Fish, flatfish (flounder and sole species), raw: Nutrition Facts
Generic food Raw Fish and Seafood
Fish, flatfish (flounder and sole species), raw contains 70 kcal per 100 g. A typical serving of 1 oz, boneless (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 and 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 selenium, 47% of the Daily Value for Vitamin B12 and 20% of the Daily Value for phosphorus.
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% |
| Pantothenic acid (B5) M | 0.19 mg | 4% |
| Vitamin B6 M | 0.098 mg | 6% |
| Folate (B9) C | 5 µg | 1% |
| Vitamin B12 M | 1.1 µg | 47% |
| Choline C | 65 mg | 12% |
| Calcium M | 21 mg | 2% |
| Iron M | 0.18 mg | 1% |
| Magnesium M | 18 mg | 4% |
| Phosphorus M | 252 mg | 20% |
| Potassium M | 160 mg | 3% |
| Zinc M | 0.32 mg | 3% |
| Copper M | 0.019 mg | 2% |
| Manganese M | 0.014 mg | 0.6% |
| Selenium 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 and shellfish products (median 19.9 g)
- Fat1.9 gbelow the median for finfish and shellfish products (median 2.7 g)
- Saturated fat0.44 gbelow the median for finfish and shellfish products (median 0.63 g)
- Sodium296 mgabove the median for finfish and 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)
| Monounsaturated fat C | 0.54 g |
|---|---|
| Polyunsaturated fat C | 0.37 g |
Sugars and starch (7)
| Starch M | 0 g |
|---|---|
| Sucrose M | 0 g |
| Glucose M | 0 g |
| Fructose M | 0 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Amino acids (18)
| Tryptophan M | 0.16 g |
|---|---|
| Threonine M | 0.59 g |
| Isoleucine M | 0.61 g |
| Leucine M | 1.1 g |
| Lysine M | 1.3 g |
| Methionine M | 0.46 g |
| Cystine M | 0.15 g |
| Phenylalanine M | 0.51 g |
| Tyrosine M | 0.48 g |
| Valine M | 0.65 g |
| Arginine M | 0.9 g |
| Histidine M | 0.3 g |
| Alanine M | 0.77 g |
| Aspartic acid M | 1.4 g |
| Glutamic acid M | 2.1 g |
| Glycine M | 0.64 g |
| Proline M | 0.49 g |
| Serine 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 |
| Linoleic acid (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 not further defined M | 0.001 g |
| PUFA 18:2 CLAs 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 |
| Fatty acids, total trans-monoenoic C | 0.01 g |
| Fatty acids, total trans-polyenoic 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-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol C | 10 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units 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)
| Water M | 84.6 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 1.2 g |
| Theobromine Z | 0 mg |
| Energy C | 294 kJ |
| Vitamin A, IU C | 33 IU |
| Vitamin K (Menaquinone-4) M | 0.2 µg |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food ? | 5 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Fish
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Fish, salmon, king, chinook, smoked and canned (Alaska Native) Cooked | 150 | 23.2 g | 0 g | 5.9 g |
| Fish, salmon, king, chinook, smoked, brined (Alaska Native) Cooked | 430 | 39.9 g | 0 g | 30 g |
| Fish, salmon, king, chinook, liver (Alaska Native) | 156 | 16.6 g | 4.3 g | 8 g |
| Fish, whitefish, broad, liver (Alaska Native) | 104 | 11 g | 5.1 g | 4.4 g |
| Fish, halibut, raw, with skin (Alaska Native) Raw | 116 | 20.5 g | 1.8 g | 2.9 g |
| Fish, salmon, coho (silver), raw (Alaska Native) Raw | 140 | 22.6 g | 0 g | 5.6 g |
| Fish, salmon, red, canned, bones removed (Alaska Native) Canned | 161 | 27.3 g | 0 g | 5.8 g |
| Fish, whitefish, eggs (Alaska Native) | 104 | 14.7 g | 4.9 g | 2.9 g |
| Fish, salmon, red, (sockeye), canned, smoked (Alaska Native) Cooked | 206 | 35.2 g | 0 g | 7.3 g |
| Fish, salmon, red, (sockeye), kippered (Alaska Native) | 141 | 24.5 g | 0 g | 4.8 g |
| Fish, salmon, king, with skin, kippered, (Alaska Native) | 209 | 23.2 g | 0 g | 13 g |
| Fish, sheefish, raw (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 |
|---|---|---|---|---|
| Crustaceans, shrimp, mixed species, raw (may contain additives to retain moisture) Raw | 71 | 13.6 g | 0.91 g | 1 g |
| Mollusks, mussel, blue, raw Raw | 86 | 11.9 g | 3.7 g | 2.2 g |
| Mollusks, scallop, mixed species, raw Raw | 69 | 12.1 g | 3.2 g | 0.49 g |
| Crustaceans, crayfish, mixed species, farmed, raw Raw | 72 | 14.9 g | 0 g | 0.97 g |
| Mollusks, octopus, common, raw Raw | 82 | 14.9 g | 2.2 g | 1 g |
| Mollusks, clam, mixed species, raw Raw | 86 | 14.7 g | 3.6 g | 0.96 g |
| Clams, raw Raw | 86 | 14.7 g | 3.6 g | 0.96 g |
| Crustaceans, shrimp, farm raised, raw 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 fish?
100 g of raw fish has 70 kcal. 1 oz, boneless (28.4 g): about 20 kcal. 3 oz (85 g): about 60 kcal. 1 fillet (163 g): about 114 kcal.
Is raw fish high in protein?
Raw fish contains 12.4 g of protein per 100 g (25% of the 50 g Daily Value), or 3.5 g in 1 oz, boneless (28.4 g). About 74% of its calories come from protein. Compared with other finfish and shellfish products, that is in the lowest quarter (median 19.9 g).
How many carbs are in raw fish?
Raw fish 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 fish?
Raw fish 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 fish contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (48% DV), Vitamin B12 (47% DV), phosphorus (20% DV), Vitamin D (14% DV) and choline (12% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw fish?
100 g contains 296 mg of sodium, 13% of the 2,300 mg Daily Value.
Does fish have the same nutrition raw and cooked?
No. Per 100 g, fish, flatfish (flounder and sole species), raw has 70 kcal, while fish, salmon, king, chinook, smoked and canned (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 April 1, 2019. FoodFactly last checked it on November 6, 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 April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.