Product details

Fish · flounder · coated · baked or broiled · made with cooking spray

dab / fluke / sole / turbot

Finfish, shellfish

Nutrition Facts label

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Amount per 100 g

  • Energy (calories): 141 kcal 6%
  • Protein: 14.47 g 27%
  • Fat: 2.93 g Why gray? Help 6%
  • Carbohydrates: 13.14 g 5%

Calorie breakdown

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  • Protein: 43% 61 kcal
  • Fat: 19% 26 kcal
  • Carbohydrates: 38% 54 kcal

Omega 6 : Omega 3

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1:1 20:1

fish

General

  • Energy

    141 kcal

    6%

  • Water

    67.45 g

    2%

Carbohydrates

  • Carbohydrate

    13.14 g

    5%

  • Fiber

    0.6 g

    2%

  • Sugars, total

    1.17 g

  • Starch

    ~

Lipids

  • Total lipid (fat)

    2.93 g

    6%

  • Total polyunsaturated

    0.659 g

  • Omega 3 (n-3)

    ~

    -

  • Omega 6 (n-6)

    ~

    -

  • Total monounsaturated

    0.867 g

  • Total saturated

    0.707 g

    as low as possible

  • Total trans

    ~

    -

  • Cholesterol

    45 mg

    as low as possible

Protein + aminoacids

  • Protein

    14.47 g

    27%

  • Tryptophan

    ~

    -

  • Threonine

    ~

    -

  • Isoleucine

    ~

    -

  • Leucine

    ~

    -

  • Lysine

    ~

    -

  • Methionine + Cystine

    ~

    -

  • Methionine

    ~

  • Cystine

    ~

  • Phenylalanine + Tyrosine

    ~

    -

  • Phenylalanine

    ~

  • Tyrosine

    ~

  • Valine

    ~

    -

Vitamins

  • Vitamin C

    0 mg

    0%

  • Folate, total

    22 µg

  • Folate, DFE

    32 µg DFE

    8%

  • Vitamin B-1 (Thiamin)

    0.139 mg

    13%

  • Vitamin B-2 (Riboflavin)

    0.11 mg

    10%

  • Vitamin B-3 (Niacin)

    1.911 mg

    14%

  • Vitamin B-5 (Pantothenic acid)

    ~

    -

  • Vitamin B-6

    0.102 mg

    8%

  • Vitamin B-12 (Cobalamin)

    1.05 µg

    44%

  • Vitamin A

    57 IU

    2%

  • Vitamin E

    0.63 mg

    4%

  • Vitamin D

    116 IU

    19%

  • Vitamin K

    0.8 µg

    1%

  • Isoflavones, total

    ~

Minerals

  • Calcium, Ca

    52 mg

    5%

  • Magnesium, Mg

    24 mg

    8%

  • Phosphorus, P

    280 mg

    40%

  • Iron, Fe

    0.97 mg

    5%

  • Potassium, K

    200 mg

    4%

  • Sodium, Na

    601 mg

    40%

  • Zinc, Zn

    0.54 mg

    7%

  • Copper, Cu

    0.054 mg

    6%

  • Selenium, Se

    31.3 µg

    57%

  • Manganese, Mn

    ~

    -

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 · flounder · coated · baked or broiled · made with cooking spray 141 kcal 14.47 g 13.14 g 2.93 g
Fish · perch · coated · baked or broiled · made with cooking spray 161 kcal 21.27 g 13.14 g 1.95 g
Fish · tilapia · coated · baked or broiled · made with cooking spray 166 kcal 21.94 g 13.14 g 2.71 g
Fish · whiting · coated · baked or broiled · made with cooking spray 160 kcal 20.22 g 13.14 g 2.33 g
Fish · cod · coated · baked or broiled · made with cooking spray 140 kcal 17.26 g 13.14 g 1.45 g
Fish · trout · coated · baked or broiled · made with cooking spray 210 kcal 21.8 g 13.14 g 7.07 g
Fish · halibut · coated · baked or broiled · made with cooking spray 161 kcal 20.46 g 13.14 g 2.35 g
Fish · catfish · coated · baked or broiled · made with cooking spray 189 kcal 17.22 g 13.14 g 6.84 g
Fish · NS as to type · coated · baked or broiled · made with cooking spray 172 kcal 19.74 g 13.14 g 3.98 g
Fish · flounder · baked or broiled · made with cooking spray 92 kcal 15.57 g 0.2 g 2.82 g
Fish · perch · baked or broiled · made with cooking spray 118 kcal 24.33 g 0.2 g 1.55 g

* Nutritional values per 100 g of product