Cooked Flatfish (Flounder and Sole)
seafood SR Legacy · per 100g
Cooked Flatfish (Flounder and Sole) provides 86 kcal per 100g, with 15.2 g protein, 2.4 g fat, and no carbohydrates. It is a notable source of Selenium (33 mcg, 59% RDA), Vitamin B12 (1.3 mcg, 55% RDA), Phosphorus (309 mg, 44% RDA), Vitamin D (D2+D3) (3.5 mcg, 23% RDA), Choline (80 mg, 15% RDA), Vitamin B6 (0.115 mg, 9% RDA), and Niacin (B3) (1.3 mg, 8% RDA). Nutrient data from USDA FoodData Central (SR Legacy dataset), per 100g edible portion.
86kcal
Calories
15.2g
Protein
2.4g
Total Fat
0.0g
Carbs
Protein 73.8%
Fat 26.2%
Carbs 0.0%
per 100g
Detailed Nutrition
Per
USDA/NIH DRI · National Academies
| Nutrient | Amount | Unit | % RDA |
|---|---|---|---|
| Thiamin (B1) | 0.026 | mg | 2% |
| Riboflavin (B2) | 0.025 | mg | 2% |
| Niacin (B3) | 1.3 | mg | 8% |
| Pantothenic Acid (B5) | 0.227 | mg | 5% |
| Vitamin B6 | 0.115 | mg | 9% |
| Folate (DFE) | 6.0 | mcg | 2% |
| Vitamin B12 | 1.3 | mcg | 55% |
| Choline | 79.9 | mg | 15% |
| Vitamin A (RAE) | 12.0 | mcg | 1% |
| Vitamin E | 0.770 | mg | 5% |
| Vitamin D (D2+D3) | 3.5 | mcg | 23% |
| Vitamin K | 0.100 | mcg | 0% |