Flounder & Sole Nutritional Data
Flounder and sole are different species of pleuronectiformes or flatfish. Flounder is typically larger than sole and both have tiny scales and a white belly. Does this Spark an idea?
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Characteristics
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Flounder and sole have white, soft, flaky flesh on a fine-boned skeleton. The fish are small and usually sold whole, fresh or frozen and trimmed of head and fin bones. Larger varieties may be available as fillets. Flounder and sole are interchangeable in recipes.
Fats and Calories
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A 28-gram serving of raw flounder or sole contains 26 calories, 3 of which come from fat. There are no saturated or trans fats in raw flounder or sole.
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Dietary Daily Values
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The same serving of raw flounder or sole provides 11 percent of the Daily Value (DV) of protein. DV represents the amount of a particular nutrient that shoudl be consumed each day,as determined by the USDA. The flatfish are also rich in vitamins and minerals. Each serving contains 4 percent of the DV of Vitamin D and Niacin and 7 percent of the DV of Vitamin B12. A 28-gram serving of raw flounder or sole contains 13 percent of the DV of Selenium and 5 percent of Phosphorus.
Cholesterol
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Only 14 mg of cholesterol are found in a serving of raw flounder or sole. That accounts for 5 percent of the DV.
Fun Fact
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Flatfish live on or near the floors of oceans and rivers. Other familiar flatfish include halibut and turbot.
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References
Resources
- Photo Credit Image by Flickr.com, courtesy of Russ and Lori Reed
