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How Many Calories in Fish, Flatfish (flounder and Sole Species), Raw?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 20 kcal | 3.5g |
| 100g | 70 kcal | 12.4g |
A fish, flatfish (flounder and sole species), raw contains 70 calories per 100g. A typical 1 oz, boneless (28g) provides about 20 calories. Fish, Flatfish (flounder and Sole Species), Raw is low in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Fish, Flatfish (flounder and Sole Species), Raw Nutrition Facts
| Nutrient | Per 100g | Per serving (28g) |
|---|---|---|
| Calories | 70 kcal | 20 kcal |
| Protein | 12.4g | 3.5g |
| Carbohydrates | 0.0g | 0.0g |
| of which Sugars | 0.0g | 0.0g |
| Fat | 1.9g | 0.5g |
| of which Saturates | 0.4g | 0.1g |
| Fibre | 0.0g | 0.0g |
| Sodium | 296.0mg | 83mg |
| Potassium | 160.0mg | 45mg |
| Calcium | 21.0mg | 6mg |
| Iron | 0.2mg | 0.1mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 10.0µg | 3µg |
| Selenium | 26.6µg | 7µg |
| 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 (25% DV) — an excellent source
- Low in saturated fat (2% DV)
- High in selenium (48% DV) — an excellent source
- Calories: 4% DV
- Protein: 25% DV
- Carbohydrates: 0% DV
- Fibre: 0% DV
- Fat: 2% DV
- Saturated fat: 2% DV
- Sodium: 13% DV
- Potassium: 3% DV
- Calcium: 2% DV
- Iron: 1% DV
- Vitamin C: 0% DV
- Vitamin A: 1% DV
- Selenium: 48% DV
- Riboflavin (B2): 0% DV
Useful for tracking fish, flatfish (flounder and sole species), raw
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Shop MORiSH →Have a cat or dog? Check whether fish, flatfish (flounder and sole species), raw is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out fish, flatfish (flounder and sole species), raw for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
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), raw fit your diet?
Low-carb / keto
Fish, Flatfish (flounder and Sole Species), Raw 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), raw per 100g?
Fish, Flatfish (flounder and Sole Species), Raw contains 70 calories per 100g, based on USDA reference data.
Is fish, flatfish (flounder and sole species), raw high in calories?
A 1 oz, boneless of fish, flatfish (flounder and sole species), raw (28g) has around 20 calories — roughly 1% of a 2,000-calorie daily intake.
Is fish, flatfish (flounder and sole species), raw good for weight loss?
At 70 calories per 100g, fish, flatfish (flounder and sole species), raw is relatively low in calories and can fit well into a weight-loss diet. A 1 oz, boneless provides about 20 calories.
How much protein is in fish, flatfish (flounder and sole species), raw?
Fish, Flatfish (flounder and Sole Species), Raw contains 12.4g of protein per 100g.
Is fish, flatfish (flounder and sole species), raw a good source of fibre?
Fish, Flatfish (flounder and Sole Species), Raw 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), raw compare to fish, pollock, alaska, raw (not previously frozen)?
Fish, Flatfish (flounder and Sole Species), Raw has 70 calories per 100g, close to fish, pollock, alaska, raw (not previously frozen) at 70 — 0 calories fewer per 100g. See the full macro breakdown above.
Is fish, flatfish (flounder and sole species), raw keto-friendly?
Fish, Flatfish (flounder and Sole Species), Raw 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), raw for 20g of protein?
With 12.4g of protein per 100g, you'd need roughly 161g of fish, flatfish (flounder and sole species), raw to reach 20g of protein
Foods with a similar calorie count
Other meat & fish closest to fish, flatfish (flounder and sole species), raw by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Fish, Flatfish (flounder and Sole Species), Raw (this page) | 70 kcal | 12.4g | 0.0g | 1.9g |
| Fish, Pollock, Alaska, Raw (not Previously Frozen) | 70 kcal | 17.2g | 0.0g | 0.2g |
| Fish, Cod, Pacific, Raw (may Have Been Previously Frozen) | 69 kcal | 15.3g | 0.0g | 0.4g |
| Prawns | 71 kcal | 13.6g | 0.9g | 1.0g |
| Mollusks, Scallop, Mixed Species, Raw | 69 kcal | 12.1g | 3.2g | 0.5g |
| Mollusks, Oyster, Eastern, Canned | 68 kcal | 7.1g | 3.9g | 2.5g |
| Crustaceans, Crayfish, Mixed Species, Farmed, Raw | 72 kcal | 14.8g | 0.0g | 1.0g |
More kit for fish, flatfish (flounder and sole species), raw tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.