TempoLife › Calorie database › Fish & seafood › Flounder and sole, raw
Flounder and sole, raw calories and nutrition facts
100 grams of flounder and sole, raw contains 70 calories, with 12.4 g of protein, 0 g of carbohydrate and 1.9 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, raw compares
Per 100 g, against the closest fish & seafood in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Flounder and sole, raw | 70 kcal | 12.4 g | 0 g | 1.9 g |
| Shrimp, raw | 71 kcal | 13.6 g | 0.9 g | 1 g |
| Scallop, raw | 69 kcal | 12.1 g | 3.2 g | 0.5 g |
| Monkfish, raw | 76 kcal | 14.5 g | 0 g | 1.5 g |
| Crayfish, raw | 72 kcal | 14.9 g | 0 g | 1 g |
Nutrition facts for flounder and sole, raw
| Nutrient | Per 100 g |
|---|---|
| Calories | 70 kcal |
| Protein | 12.4 g |
| Carbohydrate | 0 g |
| Fat | 1.9 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Saturated fat | 0.4 g |
| Salt | 0.7 g |
Print an EU-style nutrition label for flounder and sole, raw — per 100 g and per portion.
Vitamins and minerals in flounder and sole, raw
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 | 26.6 µg | 48% |
| Vitamin B12 | 1.1 µg | 47% |
| Phosphorus | 252 mg | 20% |
| Vitamin D | 2.8 µg | 14% |
| Choline | 65 mg | 12% |
| Niacin (B3) | 1 mg | 7% |
| Vitamin B6 | 0.1 mg | 6% |
| Magnesium | 18 mg | 4% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common flounder and sole, raw servings
How many calories in a portion of flounder and sole, raw — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz, boneless (28 g) | 19.6 kcal | 3.5 g | 0 g | 0.5 g |
| 3 oz (85 g) | 60 kcal | 11 g | 0 g | 2 g |
| 100 g (100 g) | 70 kcal | 12 g | 0 g | 2 g |
| 1 fillet (163 g) | 114 kcal | 20 g | 0 g | 3 g |
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Frequently asked questions
How many calories are in flounder and sole, raw?
Flounder and sole, raw has 70 calories per 100 grams.
How much protein is in flounder and sole, raw?
Flounder and sole, raw contains 12.4 g of protein per 100 g.
Is flounder and sole, raw low in carbs?
Yes by the numbers: Flounder and sole, raw 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, raw low in calories?
Compared with other fish & seafood it is: 70 kcal per 100 g versus a category median of 122 kcal.
Are these flounder and sole, raw 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 #174196 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
