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Food detail / Source: USDA

Flounder and sole

Category: Meat, fish, seafood or egg

Preparation: Fish, flatfish (flounder and sole species), cooked, dry heat, exactly as identified by USDA.

Commonly sold in: Latin America · North America · Europe

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Portion

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Amino acids

Rank per 100 g · #1 = highest amount, not a health score. Ranks update with the published catalog.

Calories

Rank 154 of 259 foods with reported data, per 100 g; highest amount first.

86.0 kcal

Protein

Rank 75 of 298 foods with reported data, per 100 g; highest amount first.

15.2 g

Carbohydrates

Rank 271 of 298 foods with reported data, per 100 g; highest amount first.

0.0 g

Fat

Rank 116 of 287 foods with reported data, per 100 g; highest amount first.

2.4 g

Fiber

Rank 222 of 265 foods with reported data, per 100 g; highest amount first.

0.0 g

Water

Rank 111 of 298 foods with reported data, per 100 g; highest amount first.

81.1 g

Calcium

Rank 160 of 296 foods with reported data, per 100 g; highest amount first.

25.0 mg

Iron

Rank 229 of 273 foods with reported data, per 100 g; highest amount first.

0.2 mg

Magnesium

Rank 162 of 296 foods with reported data, per 100 g; highest amount first.

22.0 mg

Phosphorus

Rank 42 of 297 foods with reported data, per 100 g; highest amount first.

309.0 mg

Potassium

Rank 195 of 296 foods with reported data, per 100 g; highest amount first.

197.0 mg

Sodium

Rank 30 of 271 foods with reported data, per 100 g; highest amount first.

363.0 mg

Vitamin C

Rank 209 of 259 foods with reported data, per 100 g; highest amount first.

0.0 mg

Thiamin

Rank 218 of 270 foods with reported data, per 100 g; highest amount first.

0.0 mg

Riboflavin

Rank 224 of 262 foods with reported data, per 100 g; highest amount first.

0.0 mg

Niacin

Rank 97 of 274 foods with reported data, per 100 g; highest amount first.

1.3 mg

Vitamin B6

Rank 138 of 271 foods with reported data, per 100 g; highest amount first.

0.1 mg

Folate

Rank 210 of 257 foods with reported data, per 100 g; highest amount first.

6.0 µg

Choline

Rank 24 of 191 foods with reported data, per 100 g; highest amount first.

79.9 mg

Vitamin B12

Rank 36 of 248 foods with reported data, per 100 g; highest amount first.

1.3 µg

Vitamin A

Rank 108 of 249 foods with reported data, per 100 g; highest amount first.

12.0 µg

Vitamin E

Rank 71 of 207 foods with reported data, per 100 g; highest amount first.

0.8 mg

Vitamin D (IU)

Rank 8 of 221 foods with reported data, per 100 g; highest amount first.

139.0 IU

Vitamin D (D2 + D3, µg)

Rank 8 of 221 foods with reported data, per 100 g; highest amount first.

3.5 µg

Vitamin K (phylloquinone)

Rank 167 of 209 foods with reported data, per 100 g; highest amount first.

0.1 µg

Vitamin K (menaquinone-4)

Rank 13 of 29 foods with reported data, per 100 g; highest amount first.

0.3 µg

Cholesterol

Rank 56 of 254 foods with reported data, per 100 g; highest amount first.

56.0 mg

USDA composition per 100 g for this preparation. Missing values and results below quantification limits remain unavailable for arithmetic; see USDA for the original limits. These data do not establish a food-specific health benefit.

Reported amino acids

Amounts follow the selected portion. Missing values are not reported, never assumed to be zero.

Tryptophan: 0.2 gRank 59 of 203 foods with reported data, per 100 g; highest amount first.Threonine: 0.7 gRank 57 of 204 foods with reported data, per 100 g; highest amount first.Isoleucine: 0.8 gRank 62 of 206 foods with reported data, per 100 g; highest amount first.Leucine: 1.3 gRank 55 of 206 foods with reported data, per 100 g; highest amount first.Lysine: 1.6 gRank 42 of 211 foods with reported data, per 100 g; highest amount first.Methionine: 0.6 gRank 44 of 208 foods with reported data, per 100 g; highest amount first.Cystine: 0.2 gRank 59 of 184 foods with reported data, per 100 g; highest amount first.Phenylalanine: 0.6 gRank 65 of 205 foods with reported data, per 100 g; highest amount first.Tyrosine: 0.6 gRank 60 of 200 foods with reported data, per 100 g; highest amount first.Valine: 0.8 gRank 61 of 204 foods with reported data, per 100 g; highest amount first.Arginine: 1.1 gRank 59 of 203 foods with reported data, per 100 g; highest amount first.Histidine: 0.4 gRank 61 of 204 foods with reported data, per 100 g; highest amount first.Alanine: 0.9 gRank 43 of 198 foods with reported data, per 100 g; highest amount first.Aspartic acid: 1.7 gRank 54 of 199 foods with reported data, per 100 g; highest amount first.Glutamic acid: 2.6 gRank 61 of 199 foods with reported data, per 100 g; highest amount first.Glycine: 0.8 gRank 50 of 199 foods with reported data, per 100 g; highest amount first.Proline: 0.6 gRank 75 of 199 foods with reported data, per 100 g; highest amount first.Serine: 0.7 gRank 62 of 199 foods with reported data, per 100 g; highest amount first.

298 foods · per 100 g

Where does this food rank?

Position 1 has the highest amount. All published foods with data for the same nutrient form are compared using compatible units. Rankings refresh when catalog changes are published; a high position does not mean a food is healthier.

229 nutrients · page 1 of 20

  • 5-methyl tetrahydrofolate (5-MTHF)

    —
    Not reported1 with comparable data

    297 not reported · 0 incompatible units

  • 25-hydroxycholecalciferol

    —
    Not reported2 with comparable data

    296 not reported · 0 incompatible units

  • Alanine

    #43
    0.948 g198 with comparable data

    100 not reported · 0 incompatible units

  • Alcohol, ethyl

    #75
    0 g203 with comparable data

    95 not reported · 0 incompatible units

  • Amino acids

    —
    Not reported0 with comparable data

    298 not reported · 0 incompatible units

  • Arginine

    #59
    1.099 g203 with comparable data

    95 not reported · 0 incompatible units

  • Ash

    #103
    1.49 g297 with comparable data

    1 not reported · 0 incompatible units

  • Aspartic acid

    #54
    1.698 g199 with comparable data

    99 not reported · 0 incompatible units

  • Beta-glucan

    —
    Not reported2 with comparable data

    296 not reported · 0 incompatible units

  • Beta-sitostanol

    —
    Not reported0 with comparable data

    298 not reported · 0 incompatible units

  • Beta-sitosterol

    —
    Not reported10 with comparable data

    288 not reported · 0 incompatible units

  • Betaine

    —
    Not reported75 with comparable data

    223 not reported · 0 incompatible units

Unreported values never count as zero. Ties use the stable food identifier. Bars show relative position, not a percentage of recommended intake.

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