Calories in Flounder

Flounder belongs to the group of 'flatfish'. Some of the species belonging to this group have asymmetrical positioning of eyes on the head. Halibut, soles, turbot, European plaice also belong to the 'flatfish' group. Many species of flounders are expert at camouflage and it is difficult to detect them at the bottom of the sea. Flounders are abundantly present in the Northern Atlantic and Pacific Oceans.

Flounder Dishes

Flounder is a lean fish. It is quite low in calories. But it is prepared in a number of ways. The methods of preparation are responsible for the high calorie count of the dish containing flounder meat. The meat of founder fish is boneless and usually sauces, wines, vegetables and even crab meat is added to flounder meat to enhance the flavor and the taste. Flounder meat itself has a mild flavor and white color, when cooked. Various other ingredients like cream, cheese, vegetable oil, olive oil, etc., help enhance the taste and flavor of flounder dishes.

Flounder Calories

Take a look at the calories in flounder fillets.

• 1 flounder fillet (127g): 149
• Raw flounder (4 oz): 103
• 1 fillet (6-1/4" x 3-1/2" x 3/4") of baked or broiled flounder: 173
• Baked flounder (8 oz): 100
• 1 serving (6 oz) of Trader Joe's Pacific flounder stuffed with crab meat: 310
• One piece of flounder stuffed with crab: 332
• 1 fillet of steamed flounder: 148
• 1 fillet of fried battered flounder: 318
• Wild flounder fillet (85g): 100
• 1 fillet of fried breaded flounder: 341
• Flounder served in cream sauce with potatoes and carrots: 295

Flounder Fish Nutrition Facts

Flounder fish is an excellent source of vitamin A, vitamin D, calcium and protein. About 28g (1 oz) of boneless flounder contains 5.3g protein, 0.4 mcg vitamin B12 and 0.1 mg vitamin B6. It contains 9.3 IU vitamin A and 17 IU vitamin D. It contains 0.1g of saturated, polyunsaturated and monounsaturated fats. It is thus low in fat and so can be included in any type of weight loss diet. It is loaded with omega 3 fatty acids, which play an important role in improving your overall health. It contains about 71.5 mg omega-3 and 2.3 mg omega-6 fatty acids. A good amount of various other vitamins like vitamin E and C, niacin, choline, pantothenic acid, folate can be obtained by consuming flounders.

A flounder is rich in various vitamins. It is also packed with a number of minerals, for example, calcium, iron, magnesium, phosphorus, zinc, potassium, selenium, etc. All these nutrients strengthen your immune system and protect your body from various diseases. They offer you glowing skin and strong, shining hair. Proteins work as building blocks for the body and strengthen the cellular structure, hair and nails. Calcium promotes strong bones and teeth. Sufficient calcium in diet reduces the chances of osteoporosis. Minerals like zinc, copper, iron, magnesium, selenium help improve blood constitution. Some of the nutrients which work as antioxidants, help strengthen the immune system or rather all bodily systems.

But flounder being a sea fish, it is high in sodium (22.9mg in 1 oz. flounder). Moreover, it comes with considerable amount of cholesterol (13.6 mg in 1 oz flounder). Sodium and cholesterol can spoil the heart health. So moderate consumption of flounder is recommended.