Food · Finfish and Shellfish Products
Flatfish nutrition facts
A typical portion of flatfish (3 oz; 85 g, fish, cooked, dry heat) has 70 calories and 13g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 70 calories (fish, raw) to 86 (fish, cooked, dry heat).
Nutrition Facts
* 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 for Fish, flatfish (flounder and sole species), cooked, dry heat, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 15.2g
- more than 64% of 8,218 USDA reference foods
- Calories per 100 g
- 86
- more than 25% of reference foods
- Sodium per 100 g
- 363mg
- more than 76% of reference foods
3 oz weighs 85 g in USDA's record for Fish, flatfish (flounder and sole species), cooked, dry heat (FDC 174197).
Where the calories come from: 0% carbohydrate, 26% fat and 74% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Selenium28 µg in 3 oz (85 g), 50% of the Daily Value
- Vitamin B121.1 µg in 3 oz (85 g), 46% of the Daily Value
- Phosphorus263 mg in 3 oz (85 g), 21% of the Daily Value
- Choline68 mg in 3 oz (85 g), 12% of the Daily Value
Source: USDA FoodData Central (FDC 174197), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of flatfish USDA describes
Fish, flatfish… (FDC 174197) has the most calories per 100 g (86); the fewest: Fish, flatfish… (FDC 174196) (70)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Fish, flatfish (flounder and sole species), cooked, dry heat | 86 | 15.2 g | 2.4 g | 363 mg |
| Fish, flatfish (flounder and sole species), raw | 70 | 12.4 g | 1.9 g | 296 mg |
Every nutrient in this record (116)
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 | 13.0 g | 15.2 g | 26% |
| Total lipid (fat) | 2.01 g | 2.37 g | 3% |
| Carbohydrate, by difference | 0 g | 0 g | 0% |
| Ash | 1.27 g | 1.49 g | |
| Energy | 73.1 kcal | 86.0 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 | 68.9 g | 81.1 g | |
| Total Sugars | 0 g | 0 g | |
| Galactose | 0 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 47.6 mg | 56.0 mg | 16% |
| Fatty acids, total trans | 0.012 g | 0.014 g | |
| Fatty acids, total saturated | 0.46 g | 0.54 g | 2% |
| Fatty acids, total monounsaturated | 0.56 g | 0.66 g | |
| Fatty acids, total polyunsaturated | 0.39 g | 0.46 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 21.3 mg | 25.0 mg | 2% |
| Iron, Fe | 0.20 mg | 0.23 mg | 1% |
| Magnesium, Mg | 18.7 mg | 22.0 mg | 4% |
| Phosphorus, P | 263 mg | 309 mg | 21% |
| Potassium, K | 167 mg | 197 mg | 4% |
| Sodium, Na | 309 mg | 363 mg | 13% |
| Zinc, Zn | 0.33 mg | 0.39 mg | 3% |
| Copper, Cu | 0.020 mg | 0.023 mg | 2% |
| Manganese, Mn | 0.014 mg | 0.017 mg | 1% |
| Selenium, Se | 27.7 µg | 32.6 µg | 50% |
Vitamins (34)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 10.2 µg | 12.0 µg | |
| Vitamin A, RAE | 10.2 µg | 12.0 µg | 1% |
| Carotene, beta | 0 µg | 0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.65 mg | 0.77 mg | 4% |
| Vitamin D3 (cholecalciferol) | 2.98 µg | 3.50 µg | |
| Vitamin D (D2 + D3) | 2.98 µg | 3.50 µg | 15% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Tocopherol, beta | 0.017 mg | 0.020 mg | |
| Tocopherol, gamma | 0.0085 mg | 0.010 mg | |
| Tocopherol, delta | 0.27 mg | 0.32 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 | 0.022 mg | 0.026 mg | 2% |
| Riboflavin | 0.021 mg | 0.025 mg | 2% |
| Niacin | 1.09 mg | 1.28 mg | 7% |
| Pantothenic acid | 0.19 mg | 0.23 mg | |
| Vitamin B-6 | 0.098 mg | 0.12 mg | 6% |
| Folate, total | 5.10 µg | 6.00 µg | |
| Vitamin B-12 | 1.11 µg | 1.31 µg | 46% |
| Choline, total | 67.9 mg | 79.9 mg | 12% |
| Vitamin K (Menaquinone-4) | 0.26 µg | 0.30 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 | 5.10 µg | 6.00 µg | |
| Folate, DFE | 5.10 µg | 6.00 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 | % DV |
|---|---|---|---|
| Tryptophan | 0.17 g | 0.20 g | |
| Threonine | 0.61 g | 0.72 g | |
| Isoleucine | 0.64 g | 0.75 g | |
| Leucine | 1.13 g | 1.33 g | |
| Lysine | 1.33 g | 1.56 g | |
| Methionine | 0.48 g | 0.56 g | |
| Cystine | 0.16 g | 0.18 g | |
| Phenylalanine | 0.53 g | 0.62 g | |
| Tyrosine | 0.50 g | 0.59 g | |
| Valine | 0.68 g | 0.80 g | |
| Arginine | 0.93 g | 1.10 g | |
| Histidine | 0.32 g | 0.37 g | |
| Alanine | 0.81 g | 0.95 g | |
| Aspartic acid | 1.44 g | 1.70 g | |
| Glutamic acid | 2.22 g | 2.61 g | |
| Glycine | 0.67 g | 0.79 g | |
| Proline | 0.51 g | 0.60 g | |
| Serine | 0.61 g | 0.71 g |
Fatty acids (30)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0.0034 g | 0.0040 g | |
| SFA 12:0 | 0.0068 g | 0.0080 g | |
| SFA 14:0 | 0.090 g | 0.11 g | |
| SFA 16:0 | 0.29 g | 0.35 g | |
| SFA 18:0 | 0.055 g | 0.065 g | |
| SFA 20:0 | 0.00085 g | 0.0010 g | |
| MUFA 18:1 | 0.37 g | 0.44 g | |
| PUFA 18:2 | 0.047 g | 0.055 g | |
| PUFA 18:3 | 0.018 g | 0.021 g | |
| PUFA 20:4 | 0.015 g | 0.018 g | |
| PUFA 22:6 n-3 (DHA) | 0.11 g | 0.13 g | |
| SFA 22:0 | 0 g | 0 g | |
| MUFA 14:1 | 0 g | 0 g | |
| MUFA 16:1 | 0.094 g | 0.11 g | |
| PUFA 18:4 | 0.013 g | 0.015 g | |
| MUFA 20:1 | 0.062 g | 0.073 g | |
| PUFA 20:5 n-3 (EPA) | 0.14 g | 0.17 g | |
| MUFA 22:1 | 0.00085 g | 0.0010 g | |
| PUFA 22:5 n-3 (DPA) | 0.029 g | 0.034 g | |
| SFA 15:0 | 0.0068 g | 0.0080 g | |
| SFA 17:0 | 0.0034 g | 0.0040 g | |
| SFA 24:0 | 0.00085 g | 0.0010 g | |
| MUFA 24:1 c | 0 g | 0 g | |
| PUFA 20:2 n-6 c,c | 0.0051 g | 0.0060 g | |
| MUFA 17:1 | 0.028 g | 0.033 g | |
| PUFA 20:3 | 0.0076 g | 0.0090 g | |
| MUFA 15:1 | 0 g | 0 g |
Source: USDA FoodData Central, FDC 174197: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in flatfish?
70 in 3 oz (85 g) of fish, cooked, dry heat; 70 to 86 per 100 g across USDA's descriptions.
How much protein is in flatfish?
13g in 3 oz; 15.2 g per 100 g.
How much sodium is in flatfish?
310mg in 3 oz; 363 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov