Flatfish (Flounder and Sole), Raw
110 calories per 1 fillet (163 g), from USDA FoodData Central.
Nutrition facts
- Per 1 fillet (163 g)% Daily Value
- Calories110 kcal
- Total Fat3 g4%
- Saturated Fat0.5 g4%
- Trans Fat0 g
- Cholesterol75 mg24%
- Sodium480 mg21%
- Total Carbohydrate0 g0%
- Dietary Fiber0 g0%
- Total Sugars0 g
- Added Sugars—
- Protein20 g
- Vitamin D4.6 mcg25%
- Calcium30 mg2%
- Iron0.3 mg2%
- Potassium260 mg6%
- Monounsaturated fat1 g
- Polyunsaturated fat0.5 g
- Vitamin A20 mcg RAE2%
- Vitamin C0 mg0%
- Vitamin E1 mg6%
- Vitamin K0.2 mcg0%
- Thiamin0.04 mg2%
- Riboflavin0.03 mg2%
- Vitamin B60.16 mg10%
- Folate10 mcg DFE2%
- Vitamin B121.84 mcg80%
- Pantothenic Acid0.3 mg6%
- Phosphorus410 mg35%
- Magnesium30 mg6%
- Zinc0.5 mg4%
- Selenium43 mcg80%
- Copper0.03 mg4%
- Manganese0.02 mg0%
- Choline110 mg20%
%DV for adults and children 4 and older.
Show the mathHide the math
- Calories114 kcal → 110 kcal · nearest 10 kcal
- Total Fat3.15 g → 3 g · nearest 0.5 g
- Saturated Fat0.719 g → 0.5 g · nearest 0.5 g
- Trans Fat0.0179 g → 0 g · shown as 0
- Cholesterol73.4 mg → 75 mg · nearest 5 mg
- Sodium482 mg → 480 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
- Protein20.2 g → 20 g · nearest 1 g
- Vitamin D4.56 mcg → 4.6 mcg · nearest 0.1 mcg (FDA guidance)
- Calcium34.2 mg → 30 mg · nearest 10 mg (FDA guidance)
- Iron0.293 mg → 0.3 mg · nearest 0.1 mg (FDA guidance)
- Potassium261 mg → 260 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), Raw has 110 calories per 1 fillet (163 g) and 70 per 100 g, as a Nutrition Facts label rounds them.
How much protein is in Flatfish (Flounder and Sole)?
Flatfish (Flounder and Sole), Raw has 20 g of protein per 1 fillet (163 g) and 12 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 174196.
- 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.