Flatfish (Flounder and Sole), Cooked (Dry Heat)
70 calories per 1 oz (85 g), from USDA FoodData Central.
Nutrition facts
- Per 1 oz (85 g)% Daily Value
- Calories70 kcal
- Total Fat2 g3%
- Saturated Fat0 g2%
- Trans Fat0 g
- Cholesterol50 mg16%
- Sodium310 mg13%
- Total Carbohydrate0 g0%
- Dietary Fiber0 g0%
- Total Sugars0 g
- Added Sugars—
- Protein13 g
- Vitamin D3 mcg15%
- Calcium20 mg2%
- Iron0.2 mg2%
- Potassium170 mg4%
- Monounsaturated fat0.5 g
- Polyunsaturated fat0 g
- Vitamin A10 mcg RAE2%
- Vitamin C0 mg0%
- Vitamin E0.7 mg4%
- Vitamin K0.1 mcg0%
- Thiamin0.02 mg2%
- Riboflavin0.02 mg2%
- Vitamin B60.1 mg6%
- Folate5 mcg DFE2%
- Vitamin B121.11 mcg45%
- Pantothenic Acid0.2 mg4%
- Phosphorus260 mg20%
- Magnesium20 mg4%
- Zinc0.3 mg4%
- Selenium28 mcg50%
- Copper0.02 mg2%
- Manganese0.01 mg0%
- Choline70 mg10%
%DV for adults and children 4 and older.
Show the mathHide the math
- Calories73.1 kcal → 70 kcal · nearest 10 kcal
- Total Fat2.01 g → 2 g · nearest 0.5 g
- Saturated Fat0.461 g → 0 g · shown as 0
- Trans Fat0.0119 g → 0 g · shown as 0
- Cholesterol47.6 mg → 50 mg · nearest 5 mg
- Sodium309 mg → 310 mg · nearest 10 mg
- Total Carbohydrate0 g → 0 g · shown as 0
- Dietary Fiber0 g → 0 g · shown as 0
- Total Sugars0 g → 0 g · shown as 0
- Protein13 g → 13 g · nearest 1 g
- Vitamin D2.98 mcg → 3 mcg · nearest 0.1 mcg (FDA guidance)
- Calcium21.3 mg → 20 mg · nearest 10 mg (FDA guidance)
- Iron0.196 mg → 0.2 mg · nearest 0.1 mg (FDA guidance)
- Potassium167 mg → 170 mg · nearest 10 mg (FDA guidance)
USDA's value for this serving, then what a label prints. Where these numbers come from
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Get the full FDA labelWhere the calories come from
- Protein71% of calories
- Fat25% of calories
- Carbohydrate0% of calories
Questions about Flatfish (Flounder and Sole)
How many calories are in Flatfish (Flounder and Sole)?
Flatfish (Flounder and Sole), Cooked (Dry Heat) has 70 calories per 1 oz (85 g) and 90 per 100 g, as a Nutrition Facts label rounds them.
How much protein is in Flatfish (Flounder and Sole)?
Flatfish (Flounder and Sole), Cooked (Dry Heat) has 13 g of protein per 1 oz (85 g) and 15 g per 100 g.
What does %DV mean here?
% Daily Value is the share of FDA's Daily Value in one serving, for adults and children 4 and older. Amounts and percentages are rounded the way a Nutrition Facts label rounds them. Protein shows no %DV: a label needs a protein quality score for it.
Where does this data come from?
- Nutrient values: USDA FoodData Central, SR Legacy, released 2018-04, FDC ID 174197.
- Daily Values and label rounding: FDA, 21 CFR 101.9, as of 2026-02-12.
- Rounding of each amount: 21 CFR 101.9(c).
- %DV: 21 CFR 101.9(d)(7)(ii).
More finfish and shellfish products
For information only. Check the sources before printing a label.