Seafood · SOURCE-BASED NUTRITION
Fish, flounder, baked or broiled nutrition facts
Survey (FNDDS)
Fish, flounder, baked or broiled. Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
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MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 128 kcal | — |
| Protein | 15.4 g | 30.8% |
| Carbohydrate, by difference | 0.01 g | 0% |
| Total lipid (fat) | 6.93 g | 8.9% |
| Fiber, total dietary | 0 g | 0% |
| Total Sugars | 0.01 g | — |
| Fatty acids, total saturated | 1.73 g | 8.7% |
| Cholesterol | 60 mg | 20% |
| Sodium, Na | 316 mg | 13.7% |
| Potassium, K | 199 mg | 4.2% |
| Calcium, Ca | 27 mg | 2.1% |
| Iron, Fe | 0.23 mg | 1.3% |
| Magnesium, Mg | 22 mg | 5.2% |
| Phosphorus, P | 313 mg | 25% |
| Zinc, Zn | 0.4 mg | 3.6% |
| Copper, Cu | 0.02 mg | 2.7% |
| Selenium, Se | 33 µg | 60% |
| Vitamin A, RAE | 31 µg | 3.4% |
| Vitamin C, total ascorbic acid | 0 mg | 0% |
| Vitamin D (D2 + D3) | 3.5 µg | 17.5% |
| Vitamin E (alpha-tocopherol) | 1.46 mg | 9.7% |
| Vitamin K (phylloquinone) | 3.9 µg | 3.3% |
| Thiamin | 0.02 mg | 1.9% |
| Riboflavin | 0.02 mg | 1.8% |
| Niacin | 1.29 mg | 8.1% |
| Vitamin B-6 | 0.14 mg | 8.2% |
| Folate, DFE | 6 µg | 1.5% |
| Vitamin B-12 | 1.26 µg | 52.5% |
| Choline, total | 81.1 mg | 14.7% |
| Alcohol, ethyl | 0 g | — |
| Caffeine | 0 mg | — |
| Carotene, alpha | 0 µg | — |
| Carotene, beta | 9 µg | — |
| Cryptoxanthin, beta | 0 µg | — |
| Fatty acids, total monounsaturated | 2.27 g | — |
| Fatty acids, total polyunsaturated | 1.77 g | — |
| Folate, food | 6 µg | — |
| Folate, total | 6 µg | — |
| Folic acid | 0 µg | — |
| Lutein + zeaxanthin | 0 µg | — |
| Lycopene | 0 µg | — |
| MUFA 16:1 | 0.14 g | — |
| MUFA 18:1 | 1.99 g | — |
| MUFA 20:1 | 0.1 g | — |
| MUFA 22:1 | 0 g | — |
| PUFA 18:2 | 1.21 g | — |
| PUFA 18:3 | 0.17 g | — |
| PUFA 18:4 | 0.02 g | — |
| PUFA 20:4 | 0.02 g | — |
| PUFA 20:5 n-3 (EPA) | 0.17 g | — |
| PUFA 22:5 n-3 (DPA) | 0.04 g | — |
| PUFA 22:6 n-3 (DHA) | 0.13 g | — |
| Retinol | 30 µg | — |
| SFA 10:0 | 0.03 g | — |
| SFA 12:0 | 0.04 g | — |
| SFA 14:0 | 0.22 g | — |
| SFA 16:0 | 1 g | — |
| SFA 18:0 | 0.31 g | — |
| SFA 4:0 | 0.03 g | — |
| SFA 6:0 | 0.02 g | — |
| SFA 8:0 | 0.01 g | — |
| Theobromine | 0 mg | — |
| Vitamin E, added | 0 mg | — |
| Water | 75.8 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 (60% DV), Vitamin B12 (52.5% DV) and Phosphorus (25% 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 33 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 1.26 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 313 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 81.1 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 33 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
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