Finfish and Shellfish Products
Fish, flatfish (flounder or sole or plaice), raw
Per 100 g of the edible portion · CNF 2026
70kcal per 100 g
12.4 gProtein
1.9 gFat
0 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 70 kcal294 kJ | — |
| Protein | 12.4 g | — |
| Fat | 1.9 g | 3% |
| of which saturated | 0.44 g | 2% |
| Monounsaturated fat | 0.54 g | — |
| Polyunsaturated fat | 0.37 g | — |
| Cholesterol | 45 mg | — |
| Carbohydrate | 0 g | — |
| of which sugars | 0 g | 0% |
| Fibre | 0 g | 0% |
| Sodium | 296 mg | 13% |
| Water | 84.6 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 160 mg | 5% |
| Calcium | 21 mg | 2% |
| Magnesium | 18 mg | 4% |
| Phosphorus | 252 mg | 20% |
| Iron | 0.18 mg | 1% |
| Zinc | 0.32 mg | 3% |
| Copper | 0.02 mg | 2% |
| Selenium | 27 µg | 48% |
Vitamins
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Vitamin A | 10 µg | 1% |
| Beta-carotene | 0 µg | — |
| Vitamin D | 1.2 µg | 6% |
| Vitamin E | 0.63 mg | 4% |
| Vitamin K | 0.1 µg | 0% |
| Thiamin (B1) | 0.02 mg | 2% |
| Riboflavin (B2) | 0.02 mg | 2% |
| Niacin (B3) | 1 mg | 7% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate | 5 µg | 1% |
| Vitamin B12 | 1.1 µg | 47% |
| Vitamin C | 0 mg | 0% |
In its food group
Position among 325 foods in “Finfish and Shellfish Products”
Energy70 kcal · median 128 kcal
Protein12.4 g · median 20 g
Fibre0 g · median 0 g
Sugars0 g · median 0 g
Saturated fat0.44 g · median 0.79 g
Salt0.74 g · median 0.23 g
9% 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
- Selenium27 µg · 48%
- Vitamin B121.1 µg · 47%
- Phosphorus252 mg · 20%
Other foods in the group
More from “Finfish and Shellfish Products”
- Crustaceans, crab, atlantic snow crab (spider, queen), canned, drained71 kcal
- Crustaceans, shrimp, mixed species, raw71 kcal
- Fish, cod (gray cod), pacific, raw69 kcal
- Mollusks, scallop, mixed species, raw69 kcal
- Crustaceans, crayfish, mixed species, farmed, raw72 kcal
- Fish, cod (scrod), Atlantic, tongues and cheeks, raw72 kcal
- Mollusks, oyster, eastern (blue point), wild, canned, solids and liquid68 kcal
- Sea cucumber, Indigenous68 kcal
- Fish, oopah (tunicata), Indigenous, whole animal67 kcal
- Fish, haddock, raw74 kcal
- Fish, herring eggs, Indigenous, Pacific, raw74 kcal
- Fish, monkfish (goosefish, anglerfish), raw76 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.