Fish, flatfish (flounder and sole species), raw

Animal foods · Fish & seafood · Fish & shellfish

g
Macronutrients 44 / 100 How is this scored?

Composition

Energy

Protein 12.4 g · 50 kcal/100g
Fat 1.9 g · 17 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 85 g
Total energy 70 kcal

Energy is predominantly from protein (74%); EFSA recommends 10–35% for a balanced diet

Fat quality 82 / 100 How is this scored?
Total fat
1.9g
Saturated
0.4g
Monounsat.
0.5g
Polyunsat.
0.4g
Omega-3
0.02g
Omega-6
0.05g

Saturated fat is 5.7% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 2.6 (excellent, target ≤ 4).

Protein quality 100 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Micronutrients 31 / 100 How is this scored?

Vitamins

Vitamin A 10 µg
Vitamin C 0.0 mg
Vitamin D 2.8 µg
Vitamin E 0.6 mg
Vitamin K 0 µg
Thiamin (B1) 0.02 mg
Riboflavin (B2) 0.02 mg
Niacin (B3) 1.0 mg
Pantothenic (B5) 0.2 mg
Vitamin B6 0.10 mg
Folate (B9) 5 µg
Vitamin B12 1.13 µg

Minerals

Calcium 21 mg
Iron 0.2 mg
Magnesium 18 mg
Phosphorus 252 mg
Potassium 160 mg
Sodium 296 mg
Zinc 0.3 mg
Copper 0.02 mg
Manganese 0.01 mg
Selenium 26.6 µg

Notable source of Vitamin D (56% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.