Calories in Flounder: Per 100 g, Per Serving & Nutrition Facts
How many calories in flounder: per 100 g and per serving
Figures are for: Flounder, raw
| Nutrient | Per 100 g | Serving: 150 g |
|---|---|---|
| Calories | 70 kcal | 105 kcal |
| Energy (kilojoules) | 293 kJ | 439 kJ |
| Protein | 12 g | 19 g |
| Fat | 1.9 g | 2.8 g |
| incl. saturated | 0.4 g | 0.6 g |
| Total carbohydrates | 0 g | 0 g |
| incl. sugars | 0 g | 0 g |
| incl. fiber | 0 g | 0 g |
| Salt | 0.7 g | 1.1 g |
*Where the numbers come from
Values per 100 g come from a single record of an open food composition table: USDA FoodData Central, FDC ID 174196, “Fish, flatfish (flounder and sole species), raw” — the measured composition of this exact food, raw, as you weigh it before cooking, not an average across tables. Rounded. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label; salt is sodium × 2.5. Table licenses are on the data sources page.
70 kcal (293 kJ) per 100 g · P/F/C 12/1.9/0 g
Serving (150 g) — 105 kcal (439 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: medium fiber: low
Is flounder healthy?
Yes. On its nutrient profile, flounder is a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Protein: 19 g per serving — 34% of the 56 g daily reference for a 70 kg (154 lb) adult.
Against
- Salt: 1.1 g per serving — 22% of the 5 g a day the WHO sets as the maximum.
A typical serving is 150 g: 105 kcal, 19 g protein, 2.8 g fat and 0 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Flounder is a flatfish with mild, lean flesh — about 2 g of fat per 100 g raw. Pan-frying in flour and oil adds most of the calories.
protein 74%fat 26%carbs 0%
Vitamins and minerals in flounder
Per 100 g, the standouts are selenium — 27 mcg, 48% of the Daily Value; vitamin B12 — 1.1 mcg, 47% of the Daily Value; phosphorus — 252 mg, 20% of the Daily Value.
| Nutrient | Per 100 g | Serving: 150 g | % DV |
|---|---|---|---|
| Vitamin D | 2.8 mcg | 4.2 mcg | 21% |
| Vitamin E | 0.63 mg | 0.95 mg | 6% |
| Niacin (B3) | 1 mg | 1.6 mg | 10% |
| Vitamin B6 | 0.1 mg | 0.15 mg | 9% |
| Vitamin B12 | 1.1 mcg | 1.7 mcg | 71% |
| Potassium | 160 mg | 240 mg | 5% |
| Magnesium | 18 mg | 27 mg | 6% |
| Phosphorus | 252 mg | 378 mg | 30% |
| Zinc | 0.32 mg | 0.48 mg | 4% |
| Copper | 0.02 mg | 0.03 mg | 3% |
| Selenium | 27 mcg | 40 mcg | 73% |
| Cholesterol | 45 mg | 68 mg | 23% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Fish, flatfish (flounder and sole species), raw” (FDC ID 174196, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Flounder calories by weight, 50–300 g
150 g of flounder has 105 calories and 200 g has 140. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 50 g | 35 | 6.2 / 1 / 0 |
| 100 g | 70 | 12 / 1.9 / 0 |
| 150 g — typical serving | 105 | 19 / 2.8 / 0 |
| 200 g | 140 | 25 / 3.8 / 0 |
| 250 g | 175 | 31 / 4.8 / 0 |
| 300 g | 210 | 37 / 5.7 / 0 |
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
Flounder: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Flounder, raw | 70 | 12 / 1.9 / 0 |
| Flounder, baked | 86 | 15 / 2.4 / 0 |
How much movement is one serving?
A 150 g serving is 105 kcal — roughly 34 min of easy walking or 13 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Flounder: swaps and alternatives
No need to swap: flounder already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 0 g (red is over 22.5 g), saturated fat 0.4 g (over 5 g) and salt 0.7 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
What to pair flounder with
A serving of flounder has no fiber (the WHO suggests at least 25 g a day); that's easy to make up on the same plate:
- Broccoli, 150 g — +4.9 g fiber, 53 kcal.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 150 g, a typical serving of flounder.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Flounder | A | 105 | 19 | 0 |
| Shrimp | A | 143 | 30 | 0 |
| Imitation Crab (Surimi) | A | 149 | 23 | 0 |
| Cod | A | 158 | 35 | 0 |
Flounder vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Scallops | 69 | 12 / 0.5 / 3.2 |
| Flounder | 70 | 12 / 1.9 / 0 |
| Crawfish | 77 | 16 / 1 / 0 |
| Lobster | 77 | 17 / 0.8 / 0 |
| Mussels | 86 | 12 / 2.2 / 3.7 |
| Canned Tuna | 116 | 25 / 1 / 0 |
| Smoked Salmon | 117 | 18 / 4.3 / 0 |
FAQ
How many calories are in 100 g of flounder?
100 g of flounder has 70 calories, with 12 g protein, 1.9 g fat and 0 g carbohydrates.
How many calories are in a serving of flounder?
A 150 g serving has 105 calories: 19 g protein, 2.8 g fat and 0 g carbs.
What are the macros of flounder?
Per 100 g: 12 g protein, 0 g carbs and 1.9 g fat. By calories that's about 74% protein, 0% carbs and 26% fat.
How long do you have to walk to burn a serving of flounder?
About 34 min of easy walking or 13 min of cycling for a 70 kg (154 lb) person — that's the 105 calories in a 150 g serving.
What vitamins and minerals are in flounder?
Per 100 g, flounder is richest in selenium (27 mcg, 48% DV), vitamin B12 (1.1 mcg, 47% DV), phosphorus (252 mg, 20% DV) — from USDA FoodData Central record 174196.
How much fiber is in flounder?
None: dietary fiber comes from plant foods and mushrooms — vegetables, fruit, grains, beans and nuts.