Flounder, flesh only, steamed
Last updated 4 Nov 2026
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Flounder is a flatfish, and these figures describe the flesh only, cooked by steaming. It mainly provides protein, with a small amount of fat and no carbohydrate. Per 100g, steamed flounder contains 20g of protein, 2.2g of fat, 0.4g of saturated fat and 0.3g of salt. It also supplies vitamins and minerals, including vitamin B12, selenium and iodine.
Protein is needed for the growth and repair of body tissues. Vitamin B12 supports normal nerve function and red blood cell formation, while iodine is needed to make thyroid hormones. For people monitoring salt or saturated fat intake, added salt, sauces or butter will change the amounts in the finished dish. Full nutrient figures are in the tables below.
Nutrition per 100g
Nutrient | Per 100g |
|---|---|
Energy | 101 kcal |
Energy | 427 kJ |
Fat | 2.2g |
of which saturates | 0.4g |
Carbohydrate | 0g |
of which sugars | 0g |
20g | |
Salt | 0.3g |
Water | 77g |
Cholesterol | 60mg |
Vitamins and minerals per 100g
Nutrient | Per 100g |
|---|---|
Trace | |
0.45mg | |
Trace | |
0.16mg | |
0.26mg | |
3.8mg | |
0.31mg | |
1µg | |
14µg | |
34mg | |
0.5mg | |
25mg | |
240mg | |
320mg | |
Sodium | 120mg |
0.6mg | |
0.04mg | |
32µg | |
31µg |
Other types of flounder
Food | Calories per 100g | Protein per 100g | Fat per 100g | Fibre per 100g |
|---|---|---|---|---|
57 kcal | 11g | 1.2g | – | |
82 kcal | 16g | 1.8g | – |
About these figures
Values are per 100g of the food as described (Analysis and calculation from raw, whole fish without heads). "Trace" means only a very small amount was found. Nutrients that were not measured are not shown. Salt is calculated from sodium.