How Many Calories Are in 4 oz of Flounder Fillet?
The exact number of calories in a 4 oz serving of flounder fillet is not a single, fixed figure. It depends heavily on how the fish is prepared. A raw fillet offers a different nutritional profile than one that has been baked, broiled, or fried. Because flounder is a naturally lean fish, most of the added calories come from oils, breading, and other ingredients used during the cooking process.
Raw vs. Cooked Flounder: A Calorie Breakdown
The base calorie count for raw flounder is quite low. Per 4 oz, a raw fillet contains roughly 100 calories. This makes it an excellent choice for a low-calorie, high-protein meal. When you cook the fish, however, the calorie count can increase. This is because cooking causes the fish to lose some of its water content, concentrating the nutrients and calories per ounce, and because ingredients are added.
- Raw Flounder: A 4 oz raw fillet has approximately 100 calories and is virtually fat-free. It is a powerhouse of lean protein.
- Baked or Broiled Flounder: When cooked without excessive added fats, such as baking with a small amount of olive oil and seasonings, the calorie count remains relatively low. Estimates for baked or broiled flounder can be around 120-130 calories for a 4 oz serving, depending on what is added. The slight increase comes from the loss of moisture during cooking and any oils or butter used.
- Fried Flounder: This is where the calorie count rises dramatically. The process of deep-frying involves absorbing a significant amount of oil. A 4 oz serving of fried flounder can contain anywhere from 160 to over 240 calories, varying with the amount of batter and type of oil used.
Comparison of Flounder and Other Fish
For those monitoring their calorie intake, it is useful to compare flounder to other popular types of fish. Flounder is known for being a very lean, white fish.
| Fish Type (4 oz serving) | Estimated Calories (Raw/Lean Cooked) | Protein (g) | Total Fat (g) | Notes |
|---|---|---|---|---|
| Flounder | ~100 kcal | ~21 g | ~2 g | Very lean, high protein. |
| Atlantic Cod | ~109 kcal | ~20 g | ~0.8 g | Very similar to flounder in nutritional profile. |
| Atlantic Salmon | ~173 kcal | ~22 g | ~9 g | Higher in fat and calories, rich in Omega-3s. |
| Tuna (Yellowfin) | ~109 kcal | ~24 g | <1 g | Very lean, similar calorie count to flounder. |
As the table shows, flounder is one of the leanest fish options available, comparable to cod and tuna. It offers a high protein content for a relatively low number of calories, making it a staple for those seeking a healthy protein source.
Factors Affecting Flounder Fillet Calories
Beyond the cooking method, several other factors can influence the final calorie count of a flounder dish. Understanding these can help you better control your meal's overall nutritional value.
- Additives and Sauces: The use of butter, oils, or creamy sauces is the most significant factor. A single tablespoon of olive oil adds around 120 calories, and a rich sauce can add even more.
- Bread Crumbs and Batter: For fried preparations, the type and amount of breading can drastically change the calories. Bread crumbs, flour, and the fat they absorb contribute to a higher total.
- Fillet Size and Weight: While a 4 oz serving is a standard reference, the actual size of a fillet can vary. Weighing your portion is the most accurate way to track calorie intake.
- Fish Species: While all flatfish are generally lean, minor variations exist. For example, specific species of flounder or sole might have slightly different micronutrient profiles.
Nutritional Benefits of Eating Flounder
Flounder is not just a low-calorie protein source; it also offers several health benefits.
- High-Quality Protein: Essential for building and repairing tissues, flounder is an excellent source of complete protein.
- Lean Protein: Its low fat content helps support weight management and cardiovascular health.
- Rich in Selenium: An important mineral for immune function and thyroid health.
- B Vitamins: Flounder contains B vitamins like B12, which are crucial for nerve function and energy production.
- Omega-3 Fatty Acids: Though a lean fish, flounder still provides beneficial Omega-3 fatty acids, which contribute to brain and heart health.
- Low in Mercury: Flounder is one of the seafood options that are typically low in mercury, making it a safe choice for regular consumption.
Conclusion
To answer the question, how many calories are in 4 oz of flounder fillet? depends entirely on the preparation. A plain, raw fillet contains about 100 calories, a simple baked fillet around 120-130, and a fried fillet can be much higher. For a healthy, low-calorie meal, opt for baking, broiling, or steaming your flounder, and use minimal added fats. This allows you to reap the benefits of its high protein and rich nutrient content without significantly increasing your calorie intake. For precise nutritional information, a helpful resource for looking up raw vs. cooked values is the USDA Food Database.
