Fish And Seafood • Deep Nutrition Analytics
Fish, flatfish (flounder and sole species), cooked, dry heat
As a recognized fish and seafood, Fish, flatfish (flounder and sole species), cooked, dry heat delivers 87 calories per 100g, with energy primarily anchored by protein (15.2g) to support daily activity. It serves as a rich source of Selenium, offering 59% of your recommended daily allowance (32.6 µg). Its light energy profile (0.9 kcal/g) makes it an efficient nutritional asset, maximizing vitamin and mineral return on caloric intake.
- Protein
- 15.2 g
- Carbohydrates
- 0 g
- Fat
- 2.4 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Fish, flatfish (flounder and sole species), cooked, dry heat supplies 15.2g of protein per 100g, accounting for approximately 70% of its total caloric value. With minimal or zero carbohydrates, it delivers efficient amino acid density for muscular recovery and metabolic support.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Protein | 15.2 g |
| Energy | 362 kJ |
| Fiber, total dietary | 0 g |
| Total lipid (fat) | 2.4 g |
| Carbohydrate, by difference | 0 g |
| Energy | 86 kcal |
| Total Sugars | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 32.6 µg |
| Vitamin B12 | 1.3 µg |
| Phosphorus | 309 mg |
| Vitamin D | 3.5 µg |
| Sodium | 363 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, IU | 37 IU |
| Vitamin A, RAE | 12 µg |
| Vitamin D3 (cholecalciferol) | 3.5 µg |
| Vitamin D (D2 + D3) | 3.5 µg |
| Vitamin B-12 | 1.3 µg |
| Vitamin K (phylloquinone) | 0.1 µg |
| Vitamin E (alpha-tocopherol) | 0.8 mg |
| Vitamin D (D2 + D3), International Units | 139 IU |
| Vitamin B-6 | 0.1 mg |
| Vitamin K (Menaquinone-4) | 0.3 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 0.2 mg |
| Magnesium, Mg | 22 mg |
| Phosphorus, P | 309 mg |
| Sodium, Na | 363 mg |
| Copper, Cu | 0 mg |
| Manganese, Mn | 0 mg |
| Calcium, Ca | 25 mg |
| Potassium, K | 197 mg |
| Zinc, Zn | 0.4 mg |
| Selenium, Se | 32.6 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| PUFA 22:6 n-3 (DHA) | 0.1 g |
| MUFA 16:1 | 0.1 g |
| PUFA 20:5 n-3 (EPA) | 0.2 g |
| PUFA 22:5 n-3 (DPA) | 0 g |
| SFA 17:0 | 0 g |
| SFA 24:0 | 0 g |
| MUFA 17:1 | 0 g |
| PUFA 22:4 | 0 g |
| Ash | 1.5 g |
| Retinol | 12 µg |
| Tocopherol, delta | 0.3 mg |
| Thiamin | 0 mg |
| Riboflavin | 0 mg |
| Folate, total | 6 µg |
| Folate, food | 6 µg |
| Tryptophan | 0.2 g |
| Threonine | 0.7 g |
| Methionine | 0.6 g |
| Phenylalanine | 0.6 g |
| Tyrosine | 0.6 g |
| Alanine | 0.9 g |
| Glutamic acid | 2.6 g |
| Glycine | 0.8 g |
| Proline | 0.6 g |
| Cholesterol | 56 mg |
| Fatty acids, total trans | 0 g |
| Fatty acids, total saturated | 0.5 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.1 g |
| Water | 81.1 g |
| Tocopherol, beta | 0 mg |
| Tocopherol, gamma | 0 mg |
| Niacin | 1.3 mg |
| Pantothenic acid | 0.2 mg |
| Choline, total | 79.9 mg |
| Folate, DFE | 6 µg |
| Isoleucine | 0.8 g |
| Leucine | 1.3 g |
| Lysine | 1.6 g |
| Cystine | 0.2 g |
| Valine | 0.8 g |
| Arginine | 1.1 g |
| Histidine | 0.4 g |
| Aspartic acid | 1.7 g |
| Serine | 0.7 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 0.3 g |
| SFA 18:0 | 0.1 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 0.4 g |
| PUFA 18:2 | 0.1 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0 g |
| PUFA 18:4 | 0 g |
| MUFA 20:1 | 0.1 g |
| MUFA 22:1 | 0 g |
| Fatty acids, total monounsaturated | 0.7 g |
| Fatty acids, total polyunsaturated | 0.5 g |
| SFA 15:0 | 0 g |
| PUFA 20:2 n-6 c,c | 0 g |
| PUFA 20:3 | 0 g |
Serving calculator
Nutritional Highlights & Outliers
Nutrient Density Payload
Contains 5 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Common serving sizes
- oz85 g
- fillet127 g
Compare Fish, flatfish (flounder and sole species), cooked, dry heat with Category Peers
Fish, flatfish (flounder and sole species), cooked, dry heat vs Crustaceans, crayfish, mixed species, farmed, cooked, moist heat
Compared to Crustaceans, crayfish, mixed species, farmed, cooked, moist heat, Fish, flatfish (flounder and sole species), cooked, dry heat has 13% less protein and 1% lower calories per 100g.
Fish, flatfish (flounder and sole species), cooked, dry heat vs Crustaceans, crab, blue, raw
Compared to Crustaceans, crab, blue, raw, Fish, flatfish (flounder and sole species), cooked, dry heat has 16% less protein and 1% lower calories per 100g.
Frequently Asked Questions
How many calories are in Fish, flatfish (flounder and sole species), cooked, dry heat?
A standard 100-gram serving of Fish, flatfish (flounder and sole species), cooked, dry heat contains 87 calories (364 kJ), alongside 15.2g of protein, 0g of carbohydrates, and 2.4g of fat.
In common serving sizes:- 85g (oz): ~74 kcal
- 127g (fillet): ~110 kcal
Is Fish, flatfish (flounder and sole species), cooked, dry heat suitable for a keto or low-carb diet?
Yes. With only 0g of net carbs per 100g (0g total carbohydrates minus 0g dietary fiber), Fish, flatfish (flounder and sole species), cooked, dry heat is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Fish, flatfish (flounder and sole species), cooked, dry heat?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Fish, flatfish (flounder and sole species), cooked, dry heat are:
- Selenium: 32.6 µg (59% of your daily value)
- Vitamin B12: 1.31 µg (55% of your daily value)
- Phosphorus: 309 mg (25% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 174197).