Raw flounder and sole

USDA name: Fish, flatfish (flounder and sole species), raw

60 calories in 3 oz (85 g). Per 100 g, protein: 12.4 g, carbohydrates: 0 g, fat: 1.9 g.

Serving
1
= 85 g
60KCAL

Raw flounder and sole, 3 oz

60 calories

Protein
10.5 g
Carbs
0 g
Fat
1.6 g
Fiber
0 g
Sugars
0 g

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories60
% Daily Value*
Total Fat 1.6 g2%
Saturated Fat 0.37 g2%
Trans Fat 0.009 g
Cholesterol 38.3 mg13%
Sodium 252 mg11%
Total Carbohydrate 0 g0%
Dietary Fiber 0 g0%
Total Sugars 0 g
Protein 10.5 g
Vitamin D 2.4 mcg12%
Calcium 17.9 mg1%
Iron 0.15 mg1%
Potassium 136 mg3%

* 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. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Vitamin B1240% 0.96 µg
  • Vitamin D12% 2.4 µg
  • Choline10% 55.3 mg
  • Niacin (B3)6% 0.88 mg
  • Vitamin B65% 0.083 mg
  • Vitamin E4% 0.54 mg
  • Pantothenic acid (B5)3% 0.16 mg
  • Thiamin (B1)2% 0.019 mg
  • Riboflavin (B2)1% 0.017 mg
  • Folate1% 4.3 µg
  • Vitamin A1% 8.5 µg

Little or none: Vitamin K, Vitamin C.

minerals

% of the Daily Value in this serving

  • Selenium41% 22.6 µg
  • Phosphorus17% 214 mg
  • Sodium11% 252 mg
  • Magnesium4% 15.3 mg
  • Potassium3% 136 mg
  • Zinc2% 0.27 mg
  • Copper2% 0.016 mg
  • Calcium1% 17.9 mg
  • Iron1% 0.15 mg
  • Manganese1% 0.012 mg

Amino acids

Grams in this serving. Essential amino acids are marked •

  • Glutamic acid1.8 g
  • Aspartic acid1.2 g
  • Lysine•1.1 g
  • Leucine•0.92 g
  • Arginine0.76 g
  • Alanine0.66 g
  • Valine•0.55 g
  • Glycine0.54 g
  • Isoleucine•0.52 g
  • Threonine•0.5 g
  • Serine0.49 g
  • Phenylalanine•0.43 g
  • Proline0.41 g
  • Tyrosine0.41 g
  • Methionine•0.39 g
  • Histidine•0.26 g
  • Tryptophan•0.14 g
  • Cystine0.13 g

How it compares

Against other records in Finfish and Shellfish Products, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Calories

    Lower than 95%

    Same value as 0 of 287 other records.

    leastmost

  • Iron

    Lower than 93%

    Same value as 1 of 287 other records.

    leastmost

  • Protein

    Lower than 93%

    Same value as 0 of 287 other records.

    leastmost

  • Potassium

    Lower than 93%

    Same value as 3 of 287 other records.

    leastmost

  • Sodium

    Higher than 73%

    Same value as 0 of 287 other records.

    leastmost

  • Total fat

    Lower than 57%

    Same value as 0 of 287 other records.

    leastmost

Questions

How many calories are in raw flounder and sole?
3 oz (85 g): 60 calories; protein: 10.5 g, carbohydrates: 0 g, fat: 1.6 g.
How much protein is in raw flounder and sole?
12.4 g per 100 g. Its estimated share of calories is 71%, using 4 kcal per gram of protein.
How many net carbs are in raw flounder and sole?
0 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 134 reported nutrients, per 100 g+
Water84.6 g
Energy70 kcal
Energy294 kj
Protein12.4 g
Total lipid (fat)1.9 g
Ash1.2 g
Carbohydrate, by difference0 g
Fiber, total dietary0 g
Total Sugars0 g
Sucrose0 g
Glucose0 g
Fructose0 g
Lactose0 g
Maltose0 g
Galactose0 g
Starch0 g
Calcium, Ca21 mg
Iron, Fe0.18 mg
Magnesium, Mg18 mg
Phosphorus, P252 mg
Potassium, K160 mg
Sodium, Na296 mg
Zinc, Zn0.32 mg
Copper, Cu0.019 mg
Manganese, Mn0.014 mg
Selenium, Se26.6 µg
Vitamin C, total ascorbic acid0 mg
Thiamin0.022 mg
Riboflavin0.02 mg
Niacin1 mg
Pantothenic acid0.18 mg
Vitamin B-60.098 mg
Folate, total5 µg
Folic acid0 µg
Folate, food5 µg
Folate, DFE5 µg
Choline, total65 mg
Vitamin B-121.1 µg
Vitamin B-12, added0 µg
Vitamin A, RAE10 µg
Retinol10 µg
Carotene, beta0 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Vitamin A, IU33 iu
Lycopene0 µg
Lutein + zeaxanthin0 µg
Vitamin E (alpha-tocopherol)0.63 mg
Vitamin E, added0 mg
Tocopherol, beta0.01 mg
Tocopherol, gamma0.01 mg
Tocopherol, delta0.26 mg
Tocotrienol, alpha0 mg
Tocotrienol, beta0 mg
Tocotrienol, gamma0 mg
Tocotrienol, delta0 mg
Vitamin D (D2 + D3), International Units113 iu
Vitamin D (D2 + D3)2.8 µg
Vitamin D3 (cholecalciferol)2.8 µg
Vitamin K (phylloquinone)0.1 µg
Vitamin K (Dihydrophylloquinone)0 µg
Vitamin K (Menaquinone-4)0.2 µg
Fatty acids, total saturated0.44 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00.003 g
SFA 12:00.006 g
SFA 14:00.087 g
SFA 15:00.007 g
SFA 16:00.28 g
SFA 17:00.003 g
SFA 18:00.053 g
SFA 20:00.001 g
SFA 22:00 g
SFA 24:00.001 g
Fatty acids, total monounsaturated0.54 g
MUFA 14:10 g
MUFA 15:10 g
MUFA 16:10.09 g
MUFA 16:1 c0.088 g
MUFA 17:10.027 g
MUFA 18:10.36 g
MUFA 18:1 c0.35 g
MUFA 20:10.06 g
MUFA 22:10.001 g
MUFA 22:1 c0 g
MUFA 24:1 c0 g
Fatty acids, total polyunsaturated0.37 g
PUFA 18:20.045 g
PUFA 18:2 n-6 c,c0.043 g
PUFA 18:2 CLAs0 g
PUFA 18:30.017 g
PUFA 18:3 n-3 c,c,c (ALA)0.017 g
PUFA 18:3 n-6 c,c,c0.001 g
PUFA 18:40.012 g
PUFA 20:2 n-6 c,c0.005 g
PUFA 20:30.007 g
PUFA 20:3 n-30.005 g
PUFA 20:3 n-60.002 g
PUFA 20:40.015 g
PUFA 20:5 n-3 (EPA)0.14 g
PUFA 22:40.001 g
PUFA 22:5 n-3 (DPA)0.028 g
PUFA 22:6 n-3 (DHA)0.11 g
Fatty acids, total trans0.011 g
Fatty acids, total trans-monoenoic0.01 g
TFA 16:1 t0.002 g
TFA 18:1 t0.007 g
TFA 22:1 t0.001 g
TFA 18:2 t not further defined0.001 g
Fatty acids, total trans-polyenoic0.001 g
Cholesterol45 mg
Tryptophan0.16 g
Threonine0.58 g
Isoleucine0.61 g
Leucine1.1 g
Lysine1.3 g
Methionine0.46 g
Cystine0.15 g
Phenylalanine0.51 g
Tyrosine0.48 g
Valine0.65 g
Arginine0.9 g
Histidine0.3 g
Alanine0.77 g
Aspartic acid1.4 g
Glutamic acid2.1 g
Glycine0.64 g
Proline0.49 g
Serine0.58 g
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 174196, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.