Every 100 kcal of flounder brings 17.7 g of protein. On that measure it ranks 52nd of the 121 seafood in this database and 88th of all 796 foods on the site. Measured by weight instead, its 15.2 g per 100 g ranks 110th in its group.
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.
Weight for weight, flounder has 6.4 g of protein for each gram of fat (15.2 g against 2.37 g per 100 g).
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 quoted here is measured by weight at 85 g, and it covers about 26% of the 50 g FDA Daily Value for protein.
USDA reports flounder and sole together as flatfish.
Serving sizes
Protein in common portions of flounder
Protein and calories in Flounder for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
15.2 g
86 kcal
3 oz cooked (serving used here)
85 g
12.9 g
73 kcal
1 fillet
127 g
19.3 g
109 kcal
Portion weights are the household measures listed on the USDA record; protein and calories scale from the per-100 g figures.
Amino acids
Essential amino acids in flounder
The nine essential amino acids in Flounder, per 100 g, per serving and per gram of protein.
Amino acid
Per 100 g
Per serving
mg per g protein
leucine
1.34 g
1.14 g
88
lysine
1.56 g
1.33 g
103
valine
0.8 g
0.68 g
53
isoleucine
0.754 g
0.64 g
50
threonine
0.719 g
0.61 g
47
phenylalanine
0.624 g
0.53 g
41
methionine
0.56 g
0.48 g
37
histidine
0.374 g
0.32 g
25
tryptophan
0.197 g
0.17 g
13
Per-100 g values are the amino acid analysis on the USDA record. The serving and per-gram-of-protein columns are arithmetic on those values; they are not a protein quality score.
SampleWhat goal trends look like after a week
109 g
Average per logged day
4 of 7
Days goal met
71%
Complete-protein share
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sample figures for one made-up week against a 110 g goal, not your data. Red bars met the goal. Your own log fills this in with Premium.
15.2 g. The 3 oz cooked serving used on this page weighs 85 g and so carries 12.9 g.
How much protein do you get per 100 calories of flounder?
17.7 g. That figure divides its 15.2 g of protein per 100 g by its 86 kcal per 100 g, so it does not depend on serving size.
Is the protein in flounder complete?
Yes. The protein in flounder supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own.
What share of the protein Daily Value is one serving of flounder?
About 26%. One 3 oz cooked serving has 12.9 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #174197 (Fish, flatfish (flounder and sole species), cooked, dry heat), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.