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Skinless Flounder Fillet

Skinless Flounder Fillet

EverydayRaw

Skinless flounder fillet is a lean, mild-flavored white fish sourced from flatfish species found in coastal waters. Its delicate texture and minimal fat content make it a versatile protein choice for low-calorie diets, while providing notable amounts of selenium and B vitamins. The removal of the skin reduces oil content and allows for quick preparation through baking, pan-searing, or steaming.

Macro Impact

A 4 oz serving contains 79 calories, 14g protein, 0g carbs, and 2g fat.

Calorie Burn

How long would it take to burn off 79 calories?
Walking3.5 mph, moderate pace
18 min
YogaModerate effort, gentle pace
13 min
SwimmingModerate effort, freestyle
10 min
Biking12-14 mph, moderate effort
8 min
StairsStair climbing, moderate pace
9 min
Running5 mph (12 min/mile)
7 min

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories79
% Daily Value*
Total Fat2g
3%
Saturated Fat0.5g
2%
Trans Fat0g
Polyunsaturated Fat0.9g
Monounsaturated Fat0.8g
Cholesterol51mg
17%
Sodium334mg
15%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein14g
Vitamin D3mcg
16%
Calcium24mg
2%
Iron0.2mg
1%
Potassium181mg
4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
2 / 78 g
3%
Monounsaturated
1 / 31 g
3%
Polyunsaturated
1 / 23 g
4%
Saturated
0 / 23 g
2%
Trans
0 g
Cholesterol
51 / 300 g
17%
Omega 3
0 / 5 g
7%
Omega 6
1 / 19 g
3%
Omega 9
1 g
Protein
Protein
14 / 80 g
18%
Amino Acids
Histidine
0 / 3 g
13%
Isoleucine
1 / 2 g
46%
Leucine
1 / 3 g
40%
Lysine
1 / 2 g
57%
Methionine
0 / 1 g
33%
Phenylalanine
1 / 2 g
28%
Threonine
1 / 1 g
47%
Tryptophan
0 / 0 g
53%
Valine
1 / 2 g
38%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
1 g
Proline
0 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
2%
Riboflavin, B2
0 / 1 mg
11%
Niacin, B3
4 / 15 mg
25%
Pantothenic Acid, B5
0 / 5 mg
7%
Pyridoxine, B6
0 / 1 mg
9%
Biotin, B7
2 / 30 mcg
8%
Cobalamin, B12
1 / 2 mcg
52%
Folate
6 / 400 mcg
1%
Vitamin A
6 / 800 mcg
1%
Vitamin C
0 / 83 mg
0%
Vitamin D
3 / 15 mcg
21%
Vitamin E
0 / 15 mg
2%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
24 / 1k mg
2%
Copper
0 / 1 mg
5%
Iron
0 / 13 mg
2%
Magnesium
33 / 370 mg
9%
Manganese
0 / 2 mg
1%
Phosphorous
285 / 700 mg
41%
Potassium
181 / 3k mg
6%
Selenium
30 / 55 mcg
55%
Sodium
335 / 2.3k mg
15%
Zinc
1 / 10 mg
6%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
40 / 150 mcg
26%
Chlorine
79 / 2.3k mg
3%
Other
Ethyl Alcohol
0 g
Water
89 g
Caffeine
0 mg
Choline
79 mg
Taurine
23 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Fish, flatfish (flounder and sole species), raw. USDA Standard Reference, Legacy. Food ID 174196.
  2. 2.Fish, flatfish (flounder or sole or plaice), raw. Canadian Nutrient File. Food ID 3216.
  3. 3.Flounder, raw. Frida. Public Food Key 584.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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