Flounder or sole, cooked
Flounder or sole, cooked has 86 calories per 100 g, with 15.2 g protein, 0 g carbohydrates and 2.4 g fat. A typical portion (1 fillet, 127 g) has 109 calories.
86kcal · per 100 g360 kJ
- Protein15.2 g
- Carbs0 g
- Fat2.4 g
| Nutrient | Amount | % DV |
|---|---|---|
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.5 g | 3% |
| Cholesterol | 56 mg | 19% |
| Sodium | 363 mg | 16% |
| Total carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Total sugars | 0 g | |
| Protein | 15.2 g | 30% |
| Vitamin D | 3.5 µg | 18% |
| Calcium | 25 mg | 2% |
| Iron | 0.2 mg | 1% |
| Potassium | 197 mg | 4% |
| Magnesium | 22 mg | 5% |
| Vitamin A (RAE) | 12 µg | 1% |
| Vitamin C | 0 mg | 0% |
| Folate (DFE) | 6 µg | 2% |
| Vitamin B12 | 1.3 µg | 55% |
| Water | 81.1 g |
% Daily Value (% DV) is based on the FDA reference amounts for adults on a 2,000-calorie diet. Total sugars has no Daily Value. “—” means USDA does not report that nutrient for this food; it does not mean zero. Carbohydrate is total carbohydrate by difference and includes fiber.
Nutrition highlights
- High in vitamin B12 and protein — 20% or more of the Daily Value per 100 g.
- A good source of vitamin D (10–19% DV per 100 g).
- Low in saturated fat (5% DV or less per 100 g).
- 17.7 g protein per 100 kcal.
Uses FDA's %DV rule of thumb (5% or less is low, 20% or more is high), applied per 100 g rather than per serving.