Flatfish, raw
Nutrition facts per 100 g and per 1 oz, boneless · Finfish and Shellfish Products
100 g of Flatfish, raw provides 70 kcal, 12.4 g protein, 1.93 g fat and 0 g carbohydrate (0 g fiber). Per 100 g it is high in Selenium (48% DV), Vitamin B12 (47% DV), Protein (25% DV), Phosphorus (20% 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: 26.6 µg per 100 g — 48% of the Daily Value. Other top sources →
- Vitamin B12: 1.13 µg per 100 g — 47% of the Daily Value. Other top sources →
- Protein: 12.4 g per 100 g — 25% of the Daily Value. Other top sources →
- Phosphorus: 252 mg per 100 g — 20% of the Daily Value. Other top sources →
- Vitamin D: 2.8 µg per 100 g — 14% of the Daily Value. Other top sources →
- Choline: 65 mg per 100 g — 12% of the Daily Value. Other top sources →
Energy and macronutrients
| Nutrient | per 100 g | per 1 oz, boneless (28.4 g) | % DV per 1 oz, boneless |
|---|---|---|---|
| Energy | 70 kcal | 20 kcal | |
| Protein | 12.4 g | 3.52 g | 7% |
| Total fat | 1.93 g | 0.55 g | 1% |
| Saturated fat | 0.44 g | 0.13 g | 1% |
| Monounsaturated fat | 0.54 g | 0.15 g | |
| Polyunsaturated fat | 0.37 g | 0.11 g | |
| Cholesterol | 45 mg | 12.8 mg | 4% |
| Carbohydrate | 0 g | 0 g | 0% |
| Dietary fiber | 0 g | 0 g | 0% |
| Sugars (total) | 0 g | 0 g | |
| Water | 84.6 g | 24 g |
Vitamins
| Nutrient | per 100 g | per 1 oz, boneless (28.4 g) | % DV per 1 oz, boneless |
|---|---|---|---|
| Vitamin A (RAE) | 10 µg | 2.84 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 2.8 µg | 0.8 µg | 4% |
| Vitamin E | 0.63 mg | 0.18 mg | 1% |
| Vitamin K | 0.1 µg | 0.03 µg | 0% |
| Thiamin (B1) | 0.02 mg | 0.01 mg | 1% |
| Riboflavin (B2) | 0.02 mg | 0.01 mg | 0% |
| Niacin (B3) | 1.04 mg | 0.3 mg | 2% |
| Vitamin B6 | 0.1 mg | 0.03 mg | 2% |
| Folate | 5 µg | 1.42 µg | 0% |
| Vitamin B12 | 1.13 µg | 0.32 µg | 13% |
| Choline | 65 mg | 18.5 mg | 3% |
Minerals
| Nutrient | per 100 g | per 1 oz, boneless (28.4 g) | % DV per 1 oz, boneless |
|---|---|---|---|
| Calcium | 21 mg | 5.96 mg | 0% |
| Iron | 0.18 mg | 0.05 mg | 0% |
| Magnesium | 18 mg | 5.11 mg | 1% |
| Phosphorus | 252 mg | 71.6 mg | 6% |
| Potassium | 160 mg | 45.4 mg | 1% |
| Sodium | 296 mg | 84.1 mg | 4% |
| Zinc | 0.32 mg | 0.09 mg | 1% |
| Copper | 0.02 mg | 0.01 mg | 1% |
| Selenium | 26.6 µg | 7.55 µg | 14% |
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Source and how to read this
Data: USDA FoodData Central, SR Legacy, release 2018-04 (final), FDC ID 174196. Described in USDA as Fish, flatfish (flounder and sole species), raw; 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 oz, boneless" = 28.4 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