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Flounder nutrition facts

A typical portion of flounder (1 small/regular fillet; 90 g, fried) has 200 calories and 10g of protein (USDA FoodData Central). USDA lists 7 descriptions of it: per 100 g they range from 88 calories (fish, steamed) to 217 (fish, fried).

Nutrition Facts

Serving size1 small/regular fillet (90g)
Amount per serving
Calories200
% Daily Value*
Total Fat 12g16%
Saturated Fat 2g9%
Trans Fat not declared
Cholesterol 35mg12%
Sodium 360mg16%
Total Carbohydrate 11g4%
Dietary Fiber 0g2%
Total Sugars 0g
Includes Added Sugars not declared
Protein 10g20%
Vitamin D 2mcg10%
Calcium 30mg2%
Iron 0.9mg5%
Potassium 130mg3%

* 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 for Fish, flounder, fried, scaled to the portion. Check the USDA record.

Protein per 100 g
11.4g
more than 56% of 8,218 USDA reference foods
Calories per 100 g
217
more than 58% of reference foods
Sodium per 100 g
405mg
more than 79% of reference foods

1 small/regular fillet weighs 90 g in USDA's record for Fish, flounder, fried (FDC 2706252).

Where the calories come from: 22% carbohydrate, 57% fat and 21% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Selenium21 µg in 1 small/regular fillet (90 g), 38% of the Daily Value
  • Vitamin B120.7 µg in 1 small/regular fillet (90 g), 30% of the Daily Value
  • Vitamin E2.4 mg in 1 small/regular fillet (90 g), 16% of the Daily Value
  • Phosphorus194 mg in 1 small/regular fillet (90 g), 15% of the Daily Value
  • Thiamin0.1 mg in 1 small/regular fillet (90 g), 12% of the Daily Value
  • Niacin1.6 mg in 1 small/regular fillet (90 g), 10% of the Daily Value

Source: USDA FoodData Central (FDC 2706252), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of flounder USDA describes

Fried has the most calories per 100 g (217); the fewest: Steamed (88)

Calories per 100 g by USDA description of flounderFried217Grilled109Steamed88Not further specified128Flounder with crab stuffing136Coated153Calories per 100 g by USDA description of flounderFried217Grilled109Steamed88Not further specified128Flounder with crab stuffing136Coated153Calories per 100 g by USDA description of flounderFried217Grilled109Steamed88Not further specified128Flounder with crab stuffing136Coated153Calories per 100 g by USDA description of flounderFried217Grilled109Steamed88Not further specified128Flounder with crab stuffing136Coated153Calories per 100 g by USDA description of flounderFried217Grilled109Steamed88Not further specified128Flounder with crab stuffing136Coated153Calories per 100 g by USDA description of flounderFried217Grilled109Steamed88Not further specified128Flounder with crab stuffing136Coated153Calories per 100 g by USDA description of flounderFried217Grilled109Steamed88Not further specified128Flounder with crab stuffing136Coated153Calories per 100 g by USDA description of flounderFried217Grilled109Steamed88Not further specified128Flounder with crab stuffing136Coated153Calories per 100 g by USDA description of flounderFried217Grilled109Steamed88Not further specified128Flounder with crab stuffing136Coated153
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 7 USDA descriptions of flounder, per 100 g
USDA descriptionCaloriesProteinFatSodium
Fish, flounder, fried21711.4 g13.6 g405 mg
Fish, flounder, grilled10915.7 g4.7 g311 mg
Fish, flounder, steamed8815.7 g2.4 g200 mg
Fish, flounder, NFSSame values: Fish, flounder, baked or broiled12815.4 g6.9 g316 mg
Flounder with crab stuffing13615.1 g5.5 g427 mg
Fish, flounder, baked or broiled, coated15314.3 g6.9 g348 mg

Every nutrient in this record (65)

The portion is 1 small/regular fillet (90 g); % DV is for that portion.

Energy, macronutrients and sugars (12)
NutrientPer portionPer 100 g% DV
Protein10.2 g11.3 g20%
Total lipid (fat)12.3 g13.6 g16%
Carbohydrate, by difference10.5 g11.7 g4%
Energy195 kcal217 kcal
Alcohol, ethyl0 g0 g
Water55.3 g61.5 g
Total Sugars0.18 g0.20 g
Fiber, total dietary0.45 g0.50 g2%
Cholesterol36.0 mg40.0 mg12%
Fatty acids, total saturated1.80 g2.00 g9%
Fatty acids, total monounsaturated4.91 g5.46 g
Fatty acids, total polyunsaturated4.42 g4.91 g
Minerals (9)
NutrientPer portionPer 100 g% DV
Calcium, Ca27.9 mg31.0 mg2%
Iron, Fe0.93 mg1.03 mg5%
Magnesium, Mg17.1 mg19.0 mg4%
Phosphorus, P194 mg215 mg15%
Potassium, K131 mg146 mg3%
Sodium, Na365 mg405 mg16%
Zinc, Zn0.35 mg0.39 mg3%
Copper, Cu0.038 mg0.042 mg4%
Selenium, Se21.0 µg23.3 µg38%
Vitamins (23)
NutrientPer portionPer 100 g% DV
Retinol8.10 µg9.00 µg
Vitamin A, RAE8.10 µg9.00 µg1%
Carotene, beta0 µg0 µg
Carotene, alpha0 µg0 µg
Vitamin E (alpha-tocopherol)2.45 mg2.72 mg16%
Vitamin D (D2 + D3)1.98 µg2.20 µg10%
Cryptoxanthin, beta0 µg0 µg
Lycopene0 µg0 µg
Lutein + zeaxanthin9.00 µg10.0 µg
Vitamin C, total ascorbic acid0 mg0 mg0%
Thiamin0.14 mg0.16 mg12%
Riboflavin0.079 mg0.088 mg6%
Niacin1.64 mg1.82 mg10%
Vitamin B-60.072 mg0.080 mg4%
Folate, total25.2 µg28.0 µg
Vitamin B-120.72 µg0.80 µg30%
Choline, total50.7 mg56.3 mg9%
Vitamin K (phylloquinone)10.8 µg12.0 µg9%
Folic acid18.0 µg20.0 µg
Folate, food7.20 µg8.00 µg
Folate, DFE36.9 µg41.0 µg9%
Vitamin E, added0 mg0 mg
Vitamin B-12, added0 µg0 µg
Fatty acids (19)
NutrientPer portionPer 100 g% DV
SFA 4:00 g0 g
SFA 6:00 g0 g
SFA 8:00 g0 g
SFA 10:00.0018 g0.0020 g
SFA 12:00.0045 g0.0050 g
SFA 14:00.066 g0.073 g
SFA 16:01.27 g1.41 g
SFA 18:00.36 g0.40 g
MUFA 18:14.67 g5.19 g
PUFA 18:23.72 g4.13 g
PUFA 18:30.48 g0.53 g
PUFA 20:40.011 g0.012 g
PUFA 22:6 n-3 (DHA)0.074 g0.082 g
MUFA 16:10.10 g0.11 g
PUFA 18:40.0081 g0.0090 g
MUFA 20:10.11 g0.12 g
PUFA 20:5 n-3 (EPA)0.094 g0.10 g
MUFA 22:10.00090 g0.0010 g
PUFA 22:5 n-3 (DPA)0.019 g0.021 g

Source: USDA FoodData Central, FDC 2706252: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in flounder?

200 in 1 small/regular fillet (90 g) of fried; 88 to 217 per 100 g across USDA's descriptions.

How much protein is in flounder?

10g in 1 small/regular fillet; 11.4 g per 100 g.

How much sodium is in flounder?

360mg in 1 small/regular fillet; 405 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov