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Flounder, cooked
12.4 g protein per 100 g, 17.4 g per 5 oz fillet.
Updated 2026-10-23 - data v2026-10-23.1
USDA FoodData Central nutrition for Flounder, cooked, per 100 g and per 5 oz fillet (140 g).
Nutrition
| kcal | P | C | F | |
|---|---|---|---|---|
| Per 100 g | 67 | 12.4 | 0 | 1.9 |
| Per serving (5 oz fillet, 140 g) | 94 | 17.4 | 0 | 2.7 |
Protein per 100 kcal: 18.5 g
Cost
Cost per serving $2.00–$6.00
Cost midpoint $4.00
Cost per 10 g protein: $2.30
Diet and scores
Keto, Low-carb, Carnivore, Paleo, Mediterranean, Pescatarian, Gluten-Free, Dairy-Free, Real Food (based on the 2025–2030 Dietary Guidelines)
Longevity: none noted.
Recipes using this food
None yet.
Nutrition values match USDA FoodData Central (estimate). Not medical advice.
USDA FDC ID: not yet linked.
Cite as: Macro Friendly Meals, "Flounder, cooked nutrition", https://macrofriendlymeals.com/foods/flounder-cooked, data v2026-10-23.1.