USDA reference food · Finfish and Shellfish Products

Fish, flatfish (flounder and sole species), raw

3 oz of fish, flatfish (flounder and sole species), raw (85 g) has 60 calories, 11g of protein, 1.5g of fat and 0g of fiber (USDA FoodData Central, SR Legacy, FDC 174196). It is one of 2 USDA descriptions of flatfish.

FoodData Central 174196, SR Legacy, in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size3 oz (85g)

AmountPortion

Amount per serving

Calories60

% Daily Value*

Total Fat 1.5g2%

Saturated Fat 0g2%

Trans Fat 0g

Cholesterol 40mg13%

Sodium 250mg11%

Total Carbohydrate 0g0%

Dietary Fiber 0g0%

Total Sugars 0g

Includes Added Sugars not declared

Protein 11g21%

Vitamin D 2.4mcg12%

Calcium 20mg1%

Iron 0.2mg1%

Potassium 140mg3%

* The % Daily Value (DV) 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. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.

Protein per 100 g: 12.4g; more than 59% of 8,218 USDA reference foods
Calories per 100 g: 70; more than 20% of reference foods
Fiber per 100 g: 0g; more than 0% of reference foods

What a portion gives you

Fiber 0g0%

Protein 11g21%

Potassium 140mg3%

Calcium 20mg1%

Iron 0.2mg1%

Sodium 250mg11%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, SR Legacy (FDC 174196); FDA Daily Values, 21 CFR 101.9.

Also rich in

Selenium23 µg in 3 oz (85 g), 41% of the Daily Value
Vitamin B121.0 µg in 3 oz (85 g), 40% of the Daily Value
Phosphorus214 mg in 3 oz (85 g), 17% of the Daily Value
Choline55 mg in 3 oz (85 g), 10% of the Daily Value

Source: USDA FoodData Central (FDC 174196), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 0% carbohydrate, 26% fat and 74% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	70.0	20%
Protein	12.4 g	59%
Total fat	1.93 g	35%
Carbohydrate	0 g	0%
Fiber	0 g	0%
Total sugars	0 g	0%
Sodium	296 mg	72%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (131)

The portion is 3 oz (85 g); % DV is for that portion.

Energy, macronutrients and sugars (21)

Nutrient	Per portion	Per 100 g	% DV
Protein	10.5 g	12.4 g	21%
Total lipid (fat)	1.64 g	1.93 g	2%
Carbohydrate, by difference	0 g	0 g	0%
Ash	1.04 g	1.22 g
Energy	59.5 kcal	70.0 kcal
Starch	0 g	0 g
Sucrose	0 g	0 g
Glucose	0 g	0 g
Fructose	0 g	0 g
Lactose	0 g	0 g
Maltose	0 g	0 g
Alcohol, ethyl	0 g	0 g
Water	71.9 g	84.6 g
Total Sugars	0 g	0 g
Galactose	0 g	0 g
Fiber, total dietary	0 g	0 g	0%
Cholesterol	38.3 mg	45.0 mg	13%
Fatty acids, total trans	0.0093 g	0.011 g
Fatty acids, total saturated	0.37 g	0.44 g	2%
Fatty acids, total monounsaturated	0.45 g	0.54 g
Fatty acids, total polyunsaturated	0.32 g	0.37 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	17.9 mg	21.0 mg	1%
Iron, Fe	0.15 mg	0.18 mg	1%
Magnesium, Mg	15.3 mg	18.0 mg	4%
Phosphorus, P	214 mg	252 mg	17%
Potassium, K	136 mg	160 mg	3%
Sodium, Na	252 mg	296 mg	11%
Zinc, Zn	0.27 mg	0.32 mg	2%
Copper, Cu	0.016 mg	0.019 mg	2%
Manganese, Mn	0.012 mg	0.014 mg	1%
Selenium, Se	22.6 µg	26.6 µg	41%

Vitamins (34)

Nutrient	Per portion	Per 100 g	% DV
Retinol	8.50 µg	10.0 µg
Vitamin A, RAE	8.50 µg	10.0 µg	1%
Carotene, beta	0 µg	0 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	0.54 mg	0.63 mg	4%
Vitamin D3 (cholecalciferol)	2.38 µg	2.80 µg
Vitamin D (D2 + D3)	2.38 µg	2.80 µg	12%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	0 µg	0 µg
Tocopherol, beta	0.0085 mg	0.010 mg
Tocopherol, gamma	0.0085 mg	0.010 mg
Tocopherol, delta	0.22 mg	0.26 mg
Tocotrienol, alpha	0 mg	0 mg
Tocotrienol, beta	0 mg	0 mg
Tocotrienol, gamma	0 mg	0 mg
Tocotrienol, delta	0 mg	0 mg
Vitamin C, total ascorbic acid	0 mg	0 mg	0%
Thiamin	0.019 mg	0.022 mg	2%
Riboflavin	0.017 mg	0.020 mg	1%
Niacin	0.88 mg	1.04 mg	6%
Pantothenic acid	0.16 mg	0.18 mg
Vitamin B-6	0.083 mg	0.098 mg	5%
Folate, total	4.25 µg	5.00 µg
Vitamin B-12	0.96 µg	1.13 µg	40%
Choline, total	55.3 mg	65.0 mg	10%
Vitamin K (Menaquinone-4)	0.17 µg	0.20 µg
Vitamin K (Dihydrophylloquinone)	0 µg	0 µg
Vitamin K (phylloquinone)	0.085 µg	0.10 µg	0%
Folic acid	0 µg	0 µg
Folate, food	4.25 µg	5.00 µg
Folate, DFE	4.25 µg	5.00 µg	1%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Amino acids (18)

Nutrient	Per portion	Per 100 g
Tryptophan	0.14 g	0.16 g
Threonine	0.50 g	0.58 g
Isoleucine	0.52 g	0.61 g
Leucine	0.92 g	1.09 g
Lysine	1.08 g	1.27 g
Methionine	0.39 g	0.46 g
Cystine	0.13 g	0.15 g
Phenylalanine	0.43 g	0.51 g
Tyrosine	0.41 g	0.48 g
Valine	0.55 g	0.65 g
Arginine	0.76 g	0.90 g
Histidine	0.26 g	0.30 g
Alanine	0.66 g	0.77 g
Aspartic acid	1.17 g	1.38 g
Glutamic acid	1.81 g	2.13 g
Glycine	0.54 g	0.64 g
Proline	0.41 g	0.49 g
Serine	0.49 g	0.58 g

Fatty acids (42)

Nutrient	Per portion	Per 100 g
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0.0026 g	0.0030 g
SFA 12:0	0.0051 g	0.0060 g
SFA 14:0	0.074 g	0.087 g
SFA 16:0	0.24 g	0.28 g
SFA 18:0	0.045 g	0.053 g
SFA 20:0	0.00085 g	0.0010 g
MUFA 18:1	0.30 g	0.36 g
PUFA 18:2	0.038 g	0.045 g
PUFA 18:3	0.014 g	0.017 g
PUFA 20:4	0.013 g	0.015 g
PUFA 22:6 n-3 (DHA)	0.092 g	0.11 g
SFA 22:0	0 g	0 g
MUFA 14:1	0 g	0 g
MUFA 16:1	0.076 g	0.090 g
PUFA 18:4	0.010 g	0.012 g
MUFA 20:1	0.051 g	0.060 g
PUFA 20:5 n-3 (EPA)	0.12 g	0.14 g
MUFA 22:1	0.00085 g	0.0010 g
PUFA 22:5 n-3 (DPA)	0.024 g	0.028 g
SFA 15:0	0.0059 g	0.0070 g
SFA 17:0	0.0026 g	0.0030 g
SFA 24:0	0.00085 g	0.0010 g
TFA 16:1 t	0.0017 g	0.0020 g
TFA 18:1 t	0.0059 g	0.0070 g
TFA 22:1 t	0.00085 g	0.0010 g
TFA 18:2 t not further defined	0.00085 g	0.0010 g
PUFA 18:2 CLAs	0 g	0 g
MUFA 24:1 c	0 g	0 g
PUFA 20:2 n-6 c,c	0.0043 g	0.0050 g
MUFA 16:1 c	0.075 g	0.088 g
MUFA 18:1 c	0.30 g	0.35 g
PUFA 18:2 n-6 c,c	0.037 g	0.043 g
MUFA 22:1 c	0 g	0 g
PUFA 18:3 n-6 c,c,c	0.00085 g	0.0010 g
MUFA 17:1	0.023 g	0.027 g
PUFA 20:3	0.0059 g	0.0070 g
Fatty acids, total trans-monoenoic	0.0085 g	0.010 g
Fatty acids, total trans-polyenoic	0.00085 g	0.0010 g
MUFA 15:1	0 g	0 g

Source: USDA FoodData Central, FDC 174196: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat flatfish

USDA lists 2 preparations of flatfish. The flatfish page puts them side by side, per 100 g and per portion.

Compare every flatfish preparation

Next questions

Every common food in finfish and shellfish productscalories, protein, fat and carbohydrate side by side
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Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion

Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov