Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | Flounder and sole |
|---|---|
Macronutrients | |
| Calorieskcal | 704% DV |
| Proteing | 12.425% DV |
| Total fatg | 1.932% DV |
| Carbohydrateg | 00% DV |
| Fibreg | 00% DV |
| Total sugarsg | 0 |
| Waterg | 84.6 |
Fats | |
| Saturated fatg | 0.4412% DV |
| Monounsaturated fatg | 0.535 |
| Polyunsaturated fatg | 0.374 |
| Cholesterolmg | 4515% DV |
| ALA (omega-3)g | 0.017 |
| EPA (omega-3)g | 0.137 |
| DHA (omega-3)g | 0.108 |
| DPA (omega-3)g | 0.028 |
| Linoleic acid (omega-6)g | 0.045 |
Vitamins | |
| Vitamin Aµg | 101% DV |
| Vitamin Cmg | 00% DV |
| Vitamin Dµg | 2.814% DV |
| Vitamin Emg | 0.634% DV |
| Vitamin Kµg | 0.10% DV |
| Thiamin (B1)mg | 0.0222% DV |
| Riboflavin (B2)mg | 0.022% DV |
| Niacin (B3)mg | 1.047% DV |
| Pantothenic acid (B5)mg | 0.1854% DV |
| Vitamin B6mg | 0.0986% DV |
| Folateµg | 51% DV |
| Vitamin B12µg | 1.1347% DV |
| Cholinemg | 6512% DV |
Minerals | |
| Calciummg | 212% DV |
| Ironmg | 0.181% DV |
| Magnesiummg | 184% DV |
| Phosphorusmg | 25220% DV |
| Potassiummg | 1603% DV |
| Sodiummg | 29613% DV |
| Zincmg | 0.323% DV |
| Coppermg | 0.0192% DV |
| Manganesemg | 0.0141% DV |
| Seleniumµg | 26.648% DV |
Other | |
| Beta-caroteneµg | 0 |
| Alpha-caroteneµg | 0 |
| Lycopeneµg | 0 |
| Lutein + zeaxanthinµg | 0 |
| Caffeinemg | 0 |
| Ashg | 1.22 |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | Flounder and sole |
|---|---|
| Omega-3 fatty acidsFatty acid | Trace |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | Flounder and sole |
|---|---|
| Muscle & Physical Performance | Yes |
| Weight Management | Yes |
Room for 1 more food on your plan.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.