Fish, flatfish (flounder and sole species), raw
FDC 174196oz, boneless (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 64 · -11 vs Fish & seafood medianFlatfish such as flounder and sole come in at 64 of 100, a Good band, placing 45th of 60 in the Fish & seafood category. Calories are low at just 70 per 100 grams, and protein is the clear macro leader, reaching 25% DV, a solid mark for such a delicate, mild-tasting fillet.
These thin fillets cook in minutes, whether dredged and pan-fried or rolled around a filling and baked, and a 1 ounce boneless portion works well layered into a lighter main. One honest note: natural sodium runs higher than many whitefish at 296 milligrams per 100 grams, so it is not the pick for a strict low-sodium day. Since flatfish sits below the category's 75 point median, farmed Atlantic salmon is a higher-scoring swap in the same case.
See how this score is calculated, build a plate around fish, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 70 kcal | 4% |
| Total fat | 1.9 g | 2% |
| Saturated fat | 0.44 g | 2% |
| Cholesterol | 45 mg | 15% |
| Sodium | 296 mg | 13% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 12 g | 25% |
| Potassium | 160 mg | 3% |
| Calcium | 21 mg | 2% |
| Iron | 0.18 mg | 1% |
| Magnesium | 18 mg | 4% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 10 µg | 1% |
| Vitamin E | 0.63 mg | 4% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 20 kcal | 1% |
| Total fat | 0.54 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Cholesterol | 13 mg | 4% |
| Sodium | 83 mg | 4% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 3.5 g | 7% |
| Potassium | 45 mg | 1% |
| Calcium | 5.9 mg | 0% |
| Iron | 0.05 mg | 0% |
| Magnesium | 5 mg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 2.8 µg | 0% |
| Vitamin E | 0.18 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 174196Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fish & seafood median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Fish, salmon, Atlantic, farmed, rawDensity 64 vs 64Fish, salmon, Atlantic, wild, rawDensity 66 vs 64Crustaceans, shrimp, mixed species, raw (may contain additives to retain moisture)Density 67 vs 64Original analysis by NutriVerdict
In the kitchen and how to use it
Flatfish like flounder and sole are prized for their delicate, mild white flesh and thin fillets that cook in minutes. Classic preparations include a light flour dredge and quick pan-fry in butter, known as sole meuniere, rolling thin fillets around a stuffing before baking, or simply broiling with lemon and parsley. Because the fillets are thin, they also steam or poach well in a court bouillon, and they take nicely to a breadcrumb coating for a light fry. The subtle flavor pairs with brown butter, capers, white wine sauces, or just a squeeze of lemon, and it rarely needs bold seasoning to taste good.
Look for fillets that are translucent and moist with no strong odor, and use them within a day of purchase or keep them well-wrapped and frozen. A typical boneless serving is about 1 ounce (28 g). Per 100 g, flatfish have just 70 calories and 12.4 g of protein, supplying 25% of the Daily Value for protein while staying low in fat at 1.93 g per 100 g, which makes it a light main course when a heavier fish would feel like too much. Their sodium content, at 296 mg per 100 g, is higher than many other whitefish, worth factoring in if a recipe also calls for a salty sauce or a cured side.
Frequently asked questions about fish
How many calories are in flounder or sole?
Raw flatfish has about 70 calories per 100 g, with 12.4 g of protein and under 2 g of fat.
Is flounder a good source of protein?
Yes, it supplies 25% of the Daily Value for protein per 100 g while staying low in fat.
How do you cook sole or flounder?
The thin, delicate fillets are typically pan-fried in butter, broiled with lemon, or lightly breaded and fried, since they cook through in just a few minutes.