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Skin-On Flounder Fillet

Skin-On Flounder Fillet

EverydayRaw

Skin-on flounder fillet is a lean saltwater flatfish cut prized for its delicate texture and mild, slightly sweet flavor. The intact skin provides a concentrated source of omega-3 fatty acids and forms a protective layer during cooking, helping retain moisture while developing a crisp exterior when pan-seared or grilled. This low-calorie, high-protein white fish contains minimal saturated fat and is naturally gluten-free, making it suitable for heart-healthy and weight management diets.

Macro Impact

A 3 oz serving contains 77 calories, 16g protein, 0g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 77 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)
6 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories77
% Daily Value*
Total Fat1g
2%
Saturated Fat0.4g
2%
Trans Fat0g
Polyunsaturated Fat0.5g
Monounsaturated Fat0.4g
Cholesterol41mg
14%
Sodium69mg
3%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein16g
Vitamin D2mcg
12%
Calcium17mg
1%
Iron0.3mg
1%
Potassium255mg
5%

* 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
1 / 78 g
2%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
0 / 23 g
2%
Saturated
0 / 23 g
2%
Trans
0 g
Cholesterol
41 / 300 g
14%
Omega 3
0 / 5 g
5%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
16 / 80 g
20%
Amino Acids
Histidine
0 / 3 g
16%
Isoleucine
1 / 2 g
43%
Leucine
1 / 3 g
38%
Lysine
1 / 2 g
52%
Methionine
0 / 1 g
29%
Phenylalanine
1 / 2 g
31%
Threonine
1 / 1 g
52%
Tryptophan
0 / 0 g
48%
Valine
1 / 2 g
33%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
3 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
7%
Riboflavin, B2
0 / 1 mg
7%
Niacin, B3
2 / 15 mg
11%
Pantothenic Acid, B5
0 / 5 mg
7%
Pyridoxine, B6
0 / 1 mg
20%
Biotin, B7
2 / 30 mcg
6%
Cobalamin, B12
1 / 2 mcg
39%
Folate
3 / 400 mcg
1%
Vitamin A
6 / 800 mcg
1%
Vitamin C
0 / 83 mg
0%
Vitamin D
2 / 15 mcg
16%
Vitamin E
0 / 15 mg
3%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
17 / 1k mg
2%
Copper
0 / 1 mg
9%
Iron
0 / 13 mg
2%
Magnesium
26 / 370 mg
7%
Manganese
0 / 2 mg
0%
Phosphorous
170 / 700 mg
24%
Potassium
255 / 3k mg
9%
Selenium
26 / 55 mcg
46%
Sodium
69 / 2.3k mg
3%
Zinc
0 / 10 mg
4%
Chromium
1 / 30 mcg
3%
Molybdenum
1 / 45 mcg
2%
Iodine
43 / 150 mcg
28%
Chlorine
13 / 2.3k mg
1%
Other
Ethyl Alcohol
0 g
Water
64 g
Caffeine
0 mg
Choline
38 mg
Taurine
34 mg

References

Data on this page was sourced from a publicly available first-party datasource.

  1. 1.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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