Fisk, helleflynder, Grønland, rå: Nutrition Facts

Fisk, helleflynder, Grønland, rå contains 186 kcal per 100 g. A typical serving of 3 oz (85 g) provides about 158 kcal.

Roughly 68 % of its calories come from fat, with 32 % from protein and 0 % from carbohydrates (estimated with general energy factors).

That is more energy than the typical item in fiske- og skaldyrsprodukter on FoodFactly, where the median is 119 kcal per 100 g across 286 foods.

100 g provides 137 % of the Daily Value for Vitamin D, 66 % of the Daily Value for selen and 42 % of the Daily Value for Vitamin B12.

These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.

The data comes from USDA FoodData Central: SR Legacy.

186kcal per 100 g

14,4 gprotein

0 gcarbohydrates

13,8 gfat

158kcal in 3 oz (85 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	186 kcal
Total fat ?	13,8 g	18 %
Saturated fat ?	2,4 g	12 %
Cholesterol ?	46 mg	15 %
Sodium ?	80 mg	3 %
Total carbohydrates Z	0 g	0 %
Dietary fiber Z	0 g	0 %
Total sugars Z	0 g
Protein ?	14,4 g	29 %
Vitamin A C	14 µg	2 %
Vitamin C Z	0 mg	0 %
Vitamin D ?	27,4 µg	137 %
Vitamin E I	0,73 mg	5 %
Vitamin K I	0,1 µg	0,1 %
Thiamin (B1) ?	0,06 mg	5 %
Riboflavin (B2) ?	0,08 mg	6 %
Niacin (B3) ?	1,5 mg	9 %
Pantothensyre (B5) ?	0,25 mg	5 %
Vitamin B6 ?	0,42 mg	25 %
Folat (B9) C	1 µg	0,3 %
Vitamin B12 ?	1 µg	42 %
Cholin C	61,8 mg	11 %
Calcium ?	3 mg	0,2 %
Jern ?	0,66 mg	4 %
Magnesium ?	26 mg	6 %
Phosphor ?	164 mg	13 %
Kalium ?	268 mg	6 %
Zink ?	0,4 mg	4 %
Kobber ?	0,03 mg	3 %
Mangan ?	0,012 mg	0,5 %
Selen C	36,5 µg	66 %

% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.

Nutritional breakdown

Protein 32 %
Fat 68 %

Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).

Vitamins and minerals, % Daily Value per 100 g

Nutritional insights

Protein14,4 gin the lowest quarter of fiske- og skaldyrsprodukter (median 19,9 g)
Fat13,8 gin the top quarter of fiske- og skaldyrsprodukter (median 2,7 g)
Saturated fat2,4 gin the top quarter of fiske- og skaldyrsprodukter (median 0,63 g)
Sodium80 mgbelow the median for fiske- og skaldyrsprodukter (median 93,8 mg)
Protein per 100 kcal7,7 gprotein density, useful for comparing foods with different calorie levels
Water70,3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Engangsmættet fedt ?	8,4 g
Polyumættet fedt ?	1,4 g

Amino acids (18)

Tryptophan Formand ?	0,16 g
Threonin ?	0,63 g
Isoleucin ?	0,66 g
Leucin ?	1,2 g
Lysin ?	1,3 g
Methionin ?	0,43 g
Cystin ?	0,15 g
Phenylalanin ?	0,56 g
Tyrosin ?	0,49 g
Valine ?	0,74 g
Arginin ?	0,86 g
Histidin ?	0,42 g
Alanin ?	0,87 g
Asparaginsyre ?	1,5 g
Glutaminsyre ?	2,1 g
Glycin ?	0,69 g
Proline ?	0,51 g
Serine ?	0,59 g

Individual fatty acids (19)

EPA (omega-3, 20: 5 n-3) ?	0,53 g
DHA (omega-3, 22: 6 n-3) ?	0,39 g
Linolsyre (omega- 6, 18: 2) ?	0,12 g
SFA 4: 0 ?	0 g
SFA 6: 0 ?	0 g
SFA 8: 0 ?	0 g
SFA 10: 0 ?	0 g
SFA 12: 0 ?	0,008 g
SFA 14: 0 ?	0,75 g
SFA 16: 0 ?	1,4 g
SFA 18: 0 ?	0,19 g
MUFA 18: 1 ?	2,4 g
PUFA 18: 3 ?	0,043 g
PUFA 20: 4 ?	0,061 g
MUFA 16: 1 ?	1,8 g
PUFA 18: 4 ?	0,13 g
MUFA 20: 1 ?	2,2 g
MUFA 22: 1 ?	2 g
PUFA 22: 5 n-3 (DPA) ?	0,089 g

Carotenoids (8)

Betacaroten Z	0 µg
Lycopen Z	0 µg
Lutein + zeaxanthin Z	0 µg
Retinol I	14 µg
Caroten, alfa Z	0 µg
D-vitamin (D2 + D3), internationale enheder I	1.097 IU
Vitamin D3 (cholecalciferol) I	27,4 µg
Cryptoxanthin, beta Z	0 µg

Other components (11)

Vand ?	70,3 g
Alkohol ?	0 g
Koffein Z	0 mg
Aske ?	1 g
Theobromin Z	0 mg
Energi ?	778 kJ
A-vitamin, IE C	47 IU
Folinsyre Z	0 µg
Folat, mad ?	1 µg
Vitamin E, tilsat Z	0 mg
B12-vitamin, tilsat Z	0 µg

Other forms of Fisk

Raw, cooked, dried and processed versions are separate records with their own measured values.

Food	Calories	Protein	Carbs	Fat
Fisk, laks, konge, chinook, røget og konserveret (Alaska Native) Cooked	150	23,2 g	0 g	5,9 g
Fisk, laks, konge, chinook, røget, børstet (Alaska Native) Cooked	430	39,9 g	0 g	30 g
Fisk, laks, konge, chinook, lever (Alaska Native)	156	16,6 g	4,3 g	8 g
Fisk, hvidfisk, bred, lever (Alaska Native)	104	11 g	5,1 g	4,4 g
Fisk, helleflynder, rå, med skind (Alaska Native) Raw	116	20,5 g	1,8 g	2,9 g
Fisk, laks, koho (sølv), rå (Alaska Native) Raw	140	22,6 g	0 g	5,6 g
Fisk, laks, rød, dåse, knogler fjernet (Alaska Native) Canned	161	27,3 g	0 g	5,8 g
Fisk, hvidfisk, æg (Alaska Native)	104	14,7 g	4,9 g	2,9 g
Fisk, laks, rød, (Sockeye), dåse, røg (Alaska Native) Cooked	206	35,2 g	0 g	7,3 g
Fisk, laks, rød, (Sockeye), kiperet (Alaska Native)	141	24,5 g	0 g	4,8 g
Fisk, laks, konge, med hud, kipered, (Alaska Native)	209	23,2 g	0 g	13 g
Fisk, geofisweather condition, rå (Alaska Native) Raw	115	22,3 g	0 g	2,8 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Foods with a similar nutritional profile

Food	Calories	Protein	Carbs	Fat
Rejer scampi	192	15,4 g	2,3 g	13 g
Havaborre, Chilensk, frosset, vildtfanget Frozen	209	14,9 g	0,14 g	16,6 g
Bløddyr, musling, blandede arter, kogt, med gevind og friturestegt Cooked	202	14,2 g	10,3 g	11,2 g
EU-farvande i IIa, friturestegt Cooked	223	14,1 g	11,7 g	12,9 g
Frølår	220	14,4 g	11,7 g	12,4 g
Vildtlevende landlevende hvirveldyr, blød skal	227	15,5 g	11,7 g	12,7 g
Rejer, friturestegt Cooked	218	12,3 g	12,4 g	12,9 g
Havesauce	203	8,5 g	2,5 g	17,4 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Frequently asked questions

How many calories are in raw fisk?

100 g of raw fisk has 186 kcal. 3 oz (85 g): about 158 kcal. 0, 5 fillet (204 g): about 379 kcal.

Is raw fisk high in protein?

Raw fisk contains 14,4 g of protein per 100 g (29 % of the 50 g Daily Value), or 12,2 g in 3 oz (85 g). About 32 % of its calories come from protein. Compared with other fiske- og skaldyrsprodukter, that is in the lowest quarter (median 19,9 g).

How many carbs are in raw fisk?

Raw fisk has 0 g of total carbohydrates per 100 g, including 0 g of fiber and 0 g of sugars.

How much fat is in raw fisk?

Raw fisk contains 13,8 g of fat per 100 g, of which 2,4 g is saturated (12 % of the Daily Value).

What vitamins and minerals does raw fisk contain?

Per 100 g, the most notable amounts relative to the Daily Value are Vitamin D (137 % DV), selen (66 % DV), Vitamin B12 (42 % DV), Vitamin B6 (25 % DV) and phosphor (13 % DV). The full list is in the vitamins and minerals table above.

How much sodium is in raw fisk?

100 g contains 80 mg of sodium, 3 % of the 2,300 mg Daily Value.

Does fisk have the same nutrition raw and cooked?

No. Per 100 g, fisk, helleflynder, Grønland, rå has 186 kcal, while fisk, laks, konge, chinook, røget og konserveret (Alaska Native) has 150 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.

Where does this nutrition data come from?

From USDA FoodData Central: SR Legacy, record dated 1. april 2019. FoodFactly last checked it on 6. november 2026. Each value above shows whether it was measured, calculated or taken from a label.

Source of the nutrition information

USDA FoodData Central: SR Legacy, record 171965. License: CC0 1.0 (U.S. public domain). Source record dated 1. april 2019. Imported 6. november 2026.

Last updated: 6. november 2026. Data quality score: 100/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.