Flatfish, cooked
Nutrition facts per 100 g and per 1 fillet · Finfish and Shellfish Products
100 g of Flatfish, cooked provides 86 kcal, 15.2 g protein, 2.37 g fat and 0 g carbohydrate (0 g fiber). Per 100 g it is high in Selenium (59% DV), Vitamin B12 (55% DV), Protein (30% DV), Phosphorus (25% DV).
Protein 74%Fat 26%Carbohydrate 0%
Calculated from the grams above at 4 kcal/g for protein and carbohydrate and 9 kcal/g for fat, as a share of those three.
Percentage of the FDA Daily Value in one portion. Exact amounts are in the tables below.
What stands out
- Selenium: 32.6 µg per 100 g — 59% of the Daily Value. Other top sources →
- Vitamin B12: 1.31 µg per 100 g — 55% of the Daily Value. Other top sources →
- Protein: 15.2 g per 100 g — 30% of the Daily Value. Other top sources →
- Phosphorus: 309 mg per 100 g — 25% of the Daily Value. Other top sources →
- Vitamin D: 3.5 µg per 100 g — 18% of the Daily Value. Other top sources →
- Choline: 79.9 mg per 100 g — 15% of the Daily Value. Other top sources →
Energy and macronutrients
| Nutrient | per 100 g | per 1 fillet (127 g) | % DV per 1 fillet |
|---|---|---|---|
| Energy | 86 kcal | 109 kcal | |
| Protein | 15.2 g | 19.4 g | 39% |
| Total fat | 2.37 g | 3.01 g | 4% |
| Saturated fat | 0.54 g | 0.69 g | 3% |
| Monounsaturated fat | 0.66 g | 0.83 g | |
| Polyunsaturated fat | 0.46 g | 0.58 g | |
| Cholesterol | 56 mg | 71.1 mg | 24% |
| Carbohydrate | 0 g | 0 g | 0% |
| Dietary fiber | 0 g | 0 g | 0% |
| Sugars (total) | 0 g | 0 g | |
| Water | 81.1 g | 103 g |
Vitamins
| Nutrient | per 100 g | per 1 fillet (127 g) | % DV per 1 fillet |
|---|---|---|---|
| Vitamin A (RAE) | 12 µg | 15.2 µg | 2% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 3.5 µg | 4.45 µg | 22% |
| Vitamin E | 0.77 mg | 0.98 mg | 7% |
| Vitamin K | 0.1 µg | 0.13 µg | 0% |
| Thiamin (B1) | 0.03 mg | 0.03 mg | 3% |
| Riboflavin (B2) | 0.03 mg | 0.03 mg | 2% |
| Niacin (B3) | 1.28 mg | 1.62 mg | 10% |
| Vitamin B6 | 0.12 mg | 0.15 mg | 9% |
| Folate | 6 µg | 7.62 µg | 2% |
| Vitamin B12 | 1.31 µg | 1.66 µg | 69% |
| Choline | 79.9 mg | 101.5 mg | 18% |
Minerals
| Nutrient | per 100 g | per 1 fillet (127 g) | % DV per 1 fillet |
|---|---|---|---|
| Calcium | 25 mg | 31.8 mg | 2% |
| Iron | 0.23 mg | 0.29 mg | 2% |
| Magnesium | 22 mg | 27.9 mg | 7% |
| Phosphorus | 309 mg | 392.4 mg | 31% |
| Potassium | 197 mg | 250.2 mg | 5% |
| Sodium | 363 mg | 461 mg | 20% |
| Zinc | 0.39 mg | 0.5 mg | 5% |
| Copper | 0.02 mg | 0.03 mg | 3% |
| Selenium | 32.6 µg | 41.4 µg | 75% |
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Source and how to read this
Data: USDA FoodData Central, SR Legacy, release 2018-04 (final), FDC ID 174197. Described in USDA as Fish, flatfish (flounder and sole species), cooked, dry heat; we shorten these names for readability and keep the original here. Values are per 100 g of edible portion as USDA reports them; a serving may be more or less.
Portion: "1 fillet" = 127 g is the primary household measure USDA records for this food. Per-100 g values let you compare foods; per-portion values are closer to what you actually eat.
% Daily Value: FDA Daily Values for adults and children 4+ (FDA, page updated 2024-03-05). "High" means ≥20% DV and "good source" 10–19% DV — FDA's labelling cut-offs (21 CFR 101.54), which apply per serving; we apply the same cut-offs to 100 g so foods can be compared. No DV exists for energy or total sugars, so those show no percentage.
Checked: 2026-09-15. Methodology. Found an error? learn@humblebee.ltd