Fisk, helleflynder: Nutrition Facts
Generic food Fisk og skaldyr
Fisk, helleflynder contains 175 kcal per 100 g. A typical serving of 1 oz udbytte (20 g) provides about 35 kcal.
Roughly 49 % of its calories come from protein, with 33 % from fat and 18 % from carbohydrates (estimated with general energy factors).
That is close to the median for fisk on FoodFactly (188 kcal per 100 g).
100 g provides 91 % of the Daily Value for selen, 47 % of the Daily Value for Niacin (B3) and 44 % of the Daily Value for Vitamin B12.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 175 kcal | |
| Total fat C | 6,2 g | 8 % |
| Saturated fat C | 1,6 g | 8 % |
| Cholesterol C | 59 mg | 20 % |
| Sodium C | 334 mg | 15 % |
| Total carbohydrates C | 7,8 g | 3 % |
| Dietary fiber C | 0,3 g | 1 % |
| Total sugars C | 0,14 g | |
| Protein C | 20,7 g | 41 % |
| Vitamin A C | 40 µg | 4 % |
| Vitamin C C | 0 mg | 0 % |
| Vitamin D C | 5 µg | 25 % |
| Vitamin E C | 1,3 mg | 9 % |
| Vitamin K C | 3,9 µg | 3 % |
| Thiamin (B1) C | 0,14 mg | 12 % |
| Riboflavin (B2) C | 0,079 mg | 6 % |
| Niacin (B3) C | 7,5 mg | 47 % |
| Vitamin B6 C | 0,55 mg | 33 % |
| Folat (B9) C | 37 µg | 9 % |
| Vitamin B12 C | 1,1 µg | 44 % |
| Cholin C | 69,7 mg | 13 % |
| Calcium C | 18 mg | 1 % |
| Jern C | 0,75 mg | 4 % |
| Magnesium C | 27 mg | 6 % |
| Phosphor C | 263 mg | 21 % |
| Kalium C | 473 mg | 10 % |
| Zink C | 0,48 mg | 4 % |
| Kobber C | 0,042 mg | 5 % |
| Selen C | 49,8 µg | 91 % |
% 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 49 %
- Carbohydrates 18 %
- Fat 33 %
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
- Protein20,7 gabove the median for fisk (median 20,6 g)
- Fiber0,3 gin the top quarter of fisk (median 0 g)
- Sugars0,14 gin the top quarter of fisk (median 0,01 g)
- Fat6,2 gbelow the median for fisk (median 8,8 g)
- Saturated fat1,6 gbelow the median for fisk (median 1,9 g)
- Sodium334 mgabove the median for fisk (median 322 mg)
- Protein per 100 kcal11,8 gprotein density, useful for comparing foods with different calorie levels
- Water64,7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Engangsmættet fedt C | 2,2 g |
|---|---|
| Polyumættet fedt C | 1,7 g |
Individual fatty acids (19)
| EPA (omega-3, 20: 5 n-3) C | 0,07 g |
|---|---|
| DHA (omega-3, 22: 6 n-3) C | 0,13 g |
| Linolsyre (omega- 6, 18: 2) C | 1,3 g |
| SFA 4: 0 C | 0,032 g |
| SFA 6: 0 C | 0,022 g |
| SFA 8: 0 C | 0,013 g |
| SFA 10: 0 C | 0,03 g |
| SFA 12: 0 C | 0,041 g |
| SFA 14: 0 C | 0,17 g |
| SFA 16: 0 C | 0,88 g |
| SFA 18: 0 C | 0,32 g |
| MUFA 18: 1 C | 1,9 g |
| PUFA 18: 3 C | 0,16 g |
| PUFA 20: 4 C | 0,016 g |
| MUFA 16: 1 C | 0,099 g |
| PUFA 18: 4 C | 0,008 g |
| MUFA 20: 1 C | 0,16 g |
| MUFA 22: 1 C | 0,015 g |
| PUFA 22: 5 n-3 (DPA) C | 0,017 g |
Carotenoids (6)
| Betacaroten C | 9 µg |
|---|---|
| Lycopen C | 0 µg |
| Lutein + zeaxanthin C | 7 µg |
| Retinol C | 39 µg |
| Caroten, alfa C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Vand C | 64,7 g |
|---|---|
| Alkohol C | 0 g |
| Koffein C | 0 mg |
| Theobromin C | 0 mg |
| Folinsyre C | 13 µg |
| Folat, mad C | 14 µg |
| Vitamin E, tilsat C | 0 mg |
| B12-vitamin, tilsat C | 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 |
|---|---|---|---|---|
| Abalon | 177 | 21,2 g | 7,5 g | 6,1 g |
| Escargot Formand | 158 | 20 g | 2,5 g | 6,9 g |
| Krebsdyr, krabbe, blå, krabbekager, hjemmeopskriften | 155 | 20,2 g | 0,48 g | 7,5 g |
| Muslinger, NFS | 143 | 16,1 g | 6,7 g | 5,2 g |
| Skalotteløg, NFS | 146 | 15,5 g | 4,9 g | 6,7 g |
| Rejer, NFS | 146 | 15,5 g | 4,9 g | 6,7 g |
| Skildpadde | 157 | 24,6 g | 0 g | 5,8 g |
| Muslinger | 109 | 15,1 g | 4,7 g | 2,8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in fisk?
100 g of fisk has 175 kcal. 1 oz udbytte (20 g): about 35 kcal. 1 kubikcentimeter (17 g): about 30 kcal. 1 kop (135 g): about 236 kcal.
Is fisk high in protein?
Fisk contains 20,7 g of protein per 100 g (41 % of the 50 g Daily Value), or 4,1 g in 1 oz udbytte (20 g). About 49 % of its calories come from protein. Compared with other fisk, that is above the median (median 20,6 g).
How many carbs are in fisk?
Fisk has 7,8 g of total carbohydrates per 100 g, including 0,3 g of fiber and 0,14 g of sugars.
How much fat is in fisk?
Fisk contains 6,2 g of fat per 100 g, of which 1,6 g is saturated (8 % of the Daily Value).
What vitamins and minerals does fisk contain?
Per 100 g, the most notable amounts relative to the Daily Value are selen (91 % DV), Niacin (B3) (47 % DV), Vitamin B12 (44 % DV), Vitamin B6 (33 % DV) and Vitamin D (25 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in fisk?
100 g contains 334 mg of sodium, 15 % of the 2,300 mg Daily Value.
Does fisk have the same nutrition not specified and cooked?
No. Per 100 g, fisk, helleflynder has 175 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: FNDDS (Survey), record dated 31. oktober 2024. 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: FNDDS (Survey), record 2706260. License: CC0 1.0 (U.S. public domain). Source record dated 31. oktober 2024. Imported 6. november 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.