How Many Calories Are In Flounder Per Ounce?

December 14, 2025 •

4 min read

Depending on the cooking method, one ounce of flounder can contain anywhere from 20 to 60 calories, with raw fillet being the lowest at approximately 20-26 calories per ounce. This article provides a comprehensive breakdown of how many calories are in flounder per ounce, detailing the impact of different preparation techniques on its nutritional value.

Quick Summary

The calorie count for flounder varies significantly with cooking method. Raw flounder has fewer calories, while baking, steaming, or frying adds more. The preparation technique greatly influences the final caloric and nutritional content.

Key Points

Raw Calories: One ounce of raw, boneless flounder contains approximately 20 to 26 calories, representing its leanest form.
Cooking Method Impact: The calorie count significantly increases with different cooking methods; frying adds the most calories from oil and breading.
Healthy Cooked Calories: Steamed or baked flounder remains low in calories, with figures ranging from 26 to 38 calories per ounce depending on preparation.
Rich in Nutrients: Flounder is a good source of high-quality protein, B vitamins (especially B12), selenium, and beneficial omega-3 fatty acids.
Low Mercury Content: As a low-mercury fish, flounder is considered a safe and healthy seafood choice for most people, including pregnant women.
Versatile for Healthier Recipes: Simple cooking methods like baking, steaming, or broiling with minimal oil or fat are ideal for keeping flounder meals healthy and low-calorie.

Calorie Breakdown: How Cooking Affects Flounder's Calories

The number of calories in flounder per ounce is highly dependent on how it is prepared. While the fish itself is naturally lean and low in calories, adding oils, butter, or breading can significantly increase the final calorie count. Understanding these differences allows for more precise dietary tracking.

Raw Flounder Calories

An ounce of boneless, raw flounder contains approximately 20 to 26 calories. This makes it an extremely lean source of protein. At this stage, its nutritional profile is primarily composed of protein with very little fat. For those monitoring calorie intake meticulously, this figure represents the lowest possible energy contribution from the fish itself.

Cooked Flounder Calories by Method

Cooking causes the flounder to lose water, which concentrates the nutrients and alters the caloric density. The method used also dictates how many extra calories from fats are absorbed.

Steamed or Poached: This method adds minimal extra calories. An ounce of steamed or poached boneless flounder contains about 26 to 32 calories. The calorie increase is minimal because no extra fat is needed for cooking.
Baked or Broiled: Similar to steaming, baking or broiling without added oil keeps calories low. An ounce of boneless baked or broiled flounder is approximately 31 to 38 calories. However, recipes often include a small amount of oil or butter, so it's important to account for these additions.
Fried (Breaded): Frying is the highest-calorie cooking method. An ounce of breaded and fried flounder can jump to about 59 to 62 calories. The breading and absorption of cooking oil significantly increase the calorie and fat content.

Flounder's Nutritional Profile

Beyond just calories, flounder is a nutrient-dense food. It is packed with essential vitamins and minerals that contribute to overall health. Here is a quick look at some of the key nutrients you can expect:

Protein: Flounder is an excellent source of high-quality protein, crucial for muscle repair and growth.
Vitamin B12: This vitamin is vital for nerve function, red blood cell production, and energy metabolism.
Selenium: A powerful antioxidant that supports thyroid function and protects the body from damage caused by free radicals.
Vitamin D: Important for bone health and immune function.
Omega-3 Fatty Acids: While a lean fish with less omega-3 than salmon, flounder still contains beneficial amounts that support heart and brain health.
Low Mercury: As a bottom-dweller, flounder is a low-mercury fish, making it a safe choice for regular consumption, even for pregnant women.

Comparison: Flounder vs. Other White Fish

To put flounder's calorie count into perspective, here is a comparison with other common lean white fish, based on a standard 3-ounce (cooked) portion:


Fish (3 oz. cooked)	Calories	Total Fat (g)	Protein (g)
Flounder	100	1	20
Cod	90	1	19
Haddock	90	1	20
Orange Roughy	70	1	16
Halibut	120	2	22

This table illustrates that flounder is very similar in caloric and macronutrient content to other popular white fish, reinforcing its status as a healthy, lean protein option.

Health Benefits of Eating Flounder

Incorporating flounder into your diet offers several notable health advantages:

Heart Health: Due to its low fat and low cholesterol content, eating flounder regularly can help reduce the risk of heart disease.
Weight Management: The high protein content promotes a feeling of fullness, which can assist with weight control.
Brain Function: The presence of omega-3 fatty acids supports cognitive health and may lower the risk of developing neurodegenerative illnesses.
Bone Health: Flounder provides calcium and vitamin D, both essential for maintaining strong, healthy bones.

Tips for Low-Calorie Flounder Preparation

To maximize the health benefits and keep your flounder meal low in calories, consider these simple cooking techniques:

Season with Herbs and Spices: Use fresh herbs like dill, parsley, or thyme, along with lemon juice, garlic, and black pepper, to add flavor without extra calories.
Use Healthy Fats Sparingly: If baking or sautéing, use a minimal amount of a heart-healthy oil like olive oil.
Wrap and Steam: Wrapping flounder fillets in parchment paper or foil with vegetables and a splash of lemon juice is a great way to steam them in the oven without adding any fat. Recipes for this method can be found from sources like Timoti's Seafood Shak on the health benefits of flounder.

Conclusion: A Healthy Addition to Any Diet

Ultimately, the calorie count of flounder per ounce is relatively low, making it an excellent choice for a healthy diet. Raw flounder offers the lowest calorie option, but even cooked versions like baked or steamed remain very low in calories and fat. The key is to be mindful of high-fat cooking methods like frying. Beyond its lean protein, flounder provides a variety of essential nutrients, including vitamin B12, selenium, and beneficial omega-3s, all contributing to a nutritious and well-rounded meal. Its mild flavor and versatility in the kitchen make it an easy and delicious addition to any meal plan focused on health and weight management.

Frequently Asked Questions

Cooked flounder has more calories per ounce than raw flounder because cooking causes the fish to lose water, which concentrates the remaining protein and fat, increasing the caloric density per ounce.

An ounce of boneless baked or broiled flounder contains approximately 31 to 38 calories. The final amount depends on any additional fats like oil or butter used in the cooking process.

Fried flounder has significantly more calories than steamed flounder due to the added breading and oil used for frying. An ounce of fried flounder can have up to 62 calories, whereas steamed flounder is only about 26 to 32 calories per ounce.

Yes, flounder is an excellent source of protein. It's a lean fish that provides a substantial amount of high-quality protein per serving with minimal fat.

Health benefits of eating flounder include support for heart health due to its low fat content, assistance with weight management due to high protein, and providing essential nutrients like vitamin B12, selenium, and vitamin D.

Flounder is considered a low-mercury fish. As a bottom-dweller, it is less exposed to pollutants and is on the list of best seafood choices for pregnant women and children.

To keep flounder low in calories, focus on cooking methods that require little to no added fat, such as steaming, poaching, or baking. Season with herbs, spices, and lemon juice instead of heavy sauces or butter.