Flounder with crab stuffing: Nutrition Facts
Generic food Meals and Dishes
Flounder with crab stuffing contains 136 kcal per 100 g. A typical serving of 1 piece (210 g) provides about 286 kcal.
Roughly 45% of its calories come from protein, with 37% from fat and 17% from carbohydrates (estimated with general energy factors).
That is close to the median for seafood mixed dishes on FoodFactly (135 kcal per 100 g).
100 g provides 63% of the Daily Value for Vitamin B12, 61% of the Daily Value for selenium and 22% of the Daily Value for phosphorus.
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 | 136 kcal | |
| Total fat C | 5.5 g | 7% |
| Saturated fat C | 1.2 g | 6% |
| Cholesterol C | 73 mg | 24% |
| Sodium C | 427 mg | 19% |
| Total carbohydrates C | 5.7 g | 2% |
| Dietary fiber C | 0.3 g | 1% |
| Total sugars C | 0.85 g | |
| Protein C | 15.1 g | 30% |
| Vitamin A C | 50 µg | 6% |
| Vitamin C C | 1.8 mg | 2% |
| Vitamin D C | 2.5 µg | 13% |
| Vitamin E C | 1.3 mg | 8% |
| Vitamin K C | 14.5 µg | 12% |
| Thiamin (B1) C | 0.069 mg | 6% |
| Riboflavin (B2) C | 0.08 mg | 6% |
| Niacin (B3) C | 1.8 mg | 11% |
| Vitamin B6 C | 0.12 mg | 7% |
| Folate (B9) C | 30 µg | 8% |
| Vitamin B12 C | 1.5 µg | 63% |
| Choline C | 81.9 mg | 15% |
| Calcium C | 64 mg | 5% |
| Iron C | 0.72 mg | 4% |
| Magnesium C | 26 mg | 6% |
| Phosphorus C | 270 mg | 22% |
| Potassium C | 210 mg | 4% |
| Zinc C | 1.2 mg | 11% |
| Copper C | 0.19 mg | 21% |
| Selenium C | 33.5 µg | 61% |
% 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 45%
- Carbohydrates 17%
- Fat 37%
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
- Protein15.1 gin the top quarter of seafood mixed dishes (median 9.4 g)
- Fiber0.3 gin the lowest quarter of seafood mixed dishes (median 0.7 g)
- Sugars0.85 gbelow the median for seafood mixed dishes (median 1.4 g)
- Fat5.5 gabove the median for seafood mixed dishes (median 5.4 g)
- Saturated fat1.2 gbelow the median for seafood mixed dishes (median 1.3 g)
- Sodium427 mgabove the median for seafood mixed dishes (median 336 mg)
- Protein per 100 kcal11.1 gprotein density, useful for comparing foods with different calorie levels
- Water71.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 2.1 g |
|---|---|
| Polyunsaturated fat C | 1.5 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.13 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.099 g |
| Linoleic acid (omega-6, 18:2) C | 1.1 g |
| SFA 4:0 C | 0.002 g |
| SFA 6:0 C | 0.001 g |
| SFA 8:0 C | 0.001 g |
| SFA 10:0 C | 0.004 g |
| SFA 12:0 C | 0.008 g |
| SFA 14:0 C | 0.081 g |
| SFA 16:0 C | 0.72 g |
| SFA 18:0 C | 0.35 g |
| MUFA 18:1 C | 2 g |
| PUFA 18:3 C | 0.11 g |
| PUFA 20:4 C | 0.02 g |
| MUFA 16:1 C | 0.092 g |
| PUFA 18:4 C | 0.01 g |
| MUFA 20:1 C | 0.055 g |
| MUFA 22:1 C | 0.001 g |
| PUFA 22:5 n-3 (DPA) C | 0.024 g |
Carotenoids (6)
| Beta-carotene C | 56 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 63 µg |
| Retinol C | 45 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 1 µg |
Other components (8)
| Water C | 71.6 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 6 µg |
| Folate, food C | 19 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chicken or turkey with dumplings | 144 | 15.7 g | 8 g | 5.6 g |
| Shrimp creole, no rice | 124 | 14.3 g | 4.5 g | 5.2 g |
| Beef shish kabob with vegetables, excluding potatoes | 122 | 14.8 g | 5.1 g | 4.9 g |
| Meat loaf made with chicken or turkey, with tomato-based sauce | 145 | 15.5 g | 7.3 g | 6.2 g |
| Swiss steak | 115 | 15.5 g | 3.7 g | 4.4 g |
| Pork shish kabob with vegetables, excluding potatoes | 124 | 13.9 g | 5.1 g | 5.2 g |
| Chicken or turkey divan | 140 | 15.5 g | 4 g | 7.3 g |
| Liver, beef or calves, and onions | 129 | 16.7 g | 7 g | 3.6 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in flounder with crab stuffing?
100 g of flounder with crab stuffing has 136 kcal. 1 piece (210 g): about 286 kcal.
Is flounder with crab stuffing high in protein?
Flounder with crab stuffing contains 15.1 g of protein per 100 g (30% of the 50 g Daily Value), or 31.7 g in 1 piece (210 g). About 45% of its calories come from protein. Compared with other seafood mixed dishes, that is among the highest quarter (median 9.4 g).
How many carbs are in flounder with crab stuffing?
Flounder with crab stuffing has 5.7 g of total carbohydrates per 100 g, including 0.3 g of fiber and 0.85 g of sugars.
How much fat is in flounder with crab stuffing?
Flounder with crab stuffing contains 5.5 g of fat per 100 g, of which 1.2 g is saturated (6% of the Daily Value).
What vitamins and minerals does flounder with crab stuffing contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (63% DV), selenium (61% DV), phosphorus (22% DV), copper (21% DV) and choline (15% DV). The full list is in the vitamins and minerals table above.
How much sodium is in flounder with crab stuffing?
100 g contains 427 mg of sodium, 19% of the 2,300 mg Daily Value.
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 2706562. 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.