Wild-caught Flounder Fillet
Wild-caught flounder fillet offers high-quality protein with very low fat and saturated fat content. It is rich in essential minerals like potassium, phosphorus, and magnesium, which support muscle and bone health. The fillet also provides important vitamins, including vitamin D and vitamin B12, which aid in energy metabolism. With its low calorie count, it is perfect for a light and balanced diet.
Macronutrient distribution
A Serving (113.4 g) of Wild-caught Flounder Fillet contains 103 calories, 21.4 g of protein, 0 g of carbohydrates, and 1.3 g of fat.
- Protein
- 21.4 g88%
- Fat
- 1.3 g12%
of calories
Calorie Burn
How long would it take to burn off 103 calories?
- Walking3.5 mph, moderate pace18 min
- YogaModerate effort, gentle pace26 min
- SwimmingFreestyle, moderate effort14 min
- Biking12–14 mph, moderate effort10 min
- StairsStair climbing, moderate pace13 min
- Running5 mph (12 min/mile)9 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (113.4 g)
Fats
- Total Fat1.3 / 83 g(2%)
- Saturated Fat0.32 / 25 g(1%)
- Monounsaturated Fat0.45 g
- Polyunsaturated Fat0.57 g
- Cholesterol54.4 / 300 mg(18%)
- Omega-30.34 g
- Omega-60.23 g
- Omega-90.45 g
- Oleic Acid0.45 g
- Lauric Acid0.02 g
- Stearic Acid0.06 g
- Linoleic Acid0.17 g
- Myristic Acid0.03 g
- Palmitic Acid0.17 g
- Arachidonic Acid0.02 g
- Docosahexaenoic Acid (DHA)0.17 g
- Gamma-Linolenic Acid (GLA)0.02 g
- Docosapentaenoic Acid (DPA)0.06 g
- Eicosapentaenoic Acid (EPA)0.11 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.01 g
Protein
- Protein21.4 / 56 g(38%)
Amino Acids
- Lysine1.8 g
- Serine1 g
- Valine1 g
- Alanine1.4 g
- Cystine0.1 g
- Cysteine0.2 g
- Proline0.82 g
- Taurine40 mg
- Arginine1.6 g
- Histidine0.61 g
- Threonine0.92 g
- Isoleucine1 g
- Methionine0.51 g
- Tryptophan0.25 g
- Glutamic Acid3.1 g
- Aspartic Acid2 g
- Phenylalanine0.82 g
- Glycine1.6 g
- Leucine1.6 g
- Tyrosine0.82 g
Vitamins
- Vitamin A22.7 / 900 ug(3%)
- Vitamin D3.4 / 15 ug(23%)
- Vitamin E1.1 / 15 mg(8%)
- Vitamin K0.34 / 120 ug(0%)
- Vitamin B60.17 / 1.3 mg(13%)
- Vitamin B121.7 / 2.4 ug(71%)
- Thiamin (B1)0.11 / 1.2 mg(9%)
- Riboflavin (B2)0.11 / 1.3 mg(9%)
- Niacin (B3)2.3 / 16 mg(14%)
- Folate5.7 / 400 ug(1%)
- Pantothenic Acid (B5)0.23 / 5 mg(5%)
- Biotin2.3 / 30 ug(8%)
- Choline79.4 / 550 mg(14%)
Minerals
- Calcium22.7 / 1,000 mg(2%)
- Iron0.45 / 8 mg(6%)
- Magnesium34 / 420 mg(8%)
- Phosphorus226.8 / 700 mg(32%)
- Potassium340.2 / 3,400 mg(10%)
- Sodium91.9 / 2,300 mg(4%)
- Zinc0.34 / 11 mg(3%)
- Copper0.06 / 0.9 mg(6%)
- Manganese0.01 / 2.3 mg(0%)
- Selenium37.1 / 55 ug(67%)
- Iodine28.4 / 150 ug(19%)
- Chromium1.1 / 35 ug(3%)
- Molybdenum2.3 / 45 ug(5%)
Other
- Water90.7 / 3,700 g(2%)
Sources
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