United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Release 28
Full Report (All Nutrients):  15029, Fish, flatfish (flounder and sole species), cooked, dry heat
Food Group: Finfish and Shellfish Products
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
fillet 127 g

oz 85 g
Proximates Water g 81.11 -- -- 103.01 68.94
Proximates Energy kcal 86 -- -- 109 73
Proximates Energy kJ 362 -- -- 460 308
Proximates Protein g 15.24 -- -- 19.35 12.95
Proximates Total lipid (fat) g 2.37 -- -- 3.01 2.01
Proximates Ash g 1.49 -- -- 1.89 1.27
Proximates Carbohydrate, by difference g 0.00 -- -- 0.00 0.00
Proximates Fiber, total dietary g 0.0 -- -- 0.0 0.0
Proximates Sugars, total g 0.00 -- -- 0.00 0.00
Proximates Sucrose g 0.00 -- -- 0.00 0.00
Proximates Glucose (dextrose) g 0.00 -- -- 0.00 0.00
Proximates Fructose g 0.00 -- -- 0.00 0.00
Proximates Lactose g 0.00 -- -- 0.00 0.00
Proximates Maltose g 0.00 -- -- 0.00 0.00
Proximates Galactose g 0.00 -- -- 0.00 0.00
Proximates Starch g 0.00 -- -- 0.00 0.00
Minerals Calcium, Ca mg 25 -- -- 32 21
Minerals Iron, Fe mg 0.23 -- -- 0.29 0.20
Minerals Magnesium, Mg mg 22 -- -- 28 19
Minerals Phosphorus, P mg 309 -- -- 392 263
Minerals Potassium, K mg 197 -- -- 250 167
Minerals Sodium, Na a mg 363 -- -- 461 309
Minerals Zinc, Zn mg 0.39 -- -- 0.50 0.33
Minerals Copper, Cu mg 0.023 -- -- 0.029 0.020
Minerals Manganese, Mn mg 0.017 -- -- 0.022 0.014
Minerals Selenium, Se µg 32.6 -- -- 41.4 27.7
Vitamins Vitamin C, total ascorbic acid mg 0.0 -- -- 0.0 0.0
Vitamins Thiamin mg 0.026 -- -- 0.033 0.022
Vitamins Riboflavin mg 0.025 -- -- 0.032 0.021
Vitamins Niacin mg 1.278 -- -- 1.623 1.086
Vitamins Pantothenic acid mg 0.227 -- -- 0.288 0.193
Vitamins Vitamin B-6 mg 0.115 -- -- 0.146 0.098
Vitamins Folate, total µg 6 -- -- 8 5
Vitamins Folic acid µg 0 -- -- 0 0
Vitamins Folate, food µg 6 -- -- 8 5
Vitamins Folate, DFE µg 6 -- -- 8 5
Vitamins Choline, total mg 79.9 -- -- 101.5 67.9
Vitamins Vitamin B-12 µg 1.31 -- -- 1.66 1.11
Vitamins Vitamin B-12, added µg 0.00 -- -- 0.00 0.00
Vitamins Vitamin A, RAE µg 12 -- -- 15 10
Vitamins Retinol µg 12 -- -- 15 10
Vitamins Carotene, beta µg 0 -- -- 0 0
Vitamins Carotene, alpha µg 0 -- -- 0 0
Vitamins Cryptoxanthin, beta µg 0 -- -- 0 0
Vitamins Vitamin A, IU IU 37 -- -- 47 31
Vitamins Lycopene µg 0 -- -- 0 0
Vitamins Lutein + zeaxanthin µg 0 -- -- 0 0
Vitamins Vitamin E (alpha-tocopherol) mg 0.77 -- -- 0.98 0.65
Vitamins Vitamin E, added mg 0.00 -- -- 0.00 0.00
Vitamins Tocopherol, beta mg 0.02 -- -- 0.03 0.02
Vitamins Tocopherol, gamma mg 0.01 -- -- 0.01 0.01
Vitamins Tocopherol, delta mg 0.32 -- -- 0.41 0.27
Vitamins Vitamin D (D2 + D3) µg 3.5 -- -- 4.4 3.0
Vitamins Vitamin D3 (cholecalciferol) µg 3.5 -- -- 4.4 3.0
Vitamins Vitamin D IU 139 -- -- 177 118
Vitamins Vitamin K (phylloquinone) µg 0.1 -- -- 0.1 0.1
Lipids Fatty acids, total saturated g 0.542 -- -- 0.688 0.461
Lipids 4:0 g 0.000 -- -- 0.000 0.000
Lipids 6:0 g 0.000 -- -- 0.000 0.000
Lipids 8:0 g 0.000 -- -- 0.000 0.000
Lipids 10:0 g 0.004 -- -- 0.005 0.003
Lipids 12:0 g 0.008 -- -- 0.010 0.007
Lipids 14:0 g 0.106 -- -- 0.135 0.090
Lipids 15:0 g 0.008 -- -- 0.010 0.007
Lipids 16:0 g 0.346 -- -- 0.439 0.294
Lipids 17:0 g 0.004 -- -- 0.005 0.003
Lipids 18:0 g 0.065 -- -- 0.083 0.055
Lipids 20:0 g 0.001 -- -- 0.001 0.001
Lipids 22:0 g 0.000 -- -- 0.000 0.000
Lipids 24:0 g 0.001 -- -- 0.001 0.001
Lipids Fatty acids, total monounsaturated g 0.657 -- -- 0.834 0.558
Lipids 14:1 g 0.000 -- -- 0.000 0.000
Lipids 15:1 g 0.000 -- -- 0.000 0.000
Lipids 16:1 undifferentiated g 0.111 -- -- 0.141 0.094
Lipids 17:1 g 0.033 -- -- 0.042 0.028
Lipids 18:1 undifferentiated g 0.439 -- -- 0.558 0.373
Lipids 20:1 g 0.073 -- -- 0.093 0.062
Lipids 22:1 undifferentiated g 0.001 -- -- 0.001 0.001
Lipids 24:1 c g 0.000 -- -- 0.000 0.000
Lipids Fatty acids, total polyunsaturated g 0.459 -- -- 0.583 0.390
Lipids 18:2 undifferentiated g 0.055 -- -- 0.070 0.047
Lipids 18:3 undifferentiated g 0.021 -- -- 0.027 0.018
Lipids 18:4 g 0.015 -- -- 0.019 0.013
Lipids 20:2 n-6 c,c g 0.006 -- -- 0.008 0.005
Lipids 20:3 undifferentiated g 0.009 -- -- 0.011 0.008
Lipids 20:4 undifferentiated g 0.018 -- -- 0.023 0.015
Lipids 20:5 n-3 (EPA) g 0.168 -- -- 0.213 0.143
Lipids 22:4 g 0.002 -- -- 0.003 0.002
Lipids 22:5 n-3 (DPA) g 0.034 -- -- 0.043 0.029
Lipids 22:6 n-3 (DHA) g 0.132 -- -- 0.168 0.112
Lipids Fatty acids, total trans g 0.014 -- -- 0.018 0.012
Lipids Cholesterol mg 56 -- -- 71 48
Amino Acids Tryptophan g 0.197 -- -- 0.250 0.167
Amino Acids Threonine g 0.719 -- -- 0.913 0.611
Amino Acids Isoleucine g 0.754 -- -- 0.958 0.641
Amino Acids Leucine g 1.335 -- -- 1.695 1.135
Amino Acids Lysine g 1.561 -- -- 1.982 1.327
Amino Acids Methionine g 0.560 -- -- 0.711 0.476
Amino Acids Cystine g 0.183 -- -- 0.232 0.156
Amino Acids Phenylalanine g 0.624 -- -- 0.792 0.530
Amino Acids Tyrosine g 0.588 -- -- 0.747 0.500
Amino Acids Valine g 0.800 -- -- 1.016 0.680
Amino Acids Arginine g 1.099 -- -- 1.396 0.934
Amino Acids Histidine g 0.374 -- -- 0.475 0.318
Amino Acids Alanine g 0.948 -- -- 1.204 0.806
Amino Acids Aspartic acid g 1.698 -- -- 2.156 1.443
Amino Acids Glutamic acid g 2.614 -- -- 3.320 2.222
Amino Acids Glycine g 0.786 -- -- 0.998 0.668
Amino Acids Proline g 0.599 -- -- 0.761 0.509
Amino Acids Serine g 0.712 -- -- 0.904 0.605
Other Alcohol, ethyl g 0.0 -- -- 0.0 0.0
Other Caffeine mg 0 -- -- 0 0
Other Theobromine mg 0 -- -- 0 0

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 = 105 mg sodium/100g.