Finfish and Shellfish Products
Fish, flatfish (flounder or sole or plaice), baked or broiled
Per 100 g of the edible portion · CNF 2026
86kcal per 100 g
15.2 gProtein
2.4 gFat
0 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 86 kcal362 kJ | — |
| Protein | 15.2 g | — |
| Fat | 2.4 g | 3% |
| of which saturated | 0.54 g | 3% |
| Monounsaturated fat | 0.66 g | — |
| Polyunsaturated fat | 0.46 g | — |
| Cholesterol | 56 mg | — |
| Carbohydrate | 0 g | — |
| of which sugars | 0 g | 0% |
| Fibre | 0 g | 0% |
| Sodium | 363 mg | 16% |
| Water | 81.1 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 197 mg | 6% |
| Calcium | 25 mg | 2% |
| Magnesium | 22 mg | 5% |
| Phosphorus | 309 mg | 25% |
| Iron | 0.23 mg | 1% |
| Zinc | 0.39 mg | 4% |
| Copper | 0.02 mg | 3% |
| Selenium | 33 µg | 59% |
Vitamins
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Vitamin A | 12 µg | 1% |
| Beta-carotene | 0 µg | — |
| Vitamin D | 1.5 µg | 7% |
| Vitamin E | 0.77 mg | 5% |
| Vitamin K | 0.1 µg | 0% |
| Thiamin (B1) | 0.03 mg | 2% |
| Riboflavin (B2) | 0.03 mg | 2% |
| Niacin (B3) | 1.3 mg | 8% |
| Vitamin B6 | 0.12 mg | 7% |
| Folate | 6 µg | 2% |
| Vitamin B12 | 1.3 µg | 55% |
| Vitamin C | 0 mg | 0% |
In its food group
Position among 325 foods in “Finfish and Shellfish Products”
Energy86 kcal · median 128 kcal
Protein15.2 g · median 20 g
Fibre0 g · median 0 g
Sugars0 g · median 0 g
Saturated fat0.54 g · median 0.79 g
Salt0.91 g · median 0.23 g
15% of the foods in the group contain less protein. The thin line marks the group median.
Richest in
Nutrients where 100 g covers the largest share of the daily reference
- Selenium33 µg · 59%
- Vitamin B121.3 µg · 55%
- Phosphorus309 mg · 25%
Other foods in the group
More from “Finfish and Shellfish Products”
- Crustaceans, crab, dungeness, raw86 kcal
- Fish, tuna, light, canned in water, drained, salt added86 kcal
- Mollusks, clam, mixed species, raw86 kcal
- Mollusks, mussel, blue, raw86 kcal
- Crustaceans, crab, blue, raw87 kcal
- Crusteceans, crayfish, mixed species, farmed, boiled or steamed87 kcal
- Fish, cod (gray cod), pacific, baked or broiled85 kcal
- Fish, cod (scrod), Atlantic, smoked85 kcal
- Fish, cusk, raw87 kcal
- Fish, dolphinfish (mahimahi), raw85 kcal
- Fish, ling, raw87 kcal
- Fish, lingcod, raw85 kcal
Source: Health Canada, Canadian Nutrient File 2026 · contains information licensed under the Open Government Licence – Canada.
Values as published in the national table, per 100 g of the edible portion. “0” also covers traces below the detection limit. Daily Values: Food and Drug Regulations, Health Canada.