How many calories in
flounder?
At 86 calories per 100g, flounder delivers 18g of protein and 1.4g of fat. That puts it in the highest tier of protein-density — 20.9g of protein per 100 calories. A typical 4 oz portion lands around 97 calories.
Common serving sizes.
Calories scale with portion. Here's how a typical flounder serving translates in your tracker:
What 86 calories means.
Protein-dense — 20.9 g of protein per 100 kcal makes flounder an efficient choice for hitting a protein target while managing calories.
Skip the lookup. Snap the plate.
Point your iPhone camera at flounder and Spotwell's AI estimates the portion and macros in a few seconds. Check it, adjust anything that looks off, and log it.
Download on theApp StoreQuick answers.
How many calories in flounder?
Flounder has approximately 86 calories per 100g. A typical serving — 3 oz (85g) — comes in at 73 calories.
How much protein is in flounder?
18g of protein per 100g. That puts flounder at roughly 20.9g of protein per 100 calories — a useful lens when comparing to other protein sources.
How do I log flounder accurately?
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in a few seconds. Adjust the value if it looks off.
Is flounder good for weight loss?
It depends on your overall calorie target. Flounder is naturally low-calorie at 86 kcal per 100g, so it's easy to fit into a deficit.