USDA reference food

Fish, flounder, grilled

1 large fillet of fish, flounder, grilled (135 g) has 150 calories, 21g of protein, 6g of fat and 0g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2706250). It is one of 7 USDA descriptions of flounder.

FoodData Central 2706250, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 large fillet (135g)

AmountPortion

Amount per serving

Calories150

% Daily Value*

Total Fat 6g8%

Saturated Fat 1.5g8%

Trans Fat not declared

Cholesterol 80mg27%

Sodium 420mg18%

Total Carbohydrate 0g0%

Dietary Fiber 0g0%

Total Sugars 0g

Includes Added Sugars not declared

Protein 21g42%

Vitamin D 4.9mcg24%

Calcium 40mg3%

Iron 0.3mg2%

Potassium 270mg6%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.

Protein per 100 g: 15.7g; more than 64% of 8,218 USDA reference foods
Calories per 100 g: 109; more than 30% of reference foods
Fiber per 100 g: 0g; more than 0% of reference foods

What a portion gives you

Fiber 0g0%

Protein 21g42%

Potassium 270mg6%

Calcium 40mg3%

Iron 0.3mg2%

Sodium 420mg18%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2706250); FDA Daily Values, 21 CFR 101.9.

Also rich in

Selenium45 µg in 1 large fillet (135 g), 83% of the Daily Value
Vitamin B121.7 µg in 1 large fillet (135 g), 73% of the Daily Value
Phosphorus432 mg in 1 large fillet (135 g), 35% of the Daily Value
Choline112 mg in 1 large fillet (135 g), 20% of the Daily Value
Niacin1.8 mg in 1 large fillet (135 g), 11% of the Daily Value
Vitamin E1.5 mg in 1 large fillet (135 g), 10% of the Daily Value
Vitamin B60.2 mg in 1 large fillet (135 g), 10% of the Daily Value

Source: USDA FoodData Central (FDC 2706250), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 0% carbohydrate, 40% fat and 60% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	109	30%
Protein	15.7 g	64%
Total fat	4.72 g	49%
Carbohydrate	0 g	0%
Fiber	0 g	0%
Total sugars	0 g	0%
Sodium	311 mg	73%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (65)

The portion is 1 large fillet (135 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	21.2 g	15.7 g	42%
Total lipid (fat)	6.37 g	4.72 g	8%
Carbohydrate, by difference	0 g	0 g	0%
Energy	147 kcal	109 kcal
Alcohol, ethyl	0 g	0 g
Water	105 g	77.7 g
Total Sugars	0 g	0 g
Fiber, total dietary	0 g	0 g	0%
Cholesterol	79.7 mg	59.0 mg	27%
Fatty acids, total saturated	1.56 g	1.15 g	8%
Fatty acids, total monounsaturated	2.00 g	1.48 g
Fatty acids, total polyunsaturated	1.52 g	1.13 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	36.5 mg	27.0 mg	3%
Iron, Fe	0.31 mg	0.23 mg	2%
Magnesium, Mg	31.1 mg	23.0 mg	7%
Phosphorus, P	432 mg	320 mg	35%
Potassium, K	274 mg	203 mg	6%
Sodium, Na	420 mg	311 mg	18%
Zinc, Zn	0.55 mg	0.41 mg	5%
Copper, Cu	0.032 mg	0.024 mg	4%
Selenium, Se	45.5 µg	33.7 µg	83%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	28.4 µg	21.0 µg
Vitamin A, RAE	28.4 µg	21.0 µg	3%
Carotene, beta	5.40 µg	4.00 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	1.54 mg	1.14 mg	10%
Vitamin D (D2 + D3)	4.86 µg	3.60 µg	24%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	0 µg	0 µg
Vitamin C, total ascorbic acid	0 mg	0 mg	0%
Thiamin	0.032 mg	0.024 mg	3%
Riboflavin	0.032 mg	0.024 mg	2%
Niacin	1.78 mg	1.32 mg	11%
Vitamin B-6	0.17 mg	0.13 mg	10%
Folate, total	8.10 µg	6.00 µg
Vitamin B-12	1.74 µg	1.29 µg	73%
Choline, total	112 mg	82.6 mg	20%
Vitamin K (phylloquinone)	2.70 µg	2.00 µg	2%
Folic acid	0 µg	0 µg
Folate, food	8.10 µg	6.00 µg
Folate, DFE	8.10 µg	6.00 µg	2%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0.022 g	0.016 g
SFA 6:0	0.015 g	0.011 g
SFA 8:0	0.0095 g	0.0070 g
SFA 10:0	0.026 g	0.019 g
SFA 12:0	0.034 g	0.025 g
SFA 14:0	0.23 g	0.17 g
SFA 16:0	0.92 g	0.68 g
SFA 18:0	0.25 g	0.19 g
MUFA 18:1	1.66 g	1.23 g
PUFA 18:2	0.86 g	0.64 g
PUFA 18:3	0.13 g	0.094 g
PUFA 20:4	0.027 g	0.020 g
PUFA 22:6 n-3 (DHA)	0.18 g	0.14 g
MUFA 16:1	0.17 g	0.13 g
PUFA 18:4	0.020 g	0.015 g
MUFA 20:1	0.12 g	0.087 g
PUFA 20:5 n-3 (EPA)	0.23 g	0.17 g
MUFA 22:1	0.0014 g	0.0010 g
PUFA 22:5 n-3 (DPA)	0.049 g	0.036 g

Source: USDA FoodData Central, FDC 2706250: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat flounder

USDA lists 7 preparations of flounder. The flounder page puts them side by side, per 100 g and per portion.

Compare every flounder preparation

Next questions

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Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov