Fish, flatfish (flounder and sole species), raw: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Raw flatfish, encompassing delicate flounder and sole species, known for their thin, white, and mild-flavored fillets, ideal for light cooking.
Per 100g reference serving, Fish, flatfish (flounder and sole species), raw provides 70 kcal of energy, 12.4g protein (74% of calories), 0g total carbohydrates (0% of calories, including 0g dietary fiber and 0g sugars), and 1.93g total fat (26% of calories).
Vitamins Profile in Fish, flatfish (flounder and sole species), raw (Per 100g)
Track how Fish, flatfish (flounder and sole species), raw contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin D (D2 + D3) | 2.8 µg | 14% DV |
| Vitamin B12 (Cobalamin) | 1.13 µg | 47.1% DV |
| Vitamin A (RAE) | 10 µg | 1.1% DV |
| Vitamin E (Alpha-Tocopherol) | 0.91 mg | 6.1% DV |
| Vitamin K (Phylloquinone) | 0.3 µg | 0.2% DV |
| Vitamin B1 (Thiamin) | 0.022 mg | 1.8% DV |
| Vitamin B2 (Riboflavin) | 0.02 mg | 1.5% DV |
| Vitamin B3 (Niacin) | 1.04 mg | 6.5% DV |
| Vitamin B5 (Pantothenic Acid) | 0.185 mg | 3.7% DV |
| Vitamin B6 (Pyridoxine) | 0.098 mg | 5.8% DV |
| Total Folate (Vitamin B9) | 5 µg | 1.2% DV |
| Folate (Dietary Folate Equivalents) | 5 µg | 1.2% DV |
| Natural Food Folate | 5 µg | 1.2% DV |
| Choline | 65 mg | 11.8% DV |
| Preformed Retinol | 10 µg | 1.1% DV |
Minerals & Electrolytes in Fish, flatfish (flounder and sole species), raw (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.18 mg | 1% DV |
| Calcium (Ca) | 21 mg | 1.6% DV |
| Magnesium (Mg) | 18 mg | 4.3% DV |
| Potassium (K) | 160 mg | 3.4% DV |
| Zinc (Zn) | 0.32 mg | 2.9% DV |
| Selenium (Se) | 26.6 µg | 48.4% DV |
| Phosphorus (P) | 252 mg | 20.2% DV |
| Copper (Cu) | 0.019 mg | 2.1% DV |
| Manganese (Mn) | 0.014 mg | 0.6% DV |
| Sodium (Na) | 296 mg | 12.9% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.108 g | 21.6% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.137 g | 27.4% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.017 g | 1.1% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.045 g | 0.3% DV |
| Monounsaturated Fat (MUFA) | 0.535 g | 1.8% DV |
| Polyunsaturated Fat (PUFA) | 0.374 g | 1.9% DV |
| Saturated Fat (SFA) | 0.441 g | 2.2% DV |
| Dietary Cholesterol | 45 mg | 15% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 1.09 g | 36.2% DV |
| Isoleucine (BCAA) | 0.614 g | 40.9% DV |
| Valine (BCAA) | 0.651 g | 36.2% DV |
| Lysine | 1.27 g | 60.5% DV |
| Methionine | 0.455 g | 45.5% DV |
| Tryptophan | 0.161 g | 40.2% DV |
| Phenylalanine | 0.508 g | 33.9% DV |
| Threonine | 0.585 g | 53.2% DV |
| Histidine | 0.304 g | 38% DV |
| Glycine | 0.64 g | 21.3% DV |
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Frequently Asked Questions
100 grams of Fish, flatfish (flounder and sole species), raw contains 70 calories (kcal), 12.4g of protein, 0g of carbohydrates (0g fiber, 0g total sugars), and 1.93g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Fish, flatfish (flounder and sole species), raw has an estimated food pH of 6.2 and a Potential Renal Acid Load (PRAL) score of 11.3 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Fish, flatfish (flounder and sole species), raw: Fish. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Fish, flatfish (flounder and sole species), raw by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.