Flounder - Cooking.com.au

Flounder - high in essential nutrients

1. Flounder Facts
2. Tips for Cooking and Storage
3. Types of Flounder
4. Flounder Nutritional Value
5. Flounder Health Benefits

Flounder Facts

History and Origin

Tips for Cooking and Storage

Tips for cooking and storage of Flounder
(coming soon)

Types of Flounder (Australia)

Types of Flounder

Flounder Nutritional Value

Flounder ( Nutritional value )
Value per 100 g
Fish, flatfish (flounder and sole species), cooked, dry heat

Nutrient ( Proximate’s )	Unit	Value	Daily Value %
Energy	kcal	86	4.3%
Protein	g	15.24	30.4%
Total lipid (fat)	g	2.37	3.6%
Carbohydrate, by difference	g	0.00	0.00
Fiber, total dietary	g	0.0	0.0
Sugars, total	g	0.00	0.00
Minerals
Calcium, Ca	mg	25	2.5%
Iron, Fe	mg	0.23	1.2%
Magnesium, Mg	mg	22	5.5%
Phosphorus, P	mg	309	30.9%
Potassium, K	mg	197	5.6%
Sodium, Na	mg	363	15.1%
Zinc, Zn	mg	0.39	2.6%
Copper, Cu	mg	0.014	0.7%
Manganese, Mn	mg	0.017	0.8%
Selenium, Se	µg	32.6	46.5%
Vitamins
Vitamin C, total ascorbic acid	mg	0.0	0.0
Thiamin (B-1)	mg	0.026	1.7%
Riboflavin (B-2)	mg	0.025	1.4%
Niacin (B-3)	mg	1.278	6.3%
Pantothenic acid (B-5)	mg	0.227	2.2%
Vitamin (B-6)	mg	0.115	5.7%
Folate (B-9)	µg	6	1.5%
Choline	mg	79.9
Vitamin (B-12)	µg	1.31	21.8%
Vitamin A, IU	IU	37	0.7%
Vitamin E (alpha-tocopherol)	mg	0.77	2.5%
Vitamin D	IU	139	34.7%
Vitamin D (D2 + D3)	µg	3.5
Vitamin D3 (cholecalciferol)	µg	3.5
Vitamin K (phylloquinone)	µg	0.1	0.1%
Lipids
Saturated Fatty Acids	g	0.542	2.7%
Monounsaturated Fatty Acids	g	0.657
Polyunsaturated Fatty Acids	g	0.459
Trans Tatty Acids	g	0.014
Cholesterol	mg	56	18.6%

Reference Values are based on a 2,000 Calorie Intake, for Adults and Children 4 or More Years of Age. Your daily values may be higher or lower depending on your calorie needs.

Percentages are roughly approximated using (RDA) Recommended Dietary Allowances for adults. Source: USDA United States Department of Agriculture

Reference Values for Nutrition – National Institutes of Health USA

Flounder Nutritional Value

Flounder Health Benefits

Flounder

HEALTH

References

Nutrient Database – USDA (United States Department of Agriculture)

Reference Values for Nutrition – National Institutes of Health USA

For More Information

Flounder – From Wikipedia, the free encyclopedia

References

For More Information

Seafood & Shellfish Recipes

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