Fish, flatfish (flounder and sole species), cooked, dry heat Nutrition Facts

100 grams of Fish, flatfish (flounder and sole species), cooked, dry heat contain no carbohydrates, is fiber-free, 15.24 grams of protein, 363 milligrams of sodium, and 81.11 grams of water

Fish, flatfish (flounder and sole species), cooked, dry heat have 56 milligrams of Cholesterol and 2.37 grams of fat.

100 grams of Fish, flatfish (flounder and sole species), cooked, dry heat contain 86 calories, the 4% of your total daily needs.

It also contains some important vitamins you can see below: Vitamin A (37 IU), Vitamin B-9 (6 mg) or Vitamin D (3.5 µg).

Nutrients in Fish, flatfish (flounder and sole species), cooked, dry heat

Energy

86 kcal

We need an average of 2,000 calories per day. 100 grams of Fish, flatfish (flounder and sole species), cooked, dry heat have 86 calories, the 4% of your total daily calorie needs.

Carbohydrates

0 gr

Fish, flatfish (flounder and sole species), cooked, dry heat is carbohydrate-free

Sugars

0 mg

Fish, flatfish (flounder and sole species), cooked, dry heat is sugar-free

Dietary fiber

0 g

Fish, flatfish (flounder and sole species), cooked, dry heat is fiber-free

Sodium

363 mg

100 grams of Fish, flatfish (flounder and sole species), cooked, dry heat contain the 24% of your total daily needs: 363 milligrams of Sodium.

Water

81.11 g

100 grams of Fish, flatfish (flounder and sole species), cooked, dry heat contain 81.11 grams of water, the 81.1% of the total weight.

Protein

15.24 g

100 grams of Fish, flatfish (flounder and sole species), cooked, dry heat contain the 30% of your total daily needs: 15.24 grams of protein.
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How many vitamins in Fish, flatfish (flounder and sole species), cooked, dry heat

Your body needs vitamins in adequate intake to work properly. Nevertheless How many Vitamins in can I find in this food? Discover here the amounts present in each of the listed vitamins and useful facts about them.

Some of the vitamins found in Fish, flatfish (flounder and sole species), cooked, dry heat are: Vitamin A (37 IU), Vitamin B-9 (6 mg) and Vitamin D (3.5 µg).

Vitamin A

37 IU

Vitamin A is a fat-soluble vitamin whose absorption goes through the digestion process. Subsequently, this vitamin can be used for body functions or sent for storage in the liver and fat cells. 37 IU of Vitamin A can be found on every 100 grams of Fish, flatfish (flounder and sole species), cooked, dry heat, the 1% of the total daily recommended Vitamin A intake.

Vitamin B-12

1.31 µg

Vitamin B12 is one of 8 B vitamins.The body needs this B12 vitamin to make blood cells and to maintain a healthy nervous system. For this reason, is essential to include this vitamin in your routine diet plan. 100 grams of Fish, flatfish (flounder and sole species), cooked, dry heat contains 1.31 micrograms of Vitamin B12, that’s the 22% of the daily recommended value for an adult.

Vitamin D

3.5 µg

Vitamin D helps the intestine absorb nutrients, prevents osteomalacia and rickets, regulates blood pressure, and assists in the absorption of calcium in the body, that prevents osteoporosis or arthritis. 100 grams of Fish, flatfish (flounder and sole species), cooked, dry heat contains 3.5 micrograms of Vitamin D, that’s the 35% of the daily recommended value for an adult.

Vitamin E

0.77 mg

The American Heart Association recommends obtaining health benefits of vitamin E antioxidant. Vitamin E is a group of eight compounds called tocopherols and tocotrienols which reduces cholesterol and the risk of developing diabetes, Alzheimer's disease, and cancer. In 100 grams of Fish, flatfish (flounder and sole species), cooked, dry heat, you can find 0.77 milligrams of Vitamin E. It provides the 5% of the daily recommended value for the average adult.

Vitamin K

0.1 µg

Vitamin K, also called Phylloquinone, offer protection against health problems like Osteoporosis, Brain health problems, Arterial calcification, varicose veins, and specifics cancer diseases -Prostate cancer, lung cancer, liver cancer, and leukemia. 0.1 micrograms of Vitamin K can be found on every 100 grams of Fish, flatfish (flounder and sole species), cooked, dry heat, the 0% of the total daily recommended Vitamin K intake.

Vitamin B-1

0.02 mg

Vitamin B1 is one of the eight water-soluble B vitamins. it plays an essential role in the production of energy from food, the conduction of nerve impulses and synthesis of nucleic acids. 100 grams of Fish, flatfish (flounder and sole species), cooked, dry heat contains 0.02 milligrams of Vitamin B-1, that’s the 1% of the daily recommended value for an adult.

Vitamin B-2

0.02 mg

The main functions of vitamin B2 (riboflavin) are connected to its role as a helper the body to convert vitamin B6 and vitamin B9 into active forms, neutralize ‘free radicals’ that can damage cells and produce energy converting food into glucose. In 100 grams of Fish, flatfish (flounder and sole species), cooked, dry heat, you can find 0.02 milligrams of Vitamin B-2. It provides the 1% of the daily recommended value for the average adult.

Vitamin B-3

1.27 mg

Vitamin B3 is one of the water-soluble B vitamins. It is also known as niacin (nicotinic acid) and plays an important role in the disease risk reduction of diseases like Cancer and Diabetes. In 100 grams of Fish, flatfish (flounder and sole species), cooked, dry heat, you can find 1.27 milligrams of Vitamin B-3. It provides the 6% of the daily recommended value for the average adult.

Vitamin B-5

0.22 mg

Vitamin B5 is known as pantothenic, is really nice strengthening the immune system, enhance the level of hemoglobin in the human body and assists the liver in metabolizing toxic substances. 100 grams of Fish, flatfish (flounder and sole species), cooked, dry heat contains 0.22 milligrams of Vitamin B-5, that’s the 2% of the daily recommended value for an adult.

Vitamin B-9

6 µg

Folic acid (Vitamin B9) is essential for the proper functioning of the body and healthy living. It plays an important role in maintaining healthy digestive system, hair, skin, kidneys and eyes. 100 grams of Fish, flatfish (flounder and sole species), cooked, dry heat contains 6 micrograms of Vitamin B-9, that’s the 2% of the daily recommended value for an adult.
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Minerals in Fish, flatfish (flounder and sole species), cooked, dry heat

Minerals are inorganic substances required in small amounts by the body for a variety of different functions. Your body needs larger amounts of some minerals, such as calcium, to grow and stay healthy. Other minerals like copper or iodine are called trace minerals because you only need very small amounts of them each day.

Some of the minerals found in Fish, flatfish (flounder and sole species), cooked, dry heat are: Sodium (363 mg), Phosphorus (309 mg) and Potassium (197 mg).


Calcium

25 mg

Calcium not only is known for Strengthen bones, teeth, the heart. It is also considered a very important mineral in human metabolism, making up about 2% of an adult human’s body weight. 25 milligrams of calcium can be found on every 100 grams of Fish, flatfish (flounder and sole species), cooked, dry heat, the 3% of the total daily recommended calcium intake.

Iron

0.23 mg

Iron is an abundant element on earth and is a biologically essential component of every living organism which play an important role in processes that continuously take place on a molecular level, especially in the hemoglobin creation, a part of blood cells. In 100 grams of Fish, flatfish (flounder and sole species), cooked, dry heat, you can find 0.23 milligrams of iron. It provides the 1% of the daily recommended value for the average adult.

Potassium

197 mg

The Potassium plays roles at both the cellular and electrical level. This Mineral is an essential element for the activation of an important enzyme in carbohydrate metabolism. In 100 grams of Fish, flatfish (flounder and sole species), cooked, dry heat, you can find 197 milligrams of potassium. It provides the 4% of the daily recommended value for the average adult.

Magnesium

22 mg

Magnesium is a vital mineral that has been shown to positively impact in energy production, healthy immune system regulation, and muscle function. It also helps in the production of protein and blood glucose levels regulation. 100 grams of Fish, flatfish (flounder and sole species), cooked, dry heat contains 22 milligrams of magnesium, that’s the 6% of the daily recommended value for one person.

Phosphorus

309 mg

Phosphorus have good relationship with calcium in bones building process -providing strength to bones and teeth-. Your body needs the right amount of both to be strongest. However the most important thing is balance between the two elements. 100 grams of Fish, flatfish (flounder and sole species), cooked, dry heat contains 309 milligrams of phosphorus, that’s the 31% of the daily recommended value for one person.

Sodium

363 mg

Sodium works in close association with chlorine and potassium to ensure a proper fluid and electrolyte or pH balance in our body. Sodium also plays a special role helping in the nerve transmissions, muscle contractions and hydration. In 100 grams of Fish, flatfish (flounder and sole species), cooked, dry heat, you can find 363 milligrams of sodium. It provides the 24% of the daily recommended value for the average adult.

Zinc

0.39 mg

Zinc is involved in the production of at least 300 enzymes which provides a host of benefits. Low levels of zinc in the body can induce measureable reductions in the activity of the immune system. 0.39 milligrams of zinc can be found on every 100 grams of Fish, flatfish (flounder and sole species), cooked, dry heat, the 3% of the total daily recommended zinc intake.

Copper

0.02 mg

Copper is required to manufacture collagen, a major structural protein in the body. It is central to building strong tissue, maintaining blood volume, and producing energy in your cells. In 100 grams of Fish, flatfish (flounder and sole species), cooked, dry heat, you can find 0.02 milligrams of copper. It provides the 1% of the daily recommended value for the average adult.

Manganese

0.01 mg

Some of the health benefits of Manganese mineral include the formation of connective tissues, proper functioning of the thyroid gland and sex hormones, regulation of blood sugar level, absorption of calcium, and assistance in fats and carbohydrates metabolic activities. 100 grams of Fish, flatfish (flounder and sole species), cooked, dry heat contains 0.01 milligrams of manganese, that’s the 1% of the daily recommended value for an adult.

Selenium

32.6 µg

Selenium is found naturally in many foods. According to studies, these enzymes play a key role in the thyroid and immune functions. It also helps to regulate female fertility and protect from antiviral effects. 100 grams of Fish, flatfish (flounder and sole species), cooked, dry heat contains 32.6 micrograms of selenium, that’s the 47% of the daily recommended value for an adult.
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Calories in Fish, flatfish (flounder and sole species), cooked, dry heat

We need an average of 2,000 calories per day to maintain body functions. 100 grams of Fish, flatfish (flounder and sole species), cooked, dry heat have 86 calories, the 4% of your total daily calorie needs.

Calories

86 Kcal

Estimated amounts of calories needed to maintain energy balance for various gender and age groups at three different levels of physical activity.
An active men aged 18 to 26 years needs between 3,000 and 3,200 calories daily, while moderately active men need 2,000 calories and very active men need between 3,000 and 3,200.

Fats and Cholesterol

Total Fat

2.37 g

100 grams of Fish, flatfish (flounder and sole species), cooked, dry heat contain the 4% of your total daily needs: 2.37 grams of total fat.
An average adult needs 65 grams of total fat per day. 65 grams fat equals to the 30% of calories consumed by humans and represents the estimated daily needed for a 133-lb. person to maintain her or his weight. For a 167-lb. person the estimated daily needed are 80 grams fat.

Cholesterol

56 mg

Limit your average daily cholesterol intake to 300 milligrams per day, or less than 200 mg per day if you are at a high risk of cardiovascular disease.

Saturated Fat

The AHA (American Heart Association) recommends limiting your daily saturated fat intake to less than 130 milligrams.

Saturated Fat

0.54 g

100 grams of Fish, flatfish (flounder and sole species), cooked, dry heat contain 0.54 grams of saturated fat, the 3% of your total daily needs.

Monounsaturated fatty acids

0.65 g

Polyunsaturated fatty acids

0.45 g

Trans fatty acids

0.01 g

Data Facts Table of Fish, flatfish (flounder and sole species), cooked, dry heat

  per 100gr Daily value
NUTRIENTS
Energy 86 kcal 4 %
Total fat 2.37 g 4 %
Carbohydrates 0 gr 0 %
Cholesterol 56 mg 19 %
Sodium 363 mg 24 %
Water 81.11 mg 81.1 %
Protein 15.24 g 30 %
VITAMINS
Vitamin A 37 IU 1 %
Vitamin B-6 - -
Vitamin B-12 1.31 mg 22 %
Vitamin C - -
Vitamin D 3.5 mg 35 %
Vitamin E 0.77 mg 5 %
Vitamin K 0.1 mg 0 %
Vitamin B-1 0.02 µg 1 %
Vitamin B-2 0.02 mg 1 %
Vitamin B-3 1.27 mg 6 %
Vitamin B-5 0.22 mg 2 %
Vitamin B-9 6 mg 2 %
MINERALS
Calcium 25 mg 3 %
Iron 0.23 mg 1 %
Potassium 197 mg 4 %
Phosphorus 309 mg 31 %
Sodium 363 mg 24 %
Zinc 0.39 mg 3 %
Copper 0.02 mg 1 %
Fluorine - -
Manganese 0.01 mg 1 %
Selenium 32.6 µg 47 %