TempoLife › Calorie database › Fish & seafood › Flounder and sole, cooked
Flounder and sole, cooked calories and nutrition facts
100 grams of flounder and sole, cooked contains 86 calories, with 15.2 g of protein, 0 g of carbohydrate and 2.4 g of fat. Most of its calories come from protein.
Where the calories come from
Protein 74% Carbs 0% Fat 26%
How flounder and sole, cooked compares
Per 100 g, against the closest fish & seafood in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Flounder and sole, cooked | 86 kcal | 15.2 g | 0 g | 2.4 g |
| Atlantic ocean perch, raw | 79 kcal | 15.3 g | 0 g | 1.5 g |
| White sucker, raw | 92 kcal | 16.8 g | 0 g | 2.3 g |
| European turbot, raw | 95 kcal | 16.1 g | 0 g | 3 g |
| Wild catfish, raw | 95 kcal | 16.4 g | 0 g | 2.8 g |
Nutrition facts for flounder and sole, cooked
| Nutrient | Per 100 g |
|---|---|
| Calories | 86 kcal |
| Protein | 15.2 g |
| Carbohydrate | 0 g |
| Fat | 2.4 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Saturated fat | 0.5 g |
| Salt | 0.9 g |
Print an EU-style nutrition label for flounder and sole, cooked — per 100 g and per portion.
Vitamins and minerals in flounder and sole, cooked
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Selenium | 32.6 µg | 59% |
| Vitamin B12 | 1.3 µg | 55% |
| Phosphorus | 309 mg | 25% |
| Vitamin D | 3.5 µg | 18% |
| Choline | 79.9 mg | 15% |
| Niacin (B3) | 1.3 mg | 8% |
| Vitamin B6 | 0.12 mg | 7% |
| Magnesium | 22 mg | 5% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common flounder and sole, cooked servings
How many calories in a portion of flounder and sole, cooked — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 3 oz (85 g) | 73 kcal | 13 g | 0 g | 2 g |
| 100 g (100 g) | 86 kcal | 15 g | 0 g | 2 g |
| 1 fillet (127 g) | 109 kcal | 19 g | 0 g | 3 g |
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Frequently asked questions
How many calories are in flounder and sole, cooked?
Flounder and sole, cooked has 86 calories per 100 grams.
How much protein is in flounder and sole, cooked?
Flounder and sole, cooked contains 15.2 g of protein per 100 g.
Is flounder and sole, cooked low in carbs?
Yes by the numbers: Flounder and sole, cooked has 0 g of carbohydrate per 100 g. People following low-carb or keto approaches often include foods in this range — portion size and your own plan still decide.
Is flounder and sole, cooked a good source of protein?
Flounder and sole, cooked provides 15.2 g of protein per 100 g — about 74% of its calories come from protein.
Are these flounder and sole, cooked calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #174197 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
