Ingredients
/
Fish & Seafood
/
Flounder
Peak season
Season
Jun–Nov
Ruled by
☽ Moon
Calories
82 kcal
Protein
16.4 g
MW reference
1
Flounder
Flounder peaks from June to November. This versatile flatfish is at its best during the summer and autumn when the flesh is thick and flavorful. While it is often available year-round, its quality is highest before the winter spawning season. To support marine conservation, it is best to select fish caught using light trawls or static nets, as these methods have a lower impact on the seabed and help maintain healthy local populations.
Nutrition facts
Per 100 g
Energy82 kcal / 345 kJ
Protein16.4 g
Fat1.8 g
— saturated0.4 g
Salt92 mg Na
Iron0.40 mg
Figures are estimates per 100 g from reference data and may differ from the product you use. Always check the packaging for accurate nutrition and allergen information. Not a substitute for professional dietary advice.
Reference data McCance & Widdowson 2021
Flounder, raw · 16-040 · JA
Literature sources
Energy & Proximates
Energy82.00kcal
Energy345.00kJ
Water81.20g
Protein16.40g
Fat1.80g
Carbohydrates—g
of which sugars—g
of which starch—g
Fibre (AOAC)—g
Fibre (NSP)—g
Alcohol—g
Fat Breakdown
Total fat1.80g
Saturated0.40g
Monounsaturated0.20g
Polyunsaturated0.70g
Trans—g
Omega-3—g
Omega-6—g
Cholesterol48.00mg
Minerals
Sodium92.00mg
Potassium300.00mg
Calcium27.00mg
Magnesium23.00mg
Phosphorus190.00mg
Iron0.400mg
Copper0.030mg
Zinc0.500mg
Selenium26.00µg
Iodine25.00µg
Vitamins
Vitamin A—µg
Vitamin D0.001µg
Vitamin E0.360mg
Vitamin C—mg
Thiamin (B1)0.140mg
Riboflavin (B2)0.210mg
Niacin (B3)3.400mg
Vitamin B60.250mg
Vitamin B121.000µg
Folate11.00µg
