Tag: Cooked flounder

According to USDA data, a pound of raw flatfish, including flounder, contains approximately 413 calories. The exact number of calories in one pound of flounder varies based on the cooking method and preparation, with dry-heat cooking typically increasing the calorie count.

A 4-ounce serving of raw flounder contains approximately 100-103 calories, making it a remarkably lean and low-calorie protein source with minimal fat. The final calorie count depends heavily on the preparation method, as additions like oil or breading can significantly increase the total.

According to USDA nutritional data, a 6-ounce serving of raw flounder provides approximately 20 grams of high-quality protein. This makes it an excellent source of lean protein for building muscle and supporting a healthy diet, with cooking methods slightly impacting the final nutritional value.