Fish, flounder, baked or broiled: Nutrition Facts
Generic food Cooked Fish and Seafood
Fish, flounder, baked or broiled contains 128 kcal per 100 g. A typical serving of 1 oz yields (20 g) provides about 26 kcal.
Roughly 50% of its calories come from fat, with 50% from protein and 0% from carbohydrates (estimated with general energy factors).
That is less energy than the typical item in fish on FoodFactly, where the median is 188 kcal per 100 g across 109 foods.
100 g provides 60% of the Daily Value for selenium, 53% of the Daily Value for Vitamin B12 and 25% of the Daily Value for phosphorus.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 128 kcal | |
| Total fat C | 6.9 g | 9% |
| Saturated fat C | 1.7 g | 9% |
| Cholesterol C | 60 mg | 20% |
| Sodium C | 316 mg | 14% |
| Total carbohydrates C | 0.01 g | 0% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 0.01 g | |
| Protein C | 15.4 g | 31% |
| Vitamin A C | 31 µg | 3% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 3.5 µg | 18% |
| Vitamin E C | 1.5 mg | 10% |
| Vitamin K C | 3.9 µg | 3% |
| Thiamin (B1) C | 0.023 mg | 2% |
| Riboflavin (B2) C | 0.024 mg | 2% |
| Niacin (B3) C | 1.3 mg | 8% |
| Vitamin B6 C | 0.14 mg | 8% |
| Folate (B9) C | 6 µg | 2% |
| Vitamin B12 C | 1.3 µg | 53% |
| Choline C | 81.1 mg | 15% |
| Calcium C | 27 mg | 2% |
| Iron C | 0.23 mg | 1% |
| Magnesium C | 22 mg | 5% |
| Phosphorus C | 313 mg | 25% |
| Potassium C | 199 mg | 4% |
| Zinc C | 0.4 mg | 4% |
| Copper C | 0.024 mg | 3% |
| Selenium C | 33 µg | 60% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 50%
- Fat 50%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein15.4 gin the lowest quarter of fish (median 20.6 g)
- Fat6.9 gbelow the median for fish (median 8.8 g)
- Saturated fat1.7 gbelow the median for fish (median 1.9 g)
- Sodium316 mgbelow the median for fish (median 322 mg)
- Protein per 100 kcal12 gprotein density, useful for comparing foods with different calorie levels
- Water75.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 2.3 g |
|---|---|
| Polyunsaturated fat C | 1.8 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.17 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.13 g |
| Linoleic acid (omega-6, 18:2) C | 1.2 g |
| SFA 4:0 C | 0.032 g |
| SFA 6:0 C | 0.022 g |
| SFA 8:0 C | 0.013 g |
| SFA 10:0 C | 0.034 g |
| SFA 12:0 C | 0.043 g |
| SFA 14:0 C | 0.22 g |
| SFA 16:0 C | 1 g |
| SFA 18:0 C | 0.31 g |
| MUFA 18:1 C | 2 g |
| PUFA 18:3 C | 0.17 g |
| PUFA 20:4 C | 0.02 g |
| MUFA 16:1 C | 0.14 g |
| PUFA 18:4 C | 0.015 g |
| MUFA 20:1 C | 0.096 g |
| MUFA 22:1 C | 0.001 g |
| PUFA 22:5 n-3 (DPA) C | 0.035 g |
Carotenoids (6)
| Beta-carotene C | 9 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 30 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 75.8 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 6 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Fish
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Fish, salmon, king, chinook, smoked and canned (Alaska Native) Cooked | 150 | 23.2 g | 0 g | 5.9 g |
| Fish, salmon, king, chinook, smoked, brined (Alaska Native) Cooked | 430 | 39.9 g | 0 g | 30 g |
| Fish, salmon, king, chinook, liver (Alaska Native) | 156 | 16.6 g | 4.3 g | 8 g |
| Fish, whitefish, broad, liver (Alaska Native) | 104 | 11 g | 5.1 g | 4.4 g |
| Fish, halibut, raw, with skin (Alaska Native) Raw | 116 | 20.5 g | 1.8 g | 2.9 g |
| Fish, salmon, coho (silver), raw (Alaska Native) Raw | 140 | 22.6 g | 0 g | 5.6 g |
| Fish, salmon, red, canned, bones removed (Alaska Native) Canned | 161 | 27.3 g | 0 g | 5.8 g |
| Fish, whitefish, eggs (Alaska Native) | 104 | 14.7 g | 4.9 g | 2.9 g |
| Fish, salmon, red, (sockeye), canned, smoked (Alaska Native) Cooked | 206 | 35.2 g | 0 g | 7.3 g |
| Fish, salmon, red, (sockeye), kippered (Alaska Native) | 141 | 24.5 g | 0 g | 4.8 g |
| Fish, salmon, king, with skin, kippered, (Alaska Native) | 209 | 23.2 g | 0 g | 13 g |
| Fish, sheefish, raw (Alaska Native) Raw | 115 | 22.3 g | 0 g | 2.8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Shrimp, baked or broiled Cooked | 129 | 16.9 g | 1.1 g | 5.8 g |
| Scallops, baked or broiled Cooked | 126 | 15 g | 4 g | 5.1 g |
| Clams, baked or broiled Cooked | 148 | 18.2 g | 4.4 g | 5.7 g |
| Shrimp, grilled Cooked | 110 | 17.3 g | 1.2 g | 3.6 g |
| Scallops, grilled Cooked | 108 | 15.3 g | 4 g | 2.9 g |
| Calamari, cooked Cooked | 155 | 19.4 g | 3.8 g | 6.3 g |
| Shrimp, baked or broiled, coated Cooked | 154 | 15.6 g | 8.7 g | 5.9 g |
| Mollusks, squid, mixed species, cooked, fried Cooked | 175 | 17.9 g | 7.8 g | 7.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked fish?
100 g of cooked fish has 128 kcal. 1 oz yields (20 g): about 26 kcal. 1 cubic inch (17 g): about 22 kcal. 1 small/regular fillet (90 g): about 115 kcal.
Is cooked fish high in protein?
Cooked fish contains 15.4 g of protein per 100 g (31% of the 50 g Daily Value), or 3.1 g in 1 oz yields (20 g). About 50% of its calories come from protein. Compared with other fish, that is in the lowest quarter (median 20.6 g).
How many carbs are in cooked fish?
Cooked fish has 0.01 g of total carbohydrates per 100 g, including 0 g of fiber and 0.01 g of sugars.
How much fat is in cooked fish?
Cooked fish contains 6.9 g of fat per 100 g, of which 1.7 g is saturated (9% of the Daily Value).
What vitamins and minerals does cooked fish contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (60% DV), Vitamin B12 (53% DV), phosphorus (25% DV), Vitamin D (18% DV) and choline (15% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked fish?
100 g contains 316 mg of sodium, 14% of the 2,300 mg Daily Value.
Does fish have the same nutrition cooked and raw?
No. Per 100 g, fish, flounder, baked or broiled has 128 kcal, while fish, halibut, raw, with skin (Alaska Native) has 116 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2706249. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.