Proteins
Flounder Nutrition Facts
Flounder is a delicate flatfish with mild, slightly sweet white meat. Its thin fillets cook quickly and have a tender, flaky texture prized for light dishes.
Nutrition Facts
Per 100g serving
Calories86
% Daily Value*
Total Fat
1.2g2%
Saturated Fat
0.3g2%
Trans Fat
0.0g
Polyunsaturated Fat
0.4g
Monounsaturated Fat
0.3g
Cholesterol
48mg16%
Sodium
81mg4%
Total Carbohydrate
0.0g0%
Dietary Fiber
-0%
Total Sugars
-
Protein
17.9g36%
Vitamin A
10mcg1%
Vitamin C
-0%
Vitamin D
3.0mcg15%
Vitamin E
0.6mg4%
Vitamin K
0.1mcg0%
Vitamin B6
0.2mg12%
Vitamin B12
1.5mcg63%
Folate
8mcg2%
Calcium
21mg2%
Iron
0.4mg2%
Potassium
361mg8%
Magnesium
32mg8%
Zinc
0.5mg5%
*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.
Health Benefits
- ✓Very low in calories and fat
- ✓Good source of phosphorus
- ✓Contains selenium
- ✓Light digestible protein
- ✓Good for sensitive stomachs
Best For
Low-calorie dietsDelicate preparationsIntroduction to fishQuick weeknight cookingLight meals
Storage
Refrigerate for 1-2 days only - flounder is very delicate. Freeze for up to 3 months.
Serving Sizes
3 oz cooked73 cal
1 fillet109 cal
4 oz cooked97 cal
Frequently Asked Questions
Is flounder the same as sole?
Sole is actually a type of flounder. In the U.S. sole on menus is often flounder. True Dover sole from Europe is a different, more expensive species.
Why does flounder fall apart easily?
Flounder has very delicate flesh due to its thin fillets and fine muscle structure. Handle gently, cook briefly, and use a fish spatula.
Is flounder good for kids?
Yes! Flounder extremely mild flavor and lack of fishiness makes it ideal for children trying fish. It is also low in mercury.
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