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Wild-Caught Flounder Fillet

Wild-Caught Flounder Fillet

EverydayRaw

Wild-caught flounder fillet is a lean, mild-flavored flatfish sourced from coastal ocean environments rather than aquaculture systems. This white fish provides high-quality protein with minimal saturated fat and contains moderate levels of heart-healthy omega-3 fatty acids, though less than oilier fish like salmon. Its delicate, flaky texture holds up well to quick cooking methods like pan-searing or baking, while its subtle taste adapts readily to herbs and light sauces. As a wild-caught species, it typically has lower mercury levels compared to larger predatory fish.

Macro Impact

A 4 oz serving contains 103 calories, 21g protein, 0g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 103 calories?
Walking3.5 mph, moderate pace
24 min
YogaModerate effort, gentle pace
17 min
SwimmingModerate effort, freestyle
13 min
Biking12-14 mph, moderate effort
11 min
StairsStair climbing, moderate pace
12 min
Running5 mph (12 min/mile)
9 min

Nutrition Facts

Serving size4 oz (113.4 g)
Amount per serving
Calories103
% Daily Value*
Total Fat1g
2%
Saturated Fat0.3g
2%
Trans Fat0g
Polyunsaturated Fat0.6g
Monounsaturated Fat0.5g
Cholesterol54mg
18%
Sodium92mg
4%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein21g
Vitamin D3mcg
17%
Calcium23mg
2%
Iron0.5mg
3%
Potassium340mg
7%

* 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
1 / 23 g
2%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
54 / 300 g
18%
Omega 3
0 / 5 g
7%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
21 / 80 g
27%
Amino Acids
Histidine
1 / 3 g
20%
Isoleucine
1 / 2 g
64%
Leucine
2 / 3 g
53%
Lysine
2 / 2 g
77%
Methionine
1 / 1 g
43%
Phenylalanine
1 / 2 g
41%
Threonine
1 / 1 g
77%
Tryptophan
0 / 0 g
79%
Valine
1 / 2 g
49%
Arginine
2 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
3 g
Glycine
2 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
10%
Riboflavin, B2
0 / 1 mg
9%
Niacin, B3
2 / 15 mg
15%
Pantothenic Acid, B5
0 / 5 mg
5%
Pyridoxine, B6
0 / 1 mg
13%
Biotin, B7
2 / 30 mcg
8%
Cobalamin, B12
2 / 2 mcg
71%
Folate
6 / 400 mcg
1%
Vitamin A
23 / 800 mcg
3%
Vitamin C
0 / 83 mg
0%
Vitamin D
3 / 15 mcg
23%
Vitamin E
1 / 15 mg
8%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
23 / 1k mg
2%
Copper
0 / 1 mg
6%
Iron
1 / 13 mg
3%
Magnesium
34 / 370 mg
9%
Manganese
0 / 2 mg
1%
Phosphorous
227 / 700 mg
32%
Potassium
340 / 3k mg
11%
Selenium
37 / 55 mcg
67%
Sodium
92 / 2.3k mg
4%
Zinc
0 / 10 mg
4%
Chromium
1 / 30 mcg
4%
Molybdenum
2 / 45 mcg
5%
Iodine
28 / 150 mcg
19%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
91 g
Caffeine
0 mg
Choline
79 mg
Taurine
40 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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