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How Many Calories in Fish, Flatfish (flounder and Sole Species), Cooked, Dry Heat?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 24 kcal | 4.3g |
| 100g | 86 kcal | 15.2g |
| 1 fillet | 109 kcal | 19.3g |
A fish, flatfish (flounder and sole species), cooked, dry heat contains 86 calories per 100g. A typical 1 fillet (127g) provides about 109 calories. Fish, Flatfish (flounder and Sole Species), Cooked, Dry Heat is moderate in calories and is a good source of protein. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Fish, Flatfish (flounder and Sole Species), Cooked, Dry Heat Nutrition Facts
| Nutrient | Per 100g | Per serving (127g) |
|---|---|---|
| Calories | 86 kcal | 109 kcal |
| Protein | 15.2g | 19.3g |
| Carbohydrates | 0.0g | 0.0g |
| of which Sugars | 0.0g | 0.0g |
| Fat | 2.4g | 3.0g |
| of which Saturates | 0.5g | 0.6g |
| Fibre | 0.0g | 0.0g |
| Sodium | 363.0mg | 461mg |
| Potassium | 197.0mg | 250mg |
| Calcium | 25.0mg | 32mg |
| Iron | 0.2mg | 0.3mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 12.0µg | 15µg |
| Selenium | 32.6µg | 41µg |
| Riboflavin (B2) | 0.0mg | 0.0mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (30% DV) — an excellent source
- Low in saturated fat (2% DV)
- High in selenium (59% DV) — an excellent source
- Calories: 4% DV
- Protein: 30% DV
- Carbohydrates: 0% DV
- Fibre: 0% DV
- Fat: 3% DV
- Saturated fat: 2% DV
- Sodium: 16% DV
- Potassium: 4% DV
- Calcium: 2% DV
- Iron: 1% DV
- Vitamin C: 0% DV
- Vitamin A: 1% DV
- Selenium: 59% DV
- Riboflavin (B2): 0% DV
High-protein options alongside fish, flatfish (flounder and sole species), cooked, dry heat
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Good to know
Cooking method changes the final calorie and fat count more than the cut itself — grilling, baking or steaming typically adds nothing, while frying can add a meaningful amount of fat per serving.
Does fish, flatfish (flounder and sole species), cooked, dry heat fit your diet?
High-protein diets
At 15.2g of protein per 100g, fish, flatfish (flounder and sole species), cooked, dry heat clears the 15g/100g threshold generally used to call a food high-protein — a useful contributor if you're tracking protein intake for muscle maintenance, satiety, or a higher-protein eating pattern.
Low-carb / keto
Fish, Flatfish (flounder and Sole Species), Cooked, Dry Heat contains 0.0g of carbohydrate per 100g, low enough to fit comfortably within most low-carb or ketogenic daily carb allowances — check the fat and protein split above against your specific macro targets.
Frequently Asked Questions
How many calories in fish, flatfish (flounder and sole species), cooked, dry heat per 100g?
Fish, Flatfish (flounder and Sole Species), Cooked, Dry Heat contains 86 calories per 100g, based on USDA reference data.
Is fish, flatfish (flounder and sole species), cooked, dry heat high in calories?
A 1 fillet of fish, flatfish (flounder and sole species), cooked, dry heat (127g) has around 109 calories — roughly 5% of a 2,000-calorie daily intake.
Is fish, flatfish (flounder and sole species), cooked, dry heat good for weight loss?
At 86 calories per 100g, fish, flatfish (flounder and sole species), cooked, dry heat is relatively low in calories and can fit well into a weight-loss diet. A 1 fillet provides about 109 calories.
How much protein is in fish, flatfish (flounder and sole species), cooked, dry heat?
Fish, Flatfish (flounder and Sole Species), Cooked, Dry Heat contains 15.2g of protein per 100g.
Is fish, flatfish (flounder and sole species), cooked, dry heat a good source of fibre?
Fish, Flatfish (flounder and Sole Species), Cooked, Dry Heat is relatively low in fibre at 0.0g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does fish, flatfish (flounder and sole species), cooked, dry heat compare to tinned tuna?
Fish, Flatfish (flounder and Sole Species), Cooked, Dry Heat has 86 calories per 100g, close to tinned tuna at 86 — 0 calories fewer per 100g. See the full macro breakdown above.
Is fish, flatfish (flounder and sole species), cooked, dry heat keto-friendly?
Fish, Flatfish (flounder and Sole Species), Cooked, Dry Heat contains 0.0g of carbohydrate per 100g, which fits comfortably within most ketogenic daily carb allowances — check it against your specific daily carb target.
How many servings of fish, flatfish (flounder and sole species), cooked, dry heat for 20g of protein?
With 15.2g of protein per 100g, you'd need roughly 132g of fish, flatfish (flounder and sole species), cooked, dry heat to reach 20g of protein
Foods with a similar calorie count
Other meat & fish closest to fish, flatfish (flounder and sole species), cooked, dry heat by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Fish, Flatfish (flounder and Sole Species), Cooked, Dry Heat (this page) | 86 kcal | 15.2g | 0.0g | 2.4g |
| Tinned Tuna | 86 kcal | 19.4g | 0.0g | 1.0g |
| Crustaceans, Crab, Dungeness, Raw | 86 kcal | 17.4g | 0.7g | 1.0g |
| Mollusks, Clam, Mixed Species, Raw | 86 kcal | 14.7g | 3.6g | 1.0g |
| Mollusks, Mussel, Blue, Raw | 86 kcal | 11.9g | 3.7g | 2.2g |
| Pork, Fresh, Variety Meats and By-products, Lungs, Raw | 85 kcal | 14.1g | 0.0g | 2.7g |
| Beef, Variety Meats and By-products, Tripe, Raw | 85 kcal | 12.1g | 0.0g | 3.7g |
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.