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

Animal foods · Fish & seafood · Fish & shellfish

g
Macronutrients 44 / 100 How is this scored?

Composition

Energy

Protein 15.2 g · 61 kcal/100g
Fat 2.4 g · 21 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 81 g
Total energy 86 kcal

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

Fat quality 62 / 100 How is this scored?
Total fat
2.4g
Saturated
0.5g
Monounsat.
0.7g
Polyunsat.
0.5g
Omega-6
0.06g

Saturated fat is 5.7% of energy, within the WHO limit of 10%.

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 34 / 100 How is this scored?

Vitamins

Vitamin A 12 µg
Vitamin C 0.0 mg
Vitamin D 3.5 µg
Vitamin E 0.8 mg
Vitamin K 0 µg
Thiamin (B1) 0.03 mg
Riboflavin (B2) 0.03 mg
Niacin (B3) 1.3 mg
Pantothenic (B5) 0.2 mg
Vitamin B6 0.12 mg
Folate (B9) 6 µg
Vitamin B12 1.31 µg

Minerals

Calcium 25 mg
Iron 0.2 mg
Magnesium 22 mg
Phosphorus 309 mg
Potassium 197 mg
Sodium 363 mg
Zinc 0.4 mg
Copper 0.02 mg
Manganese 0.02 mg
Selenium 32.6 µg

Notable source of Vitamin D (70% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.