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Fish (flatfish (flounder and sole species), raw) — Nutrition Facts

USDA FoodData Central · Excellent — top 10% for protein density17.7 g protein per 100 kcal

70
Calories
12.4
Protein g
0
Carbs g
1.9
Fat g
Protein 74% · 12.4 g
Carbs 0% · 0 g
Fat 26% · 1.9 g

Diet compliance

DietWhy
✓ Keto0 g net carbs / 100 g — keto-friendly means <6 g
✓ Carnivoreanimal-derived (meat or fish)
✗ Vegancontains animal-derived ingredients
✗ Vegetariancontains meat or fish
✓ Whole30no grains, dairy, legumes, or added sugar

Nutrition label — per 100 g

Nutrition Facts
Fish (flatfish (flounder and sole species), raw) · per 100 g
Calories70
Total Fat 1.9 g2% DV
Saturated Fat 0.4 g2% DV
Cholesterol 45 mg15% DV
Sodium 296 mg13% DV
Total Carbs 0 g0% DV
Fiber 0 g0% DV
Sugars 0 g
Protein 12.4 g25% DV
Vitamin D 2.8 µg · Calcium 21 mg · Iron 0.2 mg · Potassium 160 mg
Based on FDA Daily Values · USDA FoodData Central

Calories & protein per common portion

PortionWeightCalories
100 grams100 g70
1 oz, boneless28 g19.9
1 fillet163 g114.1
3 oz85 g59.5

Protein per calorie

Fish (flatfish (flounder and sole species), raw) delivers 17.7 g of protein per 100 calories — see where it ranks →

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FAQ

How many calories are in Fish (flatfish (flounder and sole species), raw)?

Fish (flatfish (flounder and sole species), raw) has 70 calories per 100 grams, which is about 19.9 calories per 1 oz, boneless.

How much protein is in Fish (flatfish (flounder and sole species), raw)?

Fish (flatfish (flounder and sole species), raw) has 12.4 g of protein per 100 grams — 17.7 g of protein per 100 calories.

Is Fish (flatfish (flounder and sole species), raw) keto-friendly?

Fish (flatfish (flounder and sole species), raw) has 0 g net carbs per 100 g, so it is generally keto-friendly under the 6 g net-carbs-per-100 g rule of thumb.

Is Fish (flatfish (flounder and sole species), raw) vegan?

Fish (flatfish (flounder and sole species), raw) is not vegan (contains animal-derived ingredients).

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