Product details

Fish · flatfish (flounder and sole species) · raw

dab / fluke / sole / turbot / halibut

Finfish, shellfish

Nutrition Facts label

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Amount per 100 g

  • Energy (calories): 70 kcal 3%
  • Protein: 12.41 g 23%
  • Fat: 1.93 g Why gray? Help 4%
  • Carbohydrates: 0 g 0%

Calorie breakdown

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  • Protein: 75% 53 kcal
  • Fat: 25% 17 kcal
  • Carbohydrates: 0% 0 kcal

Omega 6 : Omega 3

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1:1 20:1 1:6

fish

General

  • Energy

    70 kcal

    3%

  • Water

    84.63 g

    3%

Carbohydrates

  • Carbohydrate

    0 g

    0%

  • Fiber

    0 g

    0%

  • Sugars, total

    0 g

  • Starch

    0 g

Lipids

  • Total lipid (fat)

    1.93 g

    4%

  • Total polyunsaturated

    0.374 g

  • Omega 3 (n-3)

    0.238 g

    16%

  • Omega 6 (n-6)

    0.038 g

    0%

  • Total monounsaturated

    0.535 g

  • Total saturated

    0.441 g

    as low as possible

  • Total trans

    0.011 g

    as low as possible

  • Cholesterol

    45 mg

    as low as possible

Protein + aminoacids

  • Protein

    12.41 g

    23%

  • Tryptophan

    0.161 g

    50%

  • Threonine

    0.585 g

    46%

  • Isoleucine

    0.614 g

    50%

  • Leucine

    1.087 g

    40%

  • Lysine

    1.27 g

    52%

  • Methionine + Cystine

    0.604 g

    50%

  • Methionine

    0.455 g

  • Cystine

    0.149 g

  • Phenylalanine + Tyrosine

    0.987 g

    47%

  • Phenylalanine

    0.508 g

  • Tyrosine

    0.479 g

  • Valine

    0.651 g

    42%

Vitamins

  • Vitamin C

    0 mg

    0%

  • Folate, total

    5 µg

  • Folate, DFE

    5 µg DFE

    1%

  • Vitamin B-1 (Thiamin)

    0.022 mg

    2%

  • Vitamin B-2 (Riboflavin)

    0.02 mg

    2%

  • Vitamin B-3 (Niacin)

    1.04 mg

    7%

  • Vitamin B-5 (Pantothenic acid)

    0.185 mg

    4%

  • Vitamin B-6

    0.098 mg

    8%

  • Vitamin B-12 (Cobalamin)

    1.13 µg

    47%

  • Vitamin A

    33 IU

    1%

  • Vitamin E

    0.63 mg

    4%

  • Vitamin D

    113 IU

    19%

  • Vitamin K

    0.1 µg

    0%

  • Isoflavones, total

    ~

Minerals

  • Calcium, Ca

    21 mg

    2%

  • Magnesium, Mg

    18 mg

    6%

  • Phosphorus, P

    252 mg

    36%

  • Iron, Fe

    0.18 mg

    1%

  • Potassium, K

    160 mg

    3%

  • Sodium, Na

    296 mg

    20%

  • Zinc, Zn

    0.32 mg

    4%

  • Copper, Cu

    0.019 mg

    2%

  • Selenium, Se

    26.6 µg

    48%

  • Manganese, Mn

    0.014 mg

    1%

About Nutrition Facts

  • Symbol "~" means missing value.
  • Percentages next to nutrients show the proportion of daily recommended intake level of nutrients for a healthy person, whose data are included in the nearby profile.
  • Nutrition recommendations based on Dietary Reference Intake (DRI) developed by the Institute of Medicine, source.

Advanced mode

  • RDA (Recommended Dietary Allowances) - the daily daietary intake level of a nutrient that meet the requirements of 97.5% of healthy individuals in particular age group and gender.
  • AI (Adequate Intake) - recommended average daily nutrient intake assumed to be adequate based on approximation of observed mean nutrient intake by a group of healthy people, used when an RDA cannot be determined.
  • UL (Tolerable upper intake levels) - the highest level of daily consumption that current data have shown to cause no side effects in humans when used indefinitely without medical supervision.

Fish comparison

Product Calories Protein Carbohydrates Fat
Fish · flatfish (flounder and sole species) · raw 70 kcal 12.41 g 0 g 1.93 g
Fish · flatfish (flounder and sole species) · cooked · dry heat 86 kcal 15.24 g 0 g 2.37 g
Fish · bass · fresh water · mixed species · raw 114 kcal 18.86 g 0 g 3.69 g
Fish · yellowtail · mixed species · raw 146 kcal 23.14 g 0 g 5.24 g
Fish · grouper · mixed species · raw 92 kcal 19.38 g 0 g 1.02 g
Fish · trout · mixed species · raw 148 kcal 20.77 g 0 g 6.61 g
Fish · seatrout · mixed species · raw 104 kcal 16.74 g 0 g 3.61 g
Fish · roe · mixed species · raw 143 kcal 22.32 g 1.5 g 6.42 g
Fish · mackerel · Pacific and jack · mixed species · raw 158 kcal 20.07 g 0 g 7.89 g
Fish · rockfish · Pacific · mixed species · raw 90 kcal 18.36 g 0 g 1.34 g
Fish · whitefish · mixed species · raw 134 kcal 19.09 g 0 g 5.86 g

* Nutritional values per 100 g of product