Flounder: calories and nutrition
Calories and protein in flounder by portion and type. Values are for flounder and sole. A raw fillet loses water when cooked.
Cooked · 1 fillet (127 g)
109kcal
- 19gProtein
- 0gCarbs
- 3gFat
- Fiber 0g
- Sugar 0g
- Saturated fat 1g
- Sodium 461mg
39% of the EU protein reference intake (50 g) · 5% of the EU energy reference intake (2,000 kcal)
Cooked · 100 g
86kcal
- 15gProtein
- 0gCarbs
- 2gFat
- Fiber 0g
- Sugar 0g
- Saturated fat 1g
- Sodium 363mg
30% of the EU protein reference intake (50 g) · 4% of the EU energy reference intake (2,000 kcal)
Cooked · 150 g
129kcal
- 23gProtein
- 0gCarbs
- 4gFat
- Fiber 0g
- Sugar 0g
- Saturated fat 1g
- Sodium 545mg
46% of the EU protein reference intake (50 g) · 6% of the EU energy reference intake (2,000 kcal)
Raw · 1 fillet (163 g)
114kcal
- 20gProtein
- 0gCarbs
- 3gFat
- Fiber 0g
- Sugar 0g
- Saturated fat 1g
- Sodium 482mg
40% of the EU protein reference intake (50 g) · 6% of the EU energy reference intake (2,000 kcal)
Raw · 100 g
70kcal
- 12gProtein
- 0gCarbs
- 2gFat
- Fiber 0g
- Sugar 0g
- Saturated fat 0g
- Sodium 296mg
25% of the EU protein reference intake (50 g) · 4% of the EU energy reference intake (2,000 kcal)
Raw · 150 g
105kcal
- 19gProtein
- 0gCarbs
- 3gFat
- Fiber 0g
- Sugar 0g
- Saturated fat 1g
- Sodium 444mg
37% of the EU protein reference intake (50 g) · 5% of the EU energy reference intake (2,000 kcal)
Per 100 g by type
- Cooked86 1502
- Raw70 1202
Questions
Which has more calories: flounder (cooked) or flounder (raw)?
Flounder (cooked): 86 kcal per 100 g, more than flounder (raw) with 70 kcal.
How much protein is in 100 kcal of flounder?
Flounder (cooked): about 18 g of protein per 100 kcal.
How many grams of flounder have about 100 kcal?
116 g of flounder (cooked) has 100 kcal.
What does % of the reference intake mean?
It compares the portion with the EU label reference intakes for an average adult: 50 g of protein and 2,000 kcal a day. It is not a personal target; the protein calculator estimates yours.
Sources. USDA FoodData Central, public domain. Source values per 100 g of the edible part. ClariMeal selected records, shortened names, calculated portions and rounded values. USDA FoodData Central. Portion weights: USDA FoodData Central. EU label reference intakes for adults: 50 g protein and 2,000 kcal. Regulation (EU) No 1169/2011, Annex XIII, Part B. Page updated .
