Fish, Flatfish (Flounder and Sole Species), Raw has a low-calorie, low-carb, low-fat and high-protein content. It is a good source of Vitamin B12.
It contains a low amount of carbohydrates, making it suitable for some of the low-carb diets. With 18.84 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
On top of that, the low fat content of this product makes it suitable to be eaten when trying to lose weight. A quick glance at the fat profile reveals that it is low in saturated fats and low in trans fats. It's low MUFA and low PUFA. The omega-3 content is average.
While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Based on the composite nutritive standing Fish, Flatfish (Flounder and Sole Species), Raw has been given a composite ranking of 77, and in moderation.
Calories from Protein | 88% | |
Calories from Fat | 12% | |
Calories from Carbs | 0% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 33 IU | 0.7% | Mid 40% | Average |
Retinol | 10 mcg | |||
Retinol Activity Equivalent | 10 mcg | |||
Alpha Carotene | 0 mcg | |||
Beta Carotene | 0 mcg | |||
Beta Cryptoxanthin | 0 mcg | |||
Lycopene | 0 mcg | |||
Lutein Zeaxanthin | 0 mcg | |||
Vitamin C | 1.7 mg | 2.8% | Mid 40% | Average |
Vitamin D | 60 IU | 15% | Mid 40% | Average |
Vitamin E | 0.51 mg | 1.7% | Mid 40% | Average |
Beta Tocopherol | 0 mg | |||
Gamma Tocopherol | 0 mg | |||
Delta Tocopherol | 0 mg | |||
Vitamin K | 0.1 mcg | 0.13% | Bottom 30% | Low |
Thiamin | 0.09 mg | 5.9% | Mid 40% | Average |
Riboflavin | 0.08 mg | 4.5% | Mid 40% | Average |
Niacin | 2.9 mg | 14.5% | Mid 40% | Average |
Vitamin B6 | 0.21 mg | 10.4% | Mid 40% | Average |
Folate | 8 mcg | 2% | Mid 40% | Average |
Food Folate | 8 mcg | |||
Folic Acid | 0 mcg | |||
Dietary Folate Equivalents | 8 mcg | |||
Vitamin B12 | 1.5 mcg | 25.3% | Top 10% | Very High |
Pantothenic Acid | 0.5 mg | 5% | Top 30% | High |
Choline | 65 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 18 mg | 1.8% | Mid 40% | Average |
Iron | 0.36 mg | 2% | Bottom 30% | Low |
Magnesium | 31 mg | 7.8% | Top 30% | High |
Phosphorus | 184 mg | 18.4% | Mid 40% | Average |
Potassium | 361 mg | 10.3% | Top 30% | High |
Sodium | 81 mg | 3.4% | Mid 40% | Average |
Zinc | 0.45 mg | 3% | Mid 40% | Average |
Copper | 0.03 mg | 1.6% | Bottom 30% | Low |
Manganese | 0.02 mg | 0.85% | Bottom 30% | Low |
Selenium | 32.7 mcg | 46.7% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 0 g | |||
Dietary Fiber | 0 g | |||
Starch | 0 g | |||
Sugars | 0 g | |||
Sucrose | 0 mg | |||
Glucose | 0 mg | |||
Fructose | 0 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 18.8 g | 37.7% | Top 30% | High |
Tryptophan | 211 mg | |||
Threonine | 826.1 mg | |||
Isoleucine | 868 mg | |||
Leucine | 1532.2 mg | |||
Lysine | 1731.1 mg | |||
Methionine | 558.1 mg | |||
Cystine | 202 mg | |||
Phenylalanine | 735.9 mg | |||
Tyrosine | 636 mg | |||
Valine | 971 mg | |||
Arginine | 1128.1 mg | |||
Histidine | 555 mg | |||
Alanine | 1140.2 mg | |||
Aspartic Acid | 1930.3 mg | |||
Glutamic Acid | 2812.7 mg | |||
Glycine | 905 mg | |||
Proline | 665.9 mg | |||
Serine | 769 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 1.2 g | 1.8% | Bottom 30% | Low |
Saturated Fat | 0.28 g | 1.4% | Bottom 30% | Low |
Monounsaturated Fat | 0.2 g | |||
Polyunsaturated Fat | 0.3 g | |||
Total Trans Fatty Acids | 0 g | |||
Total Omega 3 Fatty Acids | 253 mg | |||
Total Omega 6 Fatty Acids | 8 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Water | 79.1 g | |||
Ash | 1.2 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 91 Calories from Fat 11
% Daily Value *
Total Fat 1.2 g 1.8%
Saturated Fat 0.28 g 1.4%
Trans Fat 0 g
Cholesterol 48 mg 16%
Sodium 81 mg 3.4%
Total Carbohydrates 0 g
Dietary Fiber 0 g
Sugars 0 g
Protein 18.8 g 37.7%
Vitamin A 0.7% Vitamin C 2.8%
Calcium 1.8% Iron 2%
*Based on a 2000 Calorie diet
Per 100g | Calories 92
Protein 19.4 g | Carbs 0 g | Fat 1 g
Per 100g | Calories 100
Protein 20.5 g | Carbs 0 g | Fat 1.3 g
Per 100g | Calories 143
Protein 22.3 g | Carbs 1.5 g | Fat 6.4 g
Per 100g | Calories 114
Protein 18.9 g | Carbs 0 g | Fat 3.7 g
Per 100g | Calories 117
Protein 24.2 g | Carbs 0 g | Fat 1.5 g
Per 100g | Calories 116
Protein 24.2 g | Carbs 0 g | Fat 1.5 g