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You can easily calculate the calorie and nutritional values of Fish, flatfish (flounder and sole species), cooked, dry heat for different amounts (oz, fillet) by clicking on the CALCULATE button. You can analyze your nutrition history by adding food into your nutrition diary.
Fish, flatfish (flounder and sole species), cooked, dry heat contains 86 calories per 100 grams. This value corresponds to about 4% of the daily energy expenditure of an adult burning about 2000 calories a day.
100 grams of Fish, flatfish (flounder and sole species), cooked, dry heat contains 0 grams of carbohydrate, 15.24 grams of protein and 2.37 grams of fat. It consist of 0% carbohydrate, 87% protein and 13% fat. 0% of total calories of the food are from carbohydrate, 74% are from protein, 26% are from fat.
100 grams of Fish, flatfish (flounder and sole species), cooked, dry heat is approximately 0% of daily carbohydrate needs, 30% of protein needs and 4% of fat needs of an adult consuming about 2000 calories of energy a day.
Recommended percentages are 50-55% carbohydrate, 15-20% protein and 20-30% fat. Total nutrition content should be close to these percentages for healthy eating.
100 gram(s)
Amount | 100 g |
---|---|
Calorie | 86 kcal |
Carbohydrate, by difference | 0 g |
Protein | 15.24 g |
Total lipid (fat) | 2.37 g |
Water | 81.11 g |
Fiber, total dietary | 0 g |
Sugar | 0 g |
Calcium, Ca | 25 mg |
Iron, Fe | 0.23 mg |
Magnesium, Mg | 22 mg |
Phosphorus, P | 309 mg |
Potassium, K | 197 mg |
Sodium, Na | 363 mg |
Zinc, Zn | 0.39 mg |
Copper, Cu | 0.023 mg |
Manganese, Mn | 0.017 mg |
Selenium, Se | 32.6 µg |
Vitamin C, total ascorbic acid | 0 mg |
Thiamin | 0.026 mg |
Riboflavin | 0.025 mg |
Niacin | 1.278 mg |
Pantothenic acid | 0.227 mg |
Vitamin B-6 | 0.115 mg |
Folate, total | 6 µg |
Folic acid | 0 µg |
Folate, food | 6 µg |
Folate, DFE | 6 µg |
Choline, total | 79.9 mg |
Vitamin B-12 | 1.31 µg |
Vitamin A, IU | 37 IU |
Vitamini A, RAE | 12 µg |
Retinol | 12 µg |
Carotene, alpha | 0 µg |
Carotene, beta | 0 µg |
Cryptoxanthin, beta | 0 µg |
Lycopene | 0 µg |
Lutein + Zeaxantin | 0 µg |
Vitamin E (alpha-tocopherol) | 0.77 mg |
Vitamin D (D2 + D3) | 3.5 µg |
Vitamin D | 139 IU |
Vitamin K (phylloquinone) | 0.1 µg |
Fatty acids, total saturated | 0.542 g |
Fatty acids, total monounsaturated | 0.657 g |
Fatty acids, total polyunsaturated | 0.459 g |
Cholesterol | 56 mg |
Ash | 1.49 g |
Source | USDA |
Some of other foods in the food group Finfish and Shellfish Products are listed below. You can learn how many calories are contained in food by clicking on the relevant food and reach other nutritional values, especially carbohydrate, protein and fat.