Finfish and Shellfish Products / Fin Fish

Nutritional Information, Diet Info and Calories in
Flatfish, Flounder & Sole Species, Cooked

Nutrition Facts
Serving Size
1 fillet
 
Amount Per Serving
Calories
148
Calories from Fat
17
 
% Daily Value*
Total Fat
1.9g
3%
Saturated Fat
0.5g
2%
Trans Fat
0g
Cholesterol
78.2mg
26%
Sodium
132mg
6%
Potassium
588.4mg
17%
Total Carbohydrate
0g
0%
Dietary Fiber
0g
0%
Sugars
0g
Protein
30.7g
61%
 
Vitamin A  1% • Vitamin C  5%
Calcium  3% • Iron  3%
Thiamin  10% • Riboflavin  7%
Vitamin B6  17% • Vitamin B12  41%
Niacin  24% • Magnesium  13%
Phosphorus  30% • Zinc  5%
Copper  3% • Pantothenic Acid  8%
Vitamin D  24% •  
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Notes: flounder & sole species

Additional Serving Size Recommendations

Nutrition Facts
Serving Size
100 grams
 
Amount Per Serving
Calories
91
Calories from Fat
10
 
% Daily Value*
Total Fat
1.2g
2%
Saturated Fat
0.3g
1%
Trans Fat
0g
Cholesterol
48mg
16%
Sodium
81mg
3%
Potassium
361mg
10%
Total Carbohydrate
0g
0%
Dietary Fiber
0g
0%
Sugars
0g
Protein
18.8g
38%
 
Vitamin A  1% • Vitamin C  3%
Calcium  2% • Iron  2%
Thiamin  6% • Riboflavin  4%
Vitamin B6  10% • Vitamin B12  25%
Niacin  14% • Magnesium  8%
Phosphorus  18% • Zinc  3%
Copper  2% • Pantothenic Acid  5%
Vitamin D  15% •  
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Nutrition Facts
Serving Size
1 oz
 
Amount Per Serving
Calories
26
Calories from Fat
3
 
% Daily Value*
Total Fat
0.3g
1%
Saturated Fat
0.1g
0%
Trans Fat
0g
Cholesterol
13.6mg
5%
Sodium
23mg
1%
Potassium
102.3mg
3%
Total Carbohydrate
0g
0%
Dietary Fiber
0g
0%
Sugars
0g
Protein
5.3g
11%
 
Vitamin A  0% • Vitamin C  1%
Calcium  1% • Iron  1%
Thiamin  2% • Riboflavin  1%
Vitamin B6  3% • Vitamin B12  7%
Niacin  4% • Magnesium  2%
Phosphorus  5% • Zinc  1%
Pantothenic Acid  1% • Vitamin D  4%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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