Protein content
A 3 oz cooked serving of flounder contains 12.9 g of protein - a good source of protein, about 26% of the 50 g Daily Value.
Share of this food's calories that come from protein - it is extremely protein-dense.
| Serving | 3 oz cooked (85 g) |
|---|---|
| Protein per serving | 12.9 g |
| Protein per 100 g | 15.2 g |
| Calories per serving | 73 kcal |
| Protein density | 71% of calories |
| Share of 50 g Daily Value | 26% |
| Protein quality | Complete protein |
| Category | Seafood |
| Food type | Whole food |
| USDA record | FoodData Central #174197 |
A typical 3 oz cooked serving of flounder contains 12.9 grams of protein (15.2 g per 100 g), which makes it a good source of protein. That covers roughly 26% of the 50 g reference Daily Value, so it adds toward your protein total for the day.
About 71% of the calories in flounder come from protein, which makes it extremely protein-dense - close to the practical ceiling for a whole food. Foods in this band are the ones that let you raise your protein intake without raising your calorie intake much at all.
Among the 121 seafood in the database, flounder ranks 108th by protein per serving, and 278th out of all 796 foods on the site. Set against fish sticks, another seafood entry in the database, a serving carries about 0.6 g more protein (fish sticks has 12.3 g per 4 sticks).
It is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own. The serving above is measured by weight at 85 g. The per-100 g figure lets you compare it directly against any other food here, whatever its serving.
USDA reports flounder and sole together as flatfish.
Source: USDA FoodData Central #174197 - "Fish, flatfish (flounder and sole species), cooked, dry heat" (SR Legacy, published 4/1/2019). Values are the published reference figures for that record, not lab measurements for a specific brand or batch.
Quick answers
Flounder has 15.2 g of protein per 100 g. A typical 3 oz cooked serving (85 g) provides 12.9 g.
Yes. Flounder is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own.
A 3 oz cooked serving of flounder contains 12.9 g of protein, about 26% of the 50 g reference Daily Value.
Flounder is a good source of protein, and about 71% of its calories come from protein, which makes it extremely protein-dense. Set against fish sticks, another seafood entry in the database, a serving carries about 0.6 g more protein (fish sticks has 12.3 g per 4 sticks).
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