1 serving (100 grams) contains 86 calories, 16.5 grams of protein, 1.9 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
204.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.6 g | 5% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 138.1 mg | 46% | |
| Sodium | 704.8 mg | 30% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 39.3 g | 78% | |
| Vitamin D | 276.2 mcg | 1381% | |
| Calcium | 50 mg | 3% | |
| Iron | 0.7 mg | 3% | |
| Potassium | 609.5 mg | 12% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Flounder fillet
Flounder fillet, derived from various species of flatfish, is a lean white fish commonly found in coastal waters worldwide, including the Atlantic and Pacific Oceans. A staple in many seafood cuisines, such as Mediterranean and East Asian dishes, flounder is renowned for its mild flavor and tender texture. Nutritionally, it is an excellent source of high-quality protein, offering essential amino acids necessary for muscle growth and repair. It is also low in calories and fat, making it a healthy choice for weight management. Additionally, flounder is rich in selenium, an antioxidant that supports immune health, and provides moderate amounts of vitamin B12 and omega-3 fatty acids, crucial for cardiovascular and cognitive functions.
Health Benefits
- Supports muscle development and repair due to its high-quality protein content (approximately 24 grams per 100 grams).
- Promotes heart health and reduces inflammation through omega-3 fatty acids, including DHA and EPA.
- Enhances immune function and combats oxidative stress with selenium, offering about 27 mcg per 100 grams, or nearly 50% of daily needs.
Dietary Considerations
Selection and Storage
Flounder fillets should be stored in the refrigerator at 32°F and consumed within 2 days of purchase. For longer storage, freeze the fillets in an airtight container for up to 3 months.
Common Questions About Flounder fillet Nutrition
Is flounder fillet high in protein?
Yes, flounder fillet is a good source of protein. A 3-ounce (85g) cooked serving typically contains around 14-17 grams of protein, making it an excellent option for those looking to increase their protein intake.
Can I eat flounder fillet on a keto diet?
Yes, flounder fillet is keto-friendly as it is naturally low in carbohydrates, with less than 1 gram of carbs per 3-ounce serving. It is also rich in protein and omega-3 fatty acids, which are beneficial for a keto diet.
What are the health benefits or concerns of eating flounder fillet?
Flounder fillet is low in calories (around 70-90 calories per 3-ounce serving), high in protein, and a good source of essential nutrients like vitamin B12 and selenium. However, due to potential mercury content in some fish, it is recommended to consume flounder in moderation, especially for pregnant or breastfeeding individuals.
What is the recommended serving size for flounder fillet?
A standard serving size of flounder fillet is typically 3-4 ounces of cooked fish per person, which is about the size of a deck of cards. For a balanced meal, pair it with vegetables and a healthy fat source.
How does flounder fillet compare to other white fish like cod or tilapia?
Flounder fillet has a softer texture and a slightly milder flavor than cod or tilapia. Nutritionally, all three are similar, with flounder being slightly lower in calories and fat compared to cod. They are all excellent low-calorie, high-protein options with subtle differences in taste and texture.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
