Cooked flounder and sole
USDA name: Fish, flatfish (flounder and sole species), cooked, dry heat
73 calories in 3 oz (85 g). 15.2 g protein, 0 g carbs and 2.4 g fat per 100 g.
Cooked flounder and sole, 3 oz
73 calories
- Protein
- 13 g
- Carbs
- 0 g
- Fat
- 2 g
- Fiber
- 0 g
- Sugars
- 0 g
Nutrition Facts
Calories73
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
vitamins
% of the Daily Value in this serving
- Vitamin B1246% 1.1 µg
- Vitamin D15% 3 µg
- Choline12% 67.9 mg
- Niacin (B3)7% 1.1 mg
- Vitamin B66% 0.098 mg
- Vitamin E4% 0.65 mg
- Pantothenic acid (B5)4% 0.19 mg
- Thiamin (B1)2% 0.022 mg
- Riboflavin (B2)2% 0.021 mg
- Folate1% 5.1 µg
- Vitamin A1% 10.2 µg
Little or none: Vitamin K, Vitamin C.
minerals
% of the Daily Value in this serving
- Selenium50% 27.7 µg
- Phosphorus21% 263 mg
- Sodium13% 309 mg
- Magnesium4% 18.7 mg
- Potassium4% 167 mg
- Zinc3% 0.33 mg
- Copper2% 0.02 mg
- Calcium2% 21.3 mg
- Iron1% 0.2 mg
- Manganese1% 0.014 mg
Amino acids
Grams in this serving. Essential amino acids are marked •
- Glutamic acid2.2 g
- Aspartic acid1.4 g
- Lysine•1.3 g
- Leucine•1.1 g
- Arginine0.93 g
- Alanine0.81 g
- Valine•0.68 g
- Glycine0.67 g
- Isoleucine•0.64 g
- Threonine•0.61 g
- Serine0.61 g
- Phenylalanine•0.53 g
- Proline0.51 g
- Tyrosine0.5 g
- Methionine•0.48 g
- Histidine•0.32 g
- Tryptophan•0.17 g
- Cystine0.16 g
How it compares
Against the 288 foods in Finfish and Shellfish Products, per 100 g.
Carbohydrates
Lower than 100%
leastmostFiber
Lower than 100%
leastmostSugars
Lower than 100%
leastmostVitamin C
Lower than 100%
leastmostIron
Lower than 90%
leastmostProtein
Lower than 87%
leastmost
Questions
- How many calories are in cooked flounder and sole?
- 3 oz (85 g) has 73 calories, 13 g of protein, 0 g of carbohydrates and 2 g of fat.
- How much protein is in cooked flounder and sole?
- 15.2 g per 100 g, which is 71% of its calories.
- How many net carbs are in cooked flounder and sole?
- 0 g per 100 g: 0 g of carbohydrates minus 0 g of fiber.
All 119 nutrients, per 100 g+
| Water | 81.1 g |
| Energy | 86 kcal |
| Energy | 362 kj |
| Protein | 15.2 g |
| Total lipid (fat) | 2.4 g |
| Ash | 1.5 g |
| Carbohydrate, by difference | 0 g |
| Fiber, total dietary | 0 g |
| Total Sugars | 0 g |
| Sucrose | 0 g |
| Glucose | 0 g |
| Fructose | 0 g |
| Lactose | 0 g |
| Maltose | 0 g |
| Galactose | 0 g |
| Starch | 0 g |
| Calcium, Ca | 25 mg |
| Iron, Fe | 0.23 mg |
| Magnesium, Mg | 22 mg |
| Phosphorus, P | 309 mg |
| Potassium, K | 197 mg |
| Sodium, Na | 363 mg |
| Zinc, Zn | 0.39 mg |
| Copper, Cu | 0.023 mg |
| Manganese, Mn | 0.017 mg |
| Selenium, Se | 32.6 µg |
| Vitamin C, total ascorbic acid | 0 mg |
| Thiamin | 0.026 mg |
| Riboflavin | 0.025 mg |
| Niacin | 1.3 mg |
| Pantothenic acid | 0.23 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 6 µg |
| Folic acid | 0 µg |
| Folate, food | 6 µg |
| Folate, DFE | 6 µg |
| Choline, total | 79.9 mg |
| Vitamin B-12 | 1.3 µg |
| Vitamin B-12, added | 0 µg |
| Vitamin A, RAE | 12 µg |
| Retinol | 12 µg |
| Carotene, beta | 0 µg |
| Carotene, alpha | 0 µg |
| Cryptoxanthin, beta | 0 µg |
| Vitamin A, IU | 37 iu |
| Lycopene | 0 µg |
| Lutein + zeaxanthin | 0 µg |
| Vitamin E (alpha-tocopherol) | 0.77 mg |
| Vitamin E, added | 0 mg |
| Tocopherol, beta | 0.02 mg |
| Tocopherol, gamma | 0.01 mg |
| Tocopherol, delta | 0.32 mg |
| Tocotrienol, alpha | 0 mg |
| Tocotrienol, beta | 0 mg |
| Tocotrienol, gamma | 0 mg |
| Tocotrienol, delta | 0 mg |
| Vitamin D (D2 + D3), International Units | 139 iu |
| Vitamin D (D2 + D3) | 3.5 µg |
| Vitamin D3 (cholecalciferol) | 3.5 µg |
| Vitamin K (phylloquinone) | 0.1 µg |
| Vitamin K (Dihydrophylloquinone) | 0 µg |
| Vitamin K (Menaquinone-4) | 0.3 µg |
| Fatty acids, total saturated | 0.54 g |
| SFA 4:0 | 0 g |
| SFA 6:0 | 0 g |
| SFA 8:0 | 0 g |
| SFA 10:0 | 0.004 g |
| SFA 12:0 | 0.008 g |
| SFA 14:0 | 0.11 g |
| SFA 15:0 | 0.008 g |
| SFA 16:0 | 0.35 g |
| SFA 17:0 | 0.004 g |
| SFA 18:0 | 0.065 g |
| SFA 20:0 | 0.001 g |
| SFA 22:0 | 0 g |
| SFA 24:0 | 0.001 g |
| Fatty acids, total monounsaturated | 0.66 g |
| MUFA 14:1 | 0 g |
| MUFA 15:1 | 0 g |
| MUFA 16:1 | 0.11 g |
| MUFA 17:1 | 0.033 g |
| MUFA 18:1 | 0.44 g |
| MUFA 20:1 | 0.073 g |
| MUFA 22:1 | 0.001 g |
| MUFA 24:1 c | 0 g |
| Fatty acids, total polyunsaturated | 0.46 g |
| PUFA 18:2 | 0.055 g |
| PUFA 18:3 | 0.021 g |
| PUFA 18:4 | 0.015 g |
| PUFA 20:2 n-6 c,c | 0.006 g |
| PUFA 20:3 | 0.009 g |
| PUFA 20:4 | 0.018 g |
| PUFA 20:5 n-3 (EPA) | 0.17 g |
| PUFA 22:4 | 0.002 g |
| PUFA 22:5 n-3 (DPA) | 0.034 g |
| PUFA 22:6 n-3 (DHA) | 0.13 g |
| Fatty acids, total trans | 0.014 g |
| Cholesterol | 56 mg |
| Tryptophan | 0.2 g |
| Threonine | 0.72 g |
| Isoleucine | 0.75 g |
| Leucine | 1.3 g |
| Lysine | 1.6 g |
| Methionine | 0.56 g |
| Cystine | 0.18 g |
| Phenylalanine | 0.62 g |
| Tyrosine | 0.59 g |
| Valine | 0.8 g |
| Arginine | 1.1 g |
| Histidine | 0.37 g |
| Alanine | 0.95 g |
| Aspartic acid | 1.7 g |
| Glutamic acid | 2.6 g |
| Glycine | 0.79 g |
| Proline | 0.6 g |
| Serine | 0.71 g |
| Alcohol, ethyl | 0 g |
| Caffeine | 0 mg |
| Theobromine | 0 mg |
Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 174197, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.