Fish, flatfish (flounder and sole species), cooked, dry heat: Nutrition Facts
Generic food Cooked Fish and Seafood
Fish, flatfish (flounder and sole species), cooked, dry heat contains 86 kcal per 100 g. A typical serving of 1 fillet (127 g) provides about 109 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 59% of the Daily Value for selenium, 55% of the Daily Value for Vitamin B12 and 25% of the Daily Value for phosphorus.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 86 kcal | |
| Total fat C | 2.4 g | 3% |
| Saturated fat C | 0.54 g | 3% |
| Trans fat C | 0.014 g | |
| Cholesterol C | 56 mg | 19% |
| Sodium C | 363 mg | 16% |
| Total carbohydrates C | 0 g | 0% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 0 g | |
| Protein C | 15.2 g | 30% |
| Vitamin A C | 12 µg | 1% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 3.5 µg | 18% |
| Vitamin E C | 0.77 mg | 5% |
| Vitamin K C | 0.1 µg | 0.1% |
| Thiamin (B1) C | 0.026 mg | 2% |
| Riboflavin (B2) C | 0.025 mg | 2% |
| Niacin (B3) C | 1.3 mg | 8% |
| Pantothenic acid (B5) C | 0.23 mg | 5% |
| Vitamin B6 C | 0.12 mg | 7% |
| Folate (B9) C | 6 µg | 2% |
| Vitamin B12 C | 1.3 µg | 55% |
| Choline C | 79.9 mg | 15% |
| Calcium C | 25 mg | 2% |
| Iron C | 0.23 mg | 1% |
| Magnesium C | 22 mg | 5% |
| Phosphorus C | 309 mg | 25% |
| Potassium C | 197 mg | 4% |
| Zinc C | 0.39 mg | 4% |
| Copper C | 0.023 mg | 3% |
| Manganese C | 0.017 mg | 0.7% |
| Selenium C | 32.6 µg | 59% |
% 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
- Protein15.2 gin the lowest quarter of finfish and shellfish products (median 19.9 g)
- Fat2.4 gbelow the median for finfish and shellfish products (median 2.7 g)
- Saturated fat0.54 gbelow the median for finfish and shellfish products (median 0.63 g)
- Sodium363 mgin the top quarter of finfish and shellfish products (median 93.8 mg)
- Protein per 100 kcal17.7 gprotein density, useful for comparing foods with different calorie levels
- Water81.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.66 g |
|---|---|
| Polyunsaturated fat C | 0.46 g |
Sugars and starch (7)
| Starch C | 0 g |
|---|---|
| Sucrose C | 0 g |
| Glucose C | 0 g |
| Fructose C | 0 g |
| Lactose C | 0 g |
| Maltose C | 0 g |
| Galactose C | 0 g |
Amino acids (18)
| Tryptophan C | 0.2 g |
|---|---|
| Threonine C | 0.72 g |
| Isoleucine C | 0.75 g |
| Leucine C | 1.3 g |
| Lysine C | 1.6 g |
| Methionine C | 0.56 g |
| Cystine C | 0.18 g |
| Phenylalanine C | 0.62 g |
| Tyrosine C | 0.59 g |
| Valine C | 0.8 g |
| Arginine C | 1.1 g |
| Histidine C | 0.37 g |
| Alanine C | 0.95 g |
| Aspartic acid C | 1.7 g |
| Glutamic acid C | 2.6 g |
| Glycine C | 0.79 g |
| Proline C | 0.6 g |
| Serine C | 0.71 g |
Individual fatty acids (31)
| EPA (omega-3, 20:5 n-3) C | 0.17 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.13 g |
| Linoleic acid (omega-6, 18:2) C | 0.055 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0.004 g |
| SFA 12:0 C | 0.008 g |
| SFA 14:0 C | 0.11 g |
| SFA 16:0 C | 0.35 g |
| SFA 18:0 C | 0.065 g |
| SFA 20:0 C | 0.001 g |
| MUFA 18:1 C | 0.44 g |
| PUFA 18:3 C | 0.021 g |
| PUFA 20:4 C | 0.018 g |
| SFA 22:0 C | 0 g |
| MUFA 14:1 C | 0 g |
| MUFA 16:1 C | 0.11 g |
| PUFA 18:4 C | 0.015 g |
| MUFA 20:1 C | 0.073 g |
| MUFA 22:1 C | 0.001 g |
| PUFA 22:5 n-3 (DPA) C | 0.034 g |
| SFA 15:0 C | 0.008 g |
| SFA 17:0 C | 0.004 g |
| SFA 24:0 C | 0.001 g |
| MUFA 24:1 c C | 0 g |
| PUFA 20:2 n-6 c,c C | 0.006 g |
| MUFA 17:1 C | 0.033 g |
| PUFA 20:3 C | 0.009 g |
| MUFA 15:1 C | 0 g |
| PUFA 22:4 C | 0.002 g |
Carotenoids (15)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 12 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units C | 139 IU |
| Vitamin D3 (cholecalciferol) C | 3.5 µg |
| Cryptoxanthin, beta C | 0 µg |
| Tocopherol, beta C | 0.02 mg |
| Tocopherol, gamma C | 0.01 mg |
| Tocopherol, delta C | 0.32 mg |
| Tocotrienol, alpha C | 0 mg |
| Tocotrienol, beta C | 0 mg |
| Tocotrienol, gamma C | 0 mg |
| Tocotrienol, delta C | 0 mg |
Other components (13)
| Water C | 81.1 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Ash C | 1.5 g |
| Theobromine C | 0 mg |
| Energy C | 362 kJ |
| Vitamin A, IU C | 37 IU |
| Vitamin K (Menaquinone-4) C | 0.3 µg |
| Vitamin K (Dihydrophylloquinone) C | 0 µg |
| Folic acid C | 0 µg |
| Folate, food C | 6 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 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, crayfish, mixed species, wild, cooked, moist heat Cooked | 82 | 16.8 g | 0 g | 1.2 g |
| Shrimp, steamed or boiled Cooked | 90 | 17.2 g | 1.2 g | 1.3 g |
| Scallops, grilled Cooked | 108 | 15.3 g | 4 g | 2.9 g |
| Crustaceans, crayfish, mixed species, farmed, cooked, moist heat Cooked | 87 | 17.5 g | 0 g | 1.3 g |
| Scallops, steamed or boiled Cooked | 87 | 15.2 g | 4 g | 0.62 g |
| Shrimp, grilled Cooked | 110 | 17.3 g | 1.2 g | 3.6 g |
| Crustaceans, crab, blue, cooked, moist heat Cooked | 83 | 17.9 g | 0 g | 0.74 g |
| Scallops, baked or broiled Cooked | 126 | 15 g | 4 g | 5.1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked fish?
100 g of cooked fish has 86 kcal. 1 fillet (127 g): about 109 kcal. 3 oz (85 g): about 73 kcal.
Is cooked fish high in protein?
Cooked fish contains 15.2 g of protein per 100 g (30% of the 50 g Daily Value), or 19.4 g in 1 fillet (127 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 cooked fish?
Cooked 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 cooked fish?
Cooked fish contains 2.4 g of fat per 100 g, of which 0.54 g is saturated (3% of the Daily Value).
What vitamins and minerals does cooked fish contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (59% DV), Vitamin B12 (55% DV), phosphorus (25% DV), Vitamin D (18% DV) and choline (15% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked fish?
100 g contains 363 mg of sodium, 16% of the 2,300 mg Daily Value.
Does fish have the same nutrition cooked and raw?
No. Per 100 g, fish, flatfish (flounder and sole species), cooked, dry heat has 86 kcal, while fish, halibut, raw, with skin (Alaska Native) has 116 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 174197. 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.