0 g | — |
| SFA 22:0 | 0 g | — |
| SFA 24:0 | 0 g | — |
| SFA 4:0 | 0 g | — |
| SFA 6:0 | 0 g | — |
| SFA 8:0 | 0 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.72 g | — |
| Tocopherol, beta | 0.02 mg | — |
| Tocopherol, delta | 0.32 mg | — |
| Tocopherol, gamma | 0.01 mg | — |
| Tocotrienol, alpha | 0 mg | — |
| Tocotrienol, beta | 0 mg | — |
| Tocotrienol, delta | 0 mg | — |
| Tocotrienol, gamma | 0 mg | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.59 g | — |
| Valine | 0.8 g | — |
| Vitamin A, IU | 37 iu | — |
| Vitamin D3 (cholecalciferol) | 3.5 µg | — |
| Vitamin E, added | 0 mg | — |
| Vitamin K (Dihydrophylloquinone) | 0 µg | — |
| Vitamin K (Menaquinone-4) | 0.3 µg | — |
| Water | 81.1 g | — |
MEASURED NUTRIENT ROLES
Top nutrients that support the body
For 100 g, the strongest Daily Value contributions among nutrients available in this record are Selenium (59.3% DV), Vitamin B12 (54.6% DV) and Phosphorus (24.7% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Selenium: thyroid and antioxidant defense
This amount provides 32.6 µg. Selenium supports thyroid hormone metabolism, DNA synthesis and protection from oxidative damage. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceVitamin B12: blood cells and nerves
This amount provides 1.31 µg. Vitamin B12 supports healthy blood cells, DNA synthesis and normal nervous-system function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referencePhosphorus: bones and cellular energy
This amount provides 309 mg. Phosphorus helps form bones and teeth and is involved in energy production and cell membranes. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceVitamin D: calcium absorption and bones
This amount provides 3.5 µg. Vitamin D helps the body absorb calcium and supports bone, muscle, nerve and immune function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceCholine: cell membranes and signaling
This amount provides 79.9 mg. Choline supports cell membranes and production of acetylcholine, a neurotransmitter involved in memory and muscle control. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
High in Selenium
This amount provides 32.6 µg. Selenium supports thyroid hormone metabolism, DNA synthesis and protection from oxidative damage. This is a measured nutrient contribution, not proof that the food prevents or treats disease.
Read the nutrient referenceTRANSPARENCY
Food data sources
- FoodData CentralU.S. Department of Agriculture, Agricultural Research Service
KEEP EXPLORING
Compare another food or find a nutrient
Use the complete Foodmanac catalogue to compare source-based values.