Fish · flounder · coated · baked or broiled · made without fat
dab / fluke / sole / turbot
Amount per 100 g
- Energy (calories): 138 kcal 6%
- Protein: 14.52 g 27%
- Fat: 2.64 g Why gray? Help 5%
- Carbohydrates: 13.1 g 5%
Calorie breakdown
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- Protein: 44% 61 kcal
- Fat: 17% 24 kcal
- Carbohydrates: 39% 54 kcal
Omega 6 : Omega 3
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1:1 20:1
General
Energy
138 kcal
6%
Water
67.74 g
3%
Carbohydrates
Carbohydrate
13.1 g
5%
Fiber
0.6 g
2%
Sugars, total
1.17 g
Starch
~
Lipids
Total lipid (fat)
2.64 g
5%
Total polyunsaturated
0.575 g
Omega 3 (n-3)
~
-
Omega 6 (n-6)
~
-
Total monounsaturated
0.677 g
Total saturated
0.69 g
as low as possible
Total trans
~
-
Cholesterol
45 mg
as low as possible
Protein + aminoacids
Protein
14.52 g
27%
Tryptophan
0.187 g
58%
Threonine
0.648 g
51%
Isoleucine
0.696 g
57%
Leucine
1.241 g
46%
Lysine
1.33 g
55%
Methionine + Cystine
0.679 g
56%
Methionine
0.49 g
Cystine
0.189 g
Phenylalanine + Tyrosine
1.165 g
55%
Phenylalanine
0.616 g
Tyrosine
0.549 g
Valine
0.748 g
49%
Vitamins
Vitamin C
0 mg
0%
Folate, total
22 µg
Folate, DFE
32 µg DFE
8%
Vitamin B-1 (Thiamin)
0.14 mg
13%
Vitamin B-2 (Riboflavin)
0.11 mg
10%
Vitamin B-3 (Niacin)
1.917 mg
14%
Vitamin B-5 (Pantothenic acid)
0.311 mg
6%
Vitamin B-6
0.102 mg
8%
Vitamin B-12 (Cobalamin)
1.06 µg
44%
Vitamin A
57 IU
2%
Vitamin E
0.63 mg
4%
Vitamin D
117 IU
20%
Vitamin K
0.8 µg
1%
Isoflavones, total
~
Minerals
Calcium, Ca
52 mg
5%
Magnesium, Mg
24 mg
8%
Phosphorus, P
281 mg
40%
Iron, Fe
0.98 mg
5%
Potassium, K
200 mg
4%
Sodium, Na
602 mg
40%
Zinc, Zn
0.55 mg
7%
Copper, Cu
0.054 mg
6%
Selenium, Se
31.4 µg
57%
Manganese, Mn
0.155 mg
9%
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
* Nutritional values per 100 g of product