Dab, raw
Last updated 4 Nov 2026
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Dab is a flatfish, and the figures here describe its raw flesh. It mainly provides protein, with 16g per 100g, alongside 1.2g of fat. It also supplies vitamins and minerals, including vitamin B12 at 2µg and selenium at 70µg per 100g. These values refer to the fish before cooking or the addition of other ingredients.
Protein is needed for the growth and repair of body tissues. Vitamin B12 supports normal nerve function and red blood cell formation, while selenium contributes to normal thyroid function. Cooking methods and added ingredients can change the energy, fat and salt content of the finished dish. Full nutrient figures are provided in the tables below.
Nutrition per 100g
Nutrient | Per 100g |
|---|---|
Energy | 74 kcal |
Energy | 311 kJ |
Fat | 1.2g |
Carbohydrate | 0g |
of which sugars | 0g |
16g | |
Salt | 0.19g |
Water | 79g |
Vitamins and minerals per 100g
Nutrient | Per 100g |
|---|---|
0.4mg | |
Trace | |
0.1mg | |
0.08mg | |
2.3mg | |
0.19mg | |
2µg | |
5µg | |
24mg | |
0.3mg | |
24mg | |
350mg | |
Sodium | 77mg |
0.5mg | |
0.01mg | |
70µg | |
30µg |
About these figures
Values are per 100g of the food as described (Literature sources). "Trace" means only a very small amount was found. Nutrients that were not measured are not shown. Salt is calculated from sodium.