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  4. Flounder, raw

Whole fish 100 g/day cuts CVD mortality. SRR 0.75 in 34 MAs (Jayedi & Shab-Bidar, Adv Nutr 2020). Per 100 g: 70 kcal, 14.9 g protein, 0.8 g fat. Log per whole fillet if the species stays consistent.

About this food

How should I track Flounder, raw?

Flounder, raw is a good source of protein. For the most accurate tracking of Flounder, raw, weigh it raw and boneless. Fish loses 15–25% of its weight during cooking as water evaporates (USDA cooking yield data). If you are using canned fish, the drained weight is what matters — the difference between oil-packed and water-packed can be 40–80 calories per can. A quick drain-and-weigh habit saves you from hidden calories. Also keep in mind that smoked or cured fish has different values than fresh due to moisture loss and added salt.

Macro Breakdown

Macro Split: 89% Protein, 0% Carbs, 11% FatMacro Split100%
Protein89%14.9g
Fat11%0.8g

Nutrition Facts

Per 100g. Percentages reflect Daily Value (DV).

Energy
  • Calories
    70kcal—
Macronutrients
  • Protein
    14.9g30%
  • Carbohydrates
    0.0g—
  • Fat
    0.8g—
  • Fiberathlete
    0.0g0%
  • Sugar
    0.0g—
  • Saturated Fat
    0.2g—
Minerals
  • Sodium
    296mg—
  • Calciumathlete
    18mg1%
  • Ironathlete
    0mg1%
Vitamins
  • Vitamin Dathlete
    2.8mcg14%

% Daily Value based on FDA 2,000 kcal reference diet. Strength trainees have different needs — see highlighted nutrients.

Serving Calculator

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Flounder, raw — values for 170g

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Primary macros

Calories
119
kcal
Protein
25.3
g
Carbs
0.0
g
Fat
1.4
g

More nutrients

Fiber
0.0g
Sugar
0.0g
Sat. Fat
0.3g
Sodium
503mg
Calcium
31mg
Iron
0mg
Potassium
272mg
Magnesium
31mg
Zinc
1mg
Vitamin D
4.8mcg
Nutrient highlights
Good Source of ProteinGood Source of Vitamin D

Frequently Asked Questions

Flounder, raw is a good source of protein. For the most accurate tracking of Flounder, raw, weigh it raw and boneless. Fish loses 15–25% of its weight during cooking as water evaporates (USDA cooking yield data). If you are using canned fish, the drained weight is what matters — the difference between oil-packed and water-packed can be 40–80 calories per can. A quick drain-and-weigh habit saves you from hidden calories. Also keep in mind that smoked or cured fish has different values than fresh due to moisture loss and added salt.

Flounder, raw contains 14.9g protein per 100g, which is a good source of protein. A 170g serving provides 25.3g protein.

Notable nutrients in Flounder, raw include Protein and Vitamin D. Per 100g: 14.9g protein, 0g carbs, and 0.8g fat.

Yes, Flounder, raw can be a good choice for weight loss. At 70 kcal per 100g it is low in calorie density and it is a good source of protein, which may help with satiety.

Yes, Flounder, raw is keto-friendly. With 0g total carbs and 0g fiber per 100g (0.0g net carbs), it fits easily within the daily 20-50g net carb limit.

Flounder, raw provides 70 kcal, 14.9g protein, 0g carbs, and 0.8g fat per 100g. Compare with other fish & seafood foods in our database to find the best option for your nutritional goals.

Track this food

170g(Standard)
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Eggs & Egg Products

Whole Egg (raw)

155 kcal13.0g protein

Grains & Cereals

Whole Grain Bread (baked)

247 kcal13.0g protein

Fruits

Raspberries

52 kcal1.2g protein

Evidence-based. Peer-reviewed. Adapted to you.

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Fish & Seafood

Flounder, raw

Macros per 100g

70
Calories
Protein14.9g
Fat0.8g
Carbs0.0g
Article research basis
1,316Papers Analyzed
4,705Foods in Database
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Reviewed by Calibr8

Peer-reviewed data · Last updated March 18, 2026

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Potassium
160mg3%
  • Magnesiumathlete
    18mg4%
  • Zincathlete
    0mg3%
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    Backed by 1,316 research papers
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