Fish, flatfish (flounder and sole species), raw
FDC 174196oz, boneless (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 64 · -11 vs Fish & seafood medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Fish, flatfish (flounder and sole species), raw is a strongly nutrient-dense choice at 64 of 100. Within fish & seafood it ranks 45 of 60. Per 100 grams it is an excellent source of protein (25% DV). Most of its 70 calories per 100 grams come from protein.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 70 kcal | 4% |
| Total fat | 1.9 g | 2% |
| Saturated fat | 0.44 g | 2% |
| Cholesterol | 45 mg | 15% |
| Sodium | 296 mg | 13% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 12 g | 25% |
| Potassium | 160 mg | 3% |
| Calcium | 21 mg | 2% |
| Iron | 0.18 mg | 1% |
| Magnesium | 18 mg | 4% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 10 µg | 1% |
| Vitamin E | 0.63 mg | 4% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 20 kcal | 1% |
| Total fat | 0.54 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Cholesterol | 13 mg | 4% |
| Sodium | 83 mg | 4% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 3.5 g | 7% |
| Potassium | 45 mg | 1% |
| Calcium | 5.9 mg | 0% |
| Iron | 0.05 mg | 0% |
| Magnesium | 5 mg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 2.8 µg | 0% |
| Vitamin E | 0.18 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 174196Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fish & seafood median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Fish, salmon, Atlantic, farmed, rawDensity 64 vs 64Fish, salmon, Atlantic, wild, rawDensity 66 vs 64Crustaceans, shrimp, mixed species, raw (may contain additives to retain moisture)Density 67 vs 64