Flat Fish (Flounder Or Sole)

AI-written summary · every figure here is per 100 g. For servings, set the calculator and read the Nutrition Facts above.

Flat Fish (Flounder Or Sole): Nutritional Analysis

Overview

Flat fish such as flounder or sole provide a low-calorie protein source, with a serving size of 127g containing 86 kcal. The macronutrient profile is characterized by a moderate amount of protein (15.24 g, 30% DV) and low total fat (2.37 g, 3% DV), which may support a balanced diet. Notably, this fish is particularly high in vitamin B12 (1.31 mcg, 55% DV), which is important for nerve function and red blood cell production. Additionally, flat fish offers a modest amount of omega-3 fatty acids (349 mg), which are beneficial for heart health. However, it contains sodium at 363 mg (16% DV), which may be a consideration for individuals monitoring their salt intake. Overall, flounder or sole can be a nutritious choice, but it is essential to balance its sodium content with other dietary components.

Per 100 g of the food (not per serving)

Nutrient	Amount	% Daily Value	Status
Protein	15.24 g	30% DV	Above Average
Vitamin B12	1.31 mcg	55% DV	Above Average
Sodium	363 mg	16% DV	Above Average
Vitamin D	3.5 mcg	18% DV	Above Average
Selenium	32.6 mcg	59% DV	Above Average
Choline	79.9 mg	15% DV	Above Average
Calcium	25 mg	2% DV	Low
Iron	0.23 mg	1% DV	Low
Magnesium	22 mg	5% DV	Moderate
Manganese	0.017 mg	1% DV	Low

Potential Benefits

• Protein: The high protein content (15.24 g) can aid in muscle maintenance and satiety, making it a suitable option for those looking to manage their weight.
• Vitamin B12: With 1.31 mcg per 100 g, this flat fish is an excellent source of vitamin B12, which is crucial for nerve health and the formation of red blood cells.
• Omega-3 Fatty Acids: The presence of 349 mg of omega-3s contributes to heart health, supporting cardiovascular function and potentially reducing inflammation.
• Selenium: At 32.6 mcg, selenium plays a role in antioxidant protection and supports thyroid function, which is important for metabolic processes.
• Vitamin D: The 3.5 mcg of vitamin D may support bone health and immune function, particularly in populations at risk for deficiency.

Potential Concerns

• Sodium: With 363 mg of sodium, this fish may contribute to high sodium intake, which could be a concern for individuals managing blood pressure.
• Low Calcium: At 25 mg, the calcium content is low, which might limit its effectiveness in supporting bone health when consumed as a primary calcium source.
• Low Iron: The iron content (0.23 mg) is minimal, which may not be sufficient for those needing higher iron intake, particularly individuals at risk for anemia.
• Low Magnesium: With only 22 mg of magnesium, this food may not significantly contribute to daily magnesium needs, which are important for various physiological functions.

Medication Considerations

No major medication-related concerns are apparent from the provided nutrition data alone. Individual responses may vary depending on ingredients, formulation, and medical history.

Allergens & Sensitivities

Ingredient-level allergen risk cannot be confirmed from nutrition data alone.

Verdict

Flat fish like flounder or sole is a strong source of protein and vitamin B12, making it beneficial for muscle maintenance and nerve health. However, it has a notable sodium content and low levels of calcium and iron, which may limit its overall nutritional contribution in certain diets. It may suit those looking for lean protein options, particularly in heart-healthy meal plans.