United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Legacy Release
Try FoodData Central Full Report (All Nutrients):  15028, Fish, flatfish (flounder and sole species), raw
Food Group: Finfish and Shellfish Products
Scientific Name:  Bothidae and Pleuronectidae
Carbohydrate Factor: 3.87   Fat Factor:9.02   Protein Factor: 4.27   Nitrogen to Protein Conversion Factor: 6.25  
heading Nutrient Unit
Value per 100 g
# of Data Points Std. Error
oz, boneless 28.35 g

fillet 163 g

oz 85 g
Proximates Water 1 g 84.63 4 0.800 23.99 137.95 71.94
Proximates Energy kcal 70 -- -- 20 114 60
Proximates Energy kJ 294 -- -- 83 479 250
Proximates Protein 1 g 12.41 4 1.030 3.52 20.23 10.55
Proximates Total lipid (fat) 1 g 1.93 4 0.430 0.55 3.15 1.64
Proximates Ash 1 g 1.22 4 0.080 0.35 1.99 1.04
Proximates Carbohydrate, by difference g 0.00 -- -- 0.00 0.00 0.00
Proximates Fiber, total dietary g 0.0 -- -- 0.0 0.0 0.0
Proximates Sugars, total 1 g 0.00 1 -- 0.00 0.00 0.00
Proximates Sucrose 1 g 0.00 1 -- 0.00 0.00 0.00
Proximates Glucose (dextrose) 1 g 0.00 1 -- 0.00 0.00 0.00
Proximates Fructose 1 g 0.00 1 -- 0.00 0.00 0.00
Proximates Lactose 1 g 0.00 1 -- 0.00 0.00 0.00
Proximates Maltose 1 g 0.00 1 -- 0.00 0.00 0.00
Proximates Galactose 1 g 0.00 1 -- 0.00 0.00 0.00
Proximates Starch 1 g 0.00 1 -- 0.00 0.00 0.00
Minerals Calcium, Ca 1 mg 21 4 3.000 6 34 18
Minerals Iron, Fe 1 mg 0.18 4 0.020 0.05 0.29 0.15
Minerals Magnesium, Mg 1 mg 18 4 2.000 5 29 15
Minerals Phosphorus, P 1 mg 252 4 31.000 71 411 214
Minerals Potassium, K 1 mg 160 4 37.000 45 261 136
Minerals Sodium, Na a 1 mg 296 4 51.000 84 482 252
Minerals Zinc, Zn 1 mg 0.32 4 0.010 0.09 0.52 0.27
Minerals Copper, Cu 1 mg 0.019 4 0.000 0.005 0.031 0.016
Minerals Manganese, Mn 1 mg 0.014 4 0.003 0.004 0.023 0.012
Minerals Selenium, Se 1 µg 26.6 4 4.200 7.5 43.4 22.6
Vitamins Vitamin C, total ascorbic acid 1 mg 0.0 1 -- 0.0 0.0 0.0
Vitamins Thiamin 1 mg 0.022 4 0.004 0.006 0.036 0.019
Vitamins Riboflavin 1 mg 0.020 4 0.000 0.006 0.033 0.017
Vitamins Niacin 1 mg 1.040 4 0.204 0.295 1.695 0.884
Vitamins Pantothenic acid 1 mg 0.185 2 -- 0.052 0.302 0.157
Vitamins Vitamin B-6 1 mg 0.098 4 0.004 0.028 0.160 0.083
Vitamins Folate, total 1 µg 5 3 1.000 1 8 4
Vitamins Folic acid µg 0 -- -- 0 0 0
Vitamins Folate, food 1 µg 5 3 1.000 1 8 4
Vitamins Folate, DFE µg 5 -- -- 1 8 4
Vitamins Choline, total mg 65.0 -- -- 18.4 106.0 55.2
Vitamins Vitamin B-12 1 µg 1.13 4 0.060 0.32 1.84 0.96
Vitamins Vitamin B-12, added µg 0.00 -- -- 0.00 0.00 0.00
Vitamins Vitamin A, RAE µg 10 -- -- 3 16 8
Vitamins Retinol µg 10 -- -- 3 16 8
Vitamins Carotene, beta µg 0 -- -- 0 0 0
Vitamins Carotene, alpha µg 0 -- -- 0 0 0
Vitamins Cryptoxanthin, beta µg 0 -- -- 0 0 0
Vitamins Vitamin A, IU IU 33 -- -- 9 54 28
Vitamins Lycopene µg 0 -- -- 0 0 0
Vitamins Lutein + zeaxanthin µg 0 -- -- 0 0 0
Vitamins Vitamin E (alpha-tocopherol) 1 mg 0.63 4 0.120 0.18 1.03 0.54
Vitamins Vitamin E, added mg 0.00 -- -- 0.00 0.00 0.00
Vitamins Tocopherol, beta 1 mg 0.01 4 0.008 0.00 0.02 0.01
Vitamins Tocopherol, gamma 1 mg 0.01 4 0.008 0.00 0.02 0.01
Vitamins Tocopherol, delta 1 mg 0.26 4 0.130 0.07 0.42 0.22
Vitamins Tocotrienol, alpha 1 mg 0.00 4 0.000 0.00 0.00 0.00
Vitamins Tocotrienol, beta 1 mg 0.00 4 0.000 0.00 0.00 0.00
Vitamins Tocotrienol, gamma 1 mg 0.00 4 0.000 0.00 0.00 0.00
Vitamins Tocotrienol, delta 1 mg 0.00 4 0.000 0.00 0.00 0.00
Vitamins Vitamin D (D2 + D3) 1 µg 2.8 11 0.500 0.8 4.6 2.4
Vitamins Vitamin D3 (cholecalciferol) 1 µg 2.8 11 0.500 0.8 4.6 2.4
Vitamins Vitamin D 1 IU 113 11 20.000 32 184 96
Vitamins Vitamin K (phylloquinone) 1 µg 0.1 4 0.050 0.0 0.2 0.1
Lipids Fatty acids, total saturated g 0.441 -- -- 0.125 0.719 0.375
Lipids 4:0 g 0.000 -- -- 0.000 0.000 0.000
Lipids 6:0 1 g 0.000 4 0.000 0.000 0.000 0.000
Lipids 8:0 1 g 0.000 4 0.000 0.000 0.000 0.000
Lipids 10:0 1 g 0.003 4 0.000 0.001 0.005 0.003
Lipids 12:0 1 g 0.006 4 0.001 0.002 0.010 0.005
Lipids 14:0 1 g 0.087 4 0.027 0.025 0.142 0.074
Lipids 15:0 1 g 0.007 4 0.001 0.002 0.011 0.006
Lipids 16:0 1 g 0.282 4 0.078 0.080 0.460 0.240
Lipids 17:0 1 g 0.003 4 0.000 0.001 0.005 0.003
Lipids 18:0 1 g 0.053 4 0.006 0.015 0.086 0.045
Lipids 20:0 1 g 0.001 4 0.000 0.000 0.002 0.001
Lipids 22:0 1 g 0.000 4 0.000 0.000 0.000 0.000
Lipids 24:0 1 g 0.001 4 0.000 0.000 0.002 0.001
Lipids Fatty acids, total monounsaturated g 0.535 -- -- 0.152 0.872 0.455
Lipids 14:1 1 g 0.000 1 -- 0.000 0.000 0.000
Lipids 15:1 1 g 0.000 4 0.000 0.000 0.000 0.000
Lipids 16:1 undifferentiated 1 g 0.090 4 0.029 0.026 0.147 0.076
Lipids 16:1 c 1 g 0.088 4 0.028 0.025 0.143 0.075
Lipids 16:1 t 1 g 0.002 4 0.001 0.001 0.003 0.002
Lipids 17:1 1 g 0.027 4 0.008 0.008 0.044 0.023
Lipids 18:1 undifferentiated 1 g 0.358 4 0.111 0.101 0.584 0.304
Lipids 18:1 c 1 g 0.350 4 0.111 0.099 0.571 0.297
Lipids 18:1 t 1 g 0.007 4 0.001 0.002 0.011 0.006
Lipids 20:1 1 g 0.060 4 0.017 0.017 0.098 0.051
Lipids 22:1 undifferentiated 1 g 0.001 4 0.001 0.000 0.002 0.001
Lipids 22:1 c 1 g 0.000 4 0.000 0.000 0.000 0.000
Lipids 22:1 t 1 g 0.001 4 0.001 0.000 0.002 0.001
Lipids 24:1 c 1 g 0.000 4 0.000 0.000 0.000 0.000
Lipids Fatty acids, total polyunsaturated g 0.374 -- -- 0.106 0.610 0.318
Lipids 18:2 undifferentiated 1 g 0.045 4 0.006 0.013 0.073 0.038
Lipids 18:2 n-6 c,c 1 g 0.043 4 0.005 0.012 0.070 0.037
Lipids 18:2 CLAs 1 g 0.000 4 0.000 0.000 0.000 0.000
Lipids 18:2 t not further defined 1 g 0.001 4 0.001 0.000 0.002 0.001
Lipids 18:3 undifferentiated 1 g 0.017 4 0.004 0.005 0.028 0.014
Lipids 18:3 n-3 c,c,c (ALA) 1 g 0.017 4 0.003 0.005 0.028 0.014
Lipids 18:3 n-6 c,c,c 1 g 0.001 4 0.001 0.000 0.002 0.001
Lipids 18:4 1 g 0.012 4 0.004 0.003 0.020 0.010
Lipids 20:2 n-6 c,c 1 g 0.005 4 0.001 0.001 0.008 0.004
Lipids 20:3 undifferentiated 1 g 0.007 4 0.001 0.002 0.011 0.006
Lipids 20:3 n-6 1 g 0.002 4 0.001 0.001 0.003 0.002
Lipids 20:4 undifferentiated 1 g 0.015 4 0.001 0.004 0.024 0.013
Lipids 20:5 n-3 (EPA) 1 g 0.137 4 0.034 0.039 0.223 0.116
Lipids 22:4 1 g 0.001 4 0.001 0.000 0.002 0.001
Lipids 22:5 n-3 (DPA) 1 g 0.028 4 0.004 0.008 0.046 0.024
Lipids 22:6 n-3 (DHA) 1 g 0.108 4 0.012 0.031 0.176 0.092
Lipids Fatty acids, total trans g 0.011 -- -- 0.003 0.018 0.009
Lipids Fatty acids, total trans-monoenoic g 0.010 -- -- 0.003 0.016 0.009
Lipids Cholesterol 1 mg 45 4 2.000 13 73 38
Amino Acids Tryptophan 1 g 0.161 -- -- 0.046 0.262 0.137
Amino Acids Threonine 1 g 0.585 -- -- 0.166 0.954 0.497
Amino Acids Isoleucine 1 g 0.614 -- -- 0.174 1.001 0.522
Amino Acids Leucine 1 g 1.087 -- -- 0.308 1.772 0.924
Amino Acids Lysine 1 g 1.270 -- -- 0.360 2.070 1.080
Amino Acids Methionine 1 g 0.455 -- -- 0.129 0.742 0.387
Amino Acids Cystine 1 g 0.149 -- -- 0.042 0.243 0.127
Amino Acids Phenylalanine 1 g 0.508 -- -- 0.144 0.828 0.432
Amino Acids Tyrosine 1 g 0.479 -- -- 0.136 0.781 0.407
Amino Acids Valine 1 g 0.651 -- -- 0.185 1.061 0.553
Amino Acids Arginine 1 g 0.895 -- -- 0.254 1.459 0.761
Amino Acids Histidine 1 g 0.304 -- -- 0.086 0.496 0.258
Amino Acids Alanine 1 g 0.771 -- -- 0.219 1.257 0.655
Amino Acids Aspartic acid 1 g 1.382 -- -- 0.392 2.253 1.175
Amino Acids Glutamic acid 1 g 2.127 -- -- 0.603 3.467 1.808
Amino Acids Glycine 1 g 0.640 -- -- 0.181 1.043 0.544
Amino Acids Proline 1 g 0.487 -- -- 0.138 0.794 0.414
Amino Acids Serine 1 g 0.579 -- -- 0.164 0.944 0.492
Other Alcohol, ethyl g 0.0 -- -- 0.0 0.0 0.0
Other Caffeine mg 0 -- -- 0 0 0
Other Theobromine mg 0 -- -- 0 0 0

Sources of Data

1Nutrient Data Laboratory, ARS, USDA National Food and Nutrient Analysis Program Wave 11e , 2007  Beltsville MD  

Footnotes
a  Samples were obtained from 12 retail stores using a probability-based sampling plan. Some fish had been treated during processing to retain moisture on thawing. Untreated fish = 81 mg sodium/100g.