# Flounder, cooked nutrition: 12.4 g protein per 100 g | Macro Friendly Meals

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.

## Real food (2025–2030 Dietary Guidelines)

Classification: pass (WHOLE_FOOD). Cite: DGA p2-4.

Added sugar per serving: 0 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)

Scores are not on the finder list for this food.

Longevity: none noted.

## Recipes using this food

None yet.

## Related

- [Bison, cooked (sirloin)](https://macrofriendlymeals.com/foods/bison-cooked-sirloin) (17.4 g protein / 100 kcal)
- [Chicken breast, cooked](https://macrofriendlymeals.com/foods/chicken-breast-cooked) (18.8 g protein / 100 kcal)
- [Pork tenderloin, cooked](https://macrofriendlymeals.com/foods/pork-tenderloin-cooked) (18.3 g protein / 100 kcal)
- [Scallops, steamed](https://macrofriendlymeals.com/foods/scallops-steamed) (18.5 g protein / 100 kcal)
- [Venison, cooked](https://macrofriendlymeals.com/foods/venison-cooked) (19.1 g protein / 100 kcal)
- [Protein shake (ready-to-drink)](https://macrofriendlymeals.com/foods/protein-shake-ready-to-drink) (18.7 g protein / 100 kcal)

Nutrition values match USDA FoodData Central (estimate). Not medical advice.

USDA FDC ID: not yet linked.

Canonical: https://macrofriendlymeals.com/foods/flounder-cooked

Cite as: Macro Friendly Meals, "Flounder, cooked nutrition", https://macrofriendlymeals.com/foods/flounder-cooked, data v2026-10-23.1.