Fisch, plattfisch (Flunder und Seezunge), rohöl: Nutrition Facts
Generic food Raw Fisch und Meeresfrüchte
Fisch, plattfisch (Flunder und Seezunge), rohöl contains 70 kcal per 100 g. A typical serving of 1 oz, ohne Knochen (28,4 g) provides about 20 kcal.
Roughly 74 % of its calories come from protein, with 26 % from fat and 0 % from carbohydrates (estimated with general energy factors).
That is less energy than the typical item in Finfish und Shellfish Products on FoodFactly, where the median is 119 kcal per 100 g across 286 foods.
100 g provides 48 % of the Daily Value for Selen, 47 % of the Daily Value for Vitamin B12 and 20 % of the Daily Value for Phosphor.
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, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 70 kcal | |
| Total fat M | 1,9 g | 2 % |
| Saturated fat C | 0,44 g | 2 % |
| Trans fat C | 0,011 g | |
| Cholesterol M | 45 mg | 15 % |
| Sodium M | 296 mg | 13 % |
| Total carbohydrates Z | 0 g | 0 % |
| Dietary fiber Z | 0 g | 0 % |
| Total sugars M | 0 g | |
| Protein M | 12,4 g | 25 % |
| Vitamin A C | 10 µg | 1 % |
| Vitamin C M | 0 mg | 0 % |
| Vitamin D ? | 2,8 µg | 14 % |
| Vitamin E M | 0,63 mg | 4 % |
| Vitamin K M | 0,1 µg | 0,1 % |
| Thiamin (B1) M | 0,022 mg | 2 % |
| Riboflavin (B2) M | 0,02 mg | 2 % |
| Niacin (B3) M | 1 mg | 7 % |
| Pantothensäure (B5) M | 0,19 mg | 4 % |
| Vitamin B6 M | 0,098 mg | 6 % |
| Folat (B9) C | 5 µg | 1 % |
| Vitamin B12 M | 1,1 µg | 47 % |
| Cholin C | 65 mg | 12 % |
| Calcium M | 21 mg | 2 % |
| Eisen M | 0,18 mg | 1 % |
| Magnesium M | 18 mg | 4 % |
| Phosphor M | 252 mg | 20 % |
| Kalium M | 160 mg | 3 % |
| Zink M | 0,32 mg | 3 % |
| Kupfer M | 0,019 mg | 2 % |
| Mangan M | 0,014 mg | 0,6 % |
| Selen M | 26,6 µg | 48 % |
% 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 74 %
- Fat 26 %
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
- Protein12,4 gin the lowest quarter of Finfish und Shellfish Products (median 19,9 g)
- Fat1,9 gbelow the median for Finfish und Shellfish Products (median 2,7 g)
- Saturated fat0,44 gbelow the median for Finfish und Shellfish Products (median 0,63 g)
- Sodium296 mgabove the median for Finfish und Shellfish Products (median 93,9 mg)
- Protein per 100 kcal17,7 gprotein density, useful for comparing foods with different calorie levels
- Water84,6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Einfach ungesättigtes Fett C | 0,54 g |
|---|---|
| Mehrfach ungesättigtes Fett C | 0,37 g |
Sugars and starch (7)
| Stärke M | 0 g |
|---|---|
| Saccharose M | 0 g |
| Glucose M | 0 g |
| Fruktose M | 0 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Amino acids (18)
| Tryptophan M | 0,16 g |
|---|---|
| Threonin M | 0,59 g |
| Isoleucin M | 0,61 g |
| Leucin M | 1,1 g |
| Lysin M | 1,3 g |
| Methionin M | 0,46 g |
| Cystin M | 0,15 g |
| Phenylalanin M | 0,51 g |
| Tyrosin M | 0,48 g |
| Valin M | 0,65 g |
| Arginin M | 0,9 g |
| Histidin M | 0,3 g |
| Alanin M | 0,77 g |
| Asparaginsäure M | 1,4 g |
| Glutaminsäure M | 2,1 g |
| Glycin M | 0,64 g |
| Prolin M | 0,49 g |
| Serin M | 0,58 g |
Individual fatty acids (46)
| EPA (Omega-3, 20:5 n-3) M | 0,14 g |
|---|---|
| DHA (Omega-3, 22:6 n-3) M | 0,11 g |
| ALA (omega-3, 18:3 n-3) M | 0,017 g |
| Linolsäure (Omega-6, 18:2) ? | 0,045 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 M | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0,003 g |
| SFA 12:0 M | 0,006 g |
| SFA 14:0 M | 0,087 g |
| SFA 16:0 M | 0,28 g |
| SFA 18:0 M | 0,053 g |
| SFA 20:0 M | 0,001 g |
| MUFA 18:1 ? | 0,36 g |
| PUFA 18:3 ? | 0,017 g |
| PUFA 20:4 M | 0,015 g |
| SFA 22:0 M | 0 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 ? | 0,09 g |
| PUFA 18:4 M | 0,012 g |
| MUFA 20:1 M | 0,06 g |
| MUFA 22:1 ? | 0,001 g |
| PUFA 22:5 n-3 (DPA) M | 0,028 g |
| SFA 15:0 M | 0,007 g |
| SFA 17:0 M | 0,003 g |
| SFA 24:0 M | 0,001 g |
| TFA 16:1 t M | 0,002 g |
| TFA 18:1 t M | 0,007 g |
| TFA 22:1 t M | 0,001 g |
| TFA 18:2 t nicht näher definiert M | 0,001 g |
| PUFA 18:2 CLA M | 0 g |
| MUFA 24:1 c M | 0 g |
| PUFA 20:2 n-6 c,c M | 0,005 g |
| MUFA 16:1 c M | 0,088 g |
| MUFA 18:1 c M | 0,35 g |
| PUFA 18:2 n-6 c,c M | 0,043 g |
| MUFA 22:1 c M | 0 g |
| PUFA 18:3 n-6 c,c,c M | 0,001 g |
| MUFA 17:1 M | 0,027 g |
| PUFA 20:3 ? | 0,007 g |
| Gesamt-trans-Monoensäuren C | 0,01 g |
| Gesamt-trans-Polyensäuren C | 0,001 g |
| MUFA 15:1 M | 0 g |
| PUFA 20:3 n-3 M | 0,005 g |
| PUFA 20:3 n-6 M | 0,002 g |
| PUFA 22:4 M | 0,001 g |
Carotenoids (15)
| Beta-Carotin Z | 0 µg |
|---|---|
| Lycopin Z | 0 µg |
| Lutein + Zeaxanthin Z | 0 µg |
| Retinol C | 10 µg |
| Carotin, alpha Z | 0 µg |
| Vitamin D (D2 + D3), Internationale Einheiten M | 113 IU |
| Vitamin D3 (Cholecalciferol) M | 2,8 µg |
| Cryptoxanthin, beta Z | 0 µg |
| Tocopherol, beta M | 0,01 mg |
| Tocopherol, gamma M | 0,01 mg |
| Tocopherol, Delta M | 0,26 mg |
| Tocotrienol, alpha M | 0 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (13)
| Wasser M | 84,6 g |
|---|---|
| Alkohol ? | 0 g |
| Koffein Z | 0 mg |
| Asche M | 1,2 g |
| Theobromin Z | 0 mg |
| Energie C | 294 kJ |
| Vitamin A, IE C | 33 IU |
| Vitamin K (Menachinon-4) M | 0,2 µg |
| Vitamin K (Dihydrophyllochinon) M | 0 µg |
| Folsäure Z | 0 µg |
| Folat, Lebensmittel ? | 5 µg |
| Vitamin E, zugesetzt Z | 0 mg |
| Vitamin B-12, zugesetzt Z | 0 µg |
Other forms of Fisch
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Fisch, lachs, könig, chinook, geräuchert und in Dosen (Alaska Native) Cooked | 150 | 23,2 g | 0 g | 5,9 g |
| Fisch, lachs, könig, chinook, geräuchert, gesalzen (Alaska Native) Cooked | 430 | 39,9 g | 0 g | 30 g |
| Fisch, lachs, könig, chinook, leber (Alaska Native) | 156 | 16,6 g | 4,3 g | 8 g |
| Fisch, weißer Fisch, breit, leber (Alaska Native) | 104 | 11 g | 5,1 g | 4,4 g |
| Fisch, heilbutt, rohöl, mit Haut (Alaska Native) Raw | 116 | 20,5 g | 1,8 g | 2,9 g |
| Fisch, lachs, coho (Silber), roh (Alaska Native) Raw | 140 | 22,6 g | 0 g | 5,6 g |
| Fisch, lachs, rot, konserven, knochen entfernt (Alaska Native) Canned | 161 | 27,3 g | 0 g | 5,8 g |
| Fisch, weißer Fisch, eier (Alaska Native) | 104 | 14,7 g | 4,9 g | 2,9 g |
| Fisch, lachs, rot, (Sockeye), konserven, geräuchert (Alaska Native) Cooked | 206 | 35,2 g | 0 g | 7,3 g |
| Fisch, lachs, rot, (Sockeye), kippered (Alaska Native) | 141 | 24,5 g | 0 g | 4,8 g |
| Fisch, lachs, könig, mit Haut, kipper, (Alaska Native) | 209 | 23,2 g | 0 g | 13 g |
| Fisch, seehecht, roh (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 |
|---|---|---|---|---|
| Krebstiere, garnelen, gemischte Arten, roh (können Zusatzstoffe enthalten, um Feuchtigkeit zu speichern) Raw | 71 | 13,6 g | 0,91 g | 1 g |
| Weichtiere, miesmuschel, blau, rohöl Raw | 86 | 11,9 g | 3,7 g | 2,2 g |
| Weichtiere, muschelmuschel, gemischte Arten, rohöl Raw | 69 | 12,1 g | 3,2 g | 0,49 g |
| Krebstiere, langusten, gemischte Arten, gezüchtet, rohöl Raw | 72 | 14,9 g | 0 g | 0,97 g |
| Weichtiere, oktopus, gemeinsam, rohöl Raw | 82 | 14,9 g | 2,2 g | 1 g |
| Weichtiere, muscheln, gemischte Arten, rohöl Raw | 86 | 14,7 g | 3,6 g | 0,96 g |
| Muscheln, rohöl Raw | 86 | 14,7 g | 3,6 g | 0,96 g |
| Krebstiere, garnelen, betrieb erhöht, rohöl Raw | 76 | 15,6 g | 0,49 g | 0,8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in Raw Fisch?
100 g of Raw Fisch has 70 kcal. 1 oz, ohne Knochen (28,4 g): about 20 kcal. 3 oz (85 g): about 60 kcal. 1 Filet (163 g): about 114 kcal.
Is Raw Fisch high in protein?
Raw Fisch contains 12,4 g of protein per 100 g (25 % of the 50 g Daily Value), or 3,5 g in 1 oz, ohne Knochen (28,4 g). About 74 % of its calories come from protein. Compared with other Finfish und Shellfish Products, that is in the lowest quarter (median 19,9 g).
How many carbs are in Raw Fisch?
Raw Fisch 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 Fisch?
Raw Fisch contains 1,9 g of fat per 100 g, of which 0,44 g is saturated (2 % of the Daily Value).
What vitamins and minerals does Raw Fisch contain?
Per 100 g, the most notable amounts relative to the Daily Value are Selen (48 % DV), Vitamin B12 (47 % DV), Phosphor (20 % DV), Vitamin D (14 % DV) and Cholin (12 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in Raw Fisch?
100 g contains 296 mg of sodium, 13 % of the 2,300 mg Daily Value.
Does Fisch have the same nutrition Raw and Cooked?
No. Per 100 g, Fisch, plattfisch (Flunder und Seezunge), rohöl has 70 kcal, while Fisch, lachs, könig, chinook, geräuchert und in Dosen (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 174196. License: CC0 1.0 (U.S. public domain). Source record dated 1. April 2019. 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.