Flatfish (flounder and sole species), Cooked, Dry heat

Pregnancy nutrients in 100 g

100 g gives about 50% of daily vitamin B-12, 43% of daily DHA and 23% of daily vitamin D needed in pregnancy.

  1. Vitamin B-12 1.31 mcg
  2. DHA 0.13 g
  3. Vitamin D 139 IU
  4. Protein 15.24 g
  5. Choline 79.9 mg
  6. Potassium 197 mg
  7. Vitamin B-6 0.11 mg
  8. Zinc 0.39 mg
  9. Calcium 25 mg
  10. Riboflavin 0.02 mg
  11. Folate (DFE) 6 mcg
  12. Iron 0.23 mg
  13. Vitamin C 0 mg
Show full nutrient table
Nutrients per 100 grams
NutrientIn 100 gDaily reference
Calcium25 mg1000 mg
Choline79.9 mg450 mg
DHA0.13 g0.3 g
Folate (DFE)6 mcg600 mcg
Iron0.23 mg27 mg
Potassium197 mg2900 mg
Protein15.24 g70 g
Riboflavin0.02 mg1.4 mg
Vitamin B-121.31 mcg2.6 mcg
Vitamin B-60.11 mg1.9 mg
Vitamin C0 mg85 mg
Vitamin D139 IU600 IU
Zinc0.39 mg11 mg

Pregnancy guidance

Recommended

Cooked flatfish like flounder and sole is recommended during pregnancy as an FDA Best Choice. It offers mild, easily digestible protein, vitamin B12, and selenium with exceptionally low mercury content. The FDA and EPA recommend eating two to three four-ounce servings of Best Choice fish each week. Pan-sear or bake delicate flounder fillets with herbs and olive oil for a gentle prenatal meal.

Sources: FDA · ACOG

How to read this

During pregnancy you need more of certain nutrients each day, like folate, iron and choline. Each bar shows how much of that daily amount 100 g of Flatfish (flounder and sole species), Cooked, Dry heat provides. 100% means 100 g alone covers the whole day; smaller numbers show its share. A ✓ marks 100% or more.

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