How many calories are in raw flounder?
Raw flounder (3 oz, 85 g) has 60 calories. 100 g has 70 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 60.
Nutrition database · Fish
Raw Flounder Nutrition Facts
Raw flounder (3 oz, 85 g) has 60 calories, 10.5 g protein, 0 g carbohydrate and 1.6 g fat, according to USDA FoodData Central. 100 g has 70 calories. Change the serving below and the label, the summary and the full nutrient table update together.
Raw Flounder Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
Download this label: · PNG Free to use as a reference. A label for a product you sell needs your full recipe and ingredient statement.
3 oz (85 g)
At a glance
- Calories
- 60
- Protein
- 10.5 g · 21%
- Total carbohydrate
- 0 g · 0%
- Total fat
- 1.6 g · 2%
- Dietary fiber
- 0 g · 0%
- Total sugars
- 0 g · 0%
- Sodium
- 252 mg · 11%
Opens the free label generator with this amount of raw flounder already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 60 | 70 | |
| Total fat | 1.6 g | 2% | 1.93 g |
| Saturated fat | 0.4 g | 2% | 0.44 g |
| Trans fat | <0.1 g | 0.01 g | |
| Monounsaturated fat | 0.5 g | 0.54 g | |
| Polyunsaturated fat | 0.3 g | 0.37 g | |
| Cholesterol | 38 mg | 13% | 45 mg |
| Sodium | 252 mg | 11% | 296 mg |
| Total carbohydrate | 0 g | 0% | 0 g |
| Dietary fiber | 0 g | 0% | 0 g |
| Total sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 10.5 g | 12.4 g | |
| Vitamins | |||
| Vitamin D | 2.4 mcg | 12% | 2.8 mcg |
| Vitamin A | 8.5 mcg | 1% | 10 mcg |
| Vitamin C | 0 mg | 0% | 0 mg |
| Vitamin E | 0.54 mg | 4% | 0.63 mg |
| Vitamin K | 0.09 mcg | 0% | 0.1 mcg |
| Thiamin (B1) | <0.1 mg | 2% | 0.02 mg |
| Riboflavin (B2) | <0.1 mg | 1% | 0.02 mg |
| Niacin (B3) | 0.88 mg | 6% | 1.04 mg |
| Vitamin B6 | 0.08 mg | 5% | 0.1 mg |
| Folate (DFE) | 4.3 mcg | 1% | 5 mcg |
| Vitamin B12 | 0.96 mcg | 40% | 1.13 mcg |
| Choline | 55 mg | 10% | 65 mg |
| Minerals | |||
| Calcium | 18 mg | 1% | 21 mg |
| Iron | 0.15 mg | 1% | 0.18 mg |
| Potassium | 136 mg | 3% | 160 mg |
| Magnesium | 15 mg | 4% | 18 mg |
| Phosphorus | 214 mg | 17% | 252 mg |
| Zinc | 0.27 mg | 2% | 0.32 mg |
| Copper | <0.1 mg | 2% | 0.02 mg |
| Manganese | <0.1 mg | 1% | 0.01 mg |
| Selenium | 23 mcg | 41% | 26.6 mcg |
| Other | |||
| Water | 71.9 g | 84.6 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Raw Flounder nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 oz, boneless | 28.4 g | 20 | 0 g | 3.5 g | 0.5 g | 0 g | 0 g |
| 1 fillet | 163 g | 114 | 0 g | 20.2 g | 3.1 g | 0 g | 0 g |
| 3 oz | 85 g | 60 | 0 g | 10.5 g | 1.6 g | 0 g | 0 g |
| 100 g | 100 g | 70 | 0 g | 12.4 g | 1.9 g | 0 g | 0 g |
How much selenium is in raw flounder?
Raw flounder (3 oz, 85 g) has 23 mcg of selenium, 41% of the Daily Value. 100 g has 26.6 mcg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much vitamin B12 is in raw flounder?
Raw flounder (3 oz, 85 g) has 0.96 mcg of vitamin B12, 40% of the Daily Value. 100 g has 1.13 mcg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
Raw Flounder nutrition per 100 grams
100 g of raw flounder has 70 calories, 12.4 g protein, 0 g carbohydrate, 0 g fiber, 0 g sugars and 1.93 g fat.
Where the calories in raw flounder come from
About 0% of the calories in raw flounder come from carbohydrate, 26% from fat and 74% from protein (Atwater factors of 4, 9 and 4 calories per gram).
Raw Flounder nutrition label for Canada, the EU and the UK
The same serving of raw flounder, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 3 oz (85g) / pour 3 oz (85g)
Calories
60
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 1.6 g | 2 % |
| Saturated / Saturés | 0.4 g + Trans 0 g | 2 % |
| Cholesterol / Cholestérol | 38 mg | 13 % |
| Sodium | 250 mg | 11 % |
| Carbohydrate / Glucides | 0 g | 0 % |
| Fibre / Fibres | 0 g | 0 % |
| Sugars / Sucres | 0 g | 0 % |
| Protein / Protéines | 11 g | |
| Vitamin D / Vitamine D | 2 mcg | 12 % |
| Calcium | 18 mg | 1 % |
| Iron / Fer | 0 mg | 1 % |
| Potassium | 136 mg | 4 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 293 kJ / 70 kcal |
| Fat | 1.9 g |
| of which saturates | 0.4 g |
| Carbohydrate | 0.0 g |
| of which sugars | 0.0 g |
| Protein | 12 g |
| Salt | 0.7 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 85g | %RI* | |
|---|---|---|---|
| Energy | 293 kJ 70 kcal |
249 kJ 60 kcal |
3% |
| Fat | 1.9g | 1.6g | 2.3% |
| of which saturates | 0.4g | 0.4g | 1.9% |
| Carbohydrate | 0 gg | 0 gg | <1% |
| of which sugars | 0 gg | 0 gg | <1% |
| Fibre | 0 gg | 0 gg | - |
| Protein | 12g | 11g | 21% |
| Salt | 0.74g | 0.63g | 10% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about raw flounder
How many calories are in raw flounder?
Raw flounder (3 oz, 85 g) has 60 calories. 100 g has 70 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 60.
How many calories are in 100 g of raw flounder?
100 g of raw flounder has 70 calories, 12.4 g protein, 0 g carbohydrate and 1.93 g fat.
How much protein is in raw flounder?
Raw flounder (3 oz, 85 g) has 10.5 g protein, 21% of the 50 g Daily Value. 100 g has 12.4 g.
How many calories are in raw flounder, raw vs cooked?
100 g of raw flounder has 70 calories raw and 86 calories cooked. Cooking drives out water, so the same weight holds more calories. Weigh it in the same state as the values you use.
What is a serving of raw flounder?
This page defaults to 3 oz (85 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for raw flounder.
Can I use raw flounder in a Nutrition Facts label calculation?
Yes. Open the generator with raw flounder added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Raw Flounder compared with other forms
Different forms of the same food are separate USDA records, so each has its own page. Per 100 g:
| Form | Calories | Protein | Total fat | Total carbohydrate |
|---|---|---|---|---|
| Raw FlounderFish, flatfish (flounder and sole species), raw | 70 | 12.4 g | 1.93 g | 0 g |
| FlounderFish, flatfish (flounder and sole species), cooked, dry heat | 86 | 15.2 g | 2.37 g | 0 g |
Related foods
Often compared or used with raw flounder
- Haddock77 cal per 3 oz
- Monkfish Raw65 cal per 3 oz
- Atlantic Ocean Perch Raw67 cal per 3 oz
- Pacific Cod Raw59 cal per 3 oz
- Catfish122 cal per 3 oz
More in Fish
Tools and guides for labeling raw flounder
If you make and sell a product that contains raw flounder, these free tools cover the next steps.
- Nutrition Facts label generatorAdd raw flounder and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare raw flounder with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 174196: "Fish, flatfish (flounder and sole species), raw". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with raw flounder
Add raw flounder and the rest of your recipe. The label, %DV and serving math are done for you. Free to start.