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Flounder Calories and nutrition facts · Fish

125 kcal per fillet (163 g)
Carbs
0 g
Fibre
0 g
Sugars
0 g
Protein
24.5 g
Fat
2.9 g
77 kcal per 100 g
Carbs
0 g
Fibre
0 g
Sugars
0 g
Protein
15 g
Fat
1.8 g

Where the calories come from

Protein 79% Carbs 0% Fat 21%

Flounder has 125 kcal per fillet (163 g), with 0 g carbs, 0 g fibre, 24.5 g protein and 2.9 g fat. 100 g has 77 kcal.

Share of your daily needs in one fillet

Diet tags

Egg free Gluten free Lactose free Milk free Low gluten No added salt Soy free Unsweetened

Last updated June 30, 2026 · Where the data comes from

Get to know flounder in Nutriely

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How it compares with other fish

Per 100 g, against the 63 fish in our catalog.

  • Calories 77 kcal · typical 133 kcal

    Fewer calories than 92% of fish.

  • Vitamin D 0.7 µg · typical 8 µg

    Less vitamin D than 94% of fish.

  • Vitamin B12 1 µg · typical 2 µg
  • Protein 15 g · typical 19 g

    Less protein than 94% of fish.

  • Potassium 270 mg · typical 371 mg

    Less potassium than 94% of fish.

  • Folate 15 µg · typical 10.6 µg

    More folate than 89% of fish.

The bar shows this food; the line marks the typical (median) value of the category.

Learn about flounder

What are the health benefits of flounder?

Flounder is a lean source of protein and provides essential nutrients such as vitamin D, vitamin B12, and omega-3 fatty acids. These nutrients support muscle and bone health, promote heart health, and help reduce inflammation in the body.

What are common flounder allergies?

Flounder allergies are not very common, but some individuals may experience allergic reactions to flounder. Symptoms of a flounder allergy may include hives, itching, swelling, and in severe cases, anaphylaxis. If you suspect you have a flounder allergy, it's essential to seek medical advice for proper diagnosis and management.

Nutrients in flounder

Pick an amount to see what it gives you. Tap a nutrient to learn what it does.

% of the daily value for a healthy adult. Your own needs depend on age, sex and activity.

Energy and macros
Vitamins
Minerals
Carbohydrates
Fats
Amino acids

Amino acid data is mapped from the USDA database, for information only.

Similar fish

Closest in calories first.

Where the data comes from

How we combine and check nutrition data: Nutriely data sources.

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