Flounder, raw
Last updated 4 Nov 2026
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Flounder is a flatfish, and the figures here describe its raw flesh. It mainly provides protein, with a small amount of fat. Per 100g, it contains 16g of protein, 1.8g of fat and 0.4g of saturated fat. It also provides vitamins and minerals, including vitamin B12 at 1µg per 100g.
Protein supports the growth and repair of body tissues, while vitamin B12 contributes to normal nerve function and red blood cell formation. For people watching their fat or salt intake, preparation is worth considering: frying, added fats, sauces and seasoning can change the nutritional content of the finished dish. The full nutrient figures for raw flounder are in the tables below.
Nutrition per 100g
Nutrient | Per 100g |
|---|---|
Energy | 82 kcal |
Energy | 345 kJ |
Fat | 1.8g |
of which saturates | 0.4g |
Carbohydrate | 0g |
of which sugars | 0g |
16g | |
Salt | 0.23g |
Water | 81g |
Cholesterol | 48mg |
Vitamins and minerals per 100g
Nutrient | Per 100g |
|---|---|
Trace | |
0.36mg | |
Trace | |
0.14mg | |
0.21mg | |
3.4mg | |
0.25mg | |
1µg | |
11µg | |
27mg | |
0.4mg | |
23mg | |
190mg | |
300mg | |
Sodium | 92mg |
0.5mg | |
0.03mg | |
26µg | |
25µg |
Other types of flounder
Food | Calories per 100g | Protein per 100g | Fat per 100g | Fibre per 100g |
|---|---|---|---|---|
101 kcal | 20g | 2.2g | – | |
57 kcal | 11g | 1.2g | – |
About these figures
Values are per 100g of the food as described (Literature sources). "Trace" means only a very small amount was found. Nutrients that were not measured are not shown. Salt is calculated from sodium.