Calories in steamed flounder: 101 kcal per 100 g

What’s in a 140 g fillet

More than half of a fillet is water. The rest is 28.4 g protein and 3.1 g fat.

3.1 gFat

28.4 gProtein

107 gWater

1.3 gMinerals and the rest

3.1 gFat
28.4 gProtein
107 gWater
1.3 gMinerals and the rest

Below average for fish and seafood

Flounder is 101 kcal per 100 g. The 170 fish and seafood in this database average 138.

Flounder101

Fish and seafood average138

Low in sugar and salt

Low sugars and low salt by UK labelling rules, per 100 g.

Sugars, per fillet0 g

Salt, per fillet0.42 g

Vitamins and minerals in flounder

Four of the 18 recorded reach the “high in” level. Selenium leads by a long way.

81 %

Selenium

0.0448 mg in a 140 g fillet

79th of 131 fish and seafood

Selenium contributes to the normal function of the immune system, to normal thyroid function and to the maintenance of normal hair and nails.

Niacin (vitamin B3)9.7 mg60 %

Vitamin B120.0014 mg56 %

Phosphorus336 mg48 %

Vitamin B60.43 mg31 %

Iodine0.0434 mg29 %

A source of

Only a trace

Vitamin D
Vitamin C

Show all 18 with amounts

Selenium0.0448 mg, 81 %

Niacin (vitamin B3)9.7 mg, 60 %

Vitamin B120.0014 mg, 56 %

Phosphorus336 mg, 48 %

Vitamin B60.43 mg, 31 %

Iodine0.0434 mg, 29 %

Chloride210 mg, 26 %

Riboflavin (vitamin B2)0.36 mg, 26 %

Potassium448 mg, 22 %

Thiamin (vitamin B1)0.22 mg, 20 %

Folate0.0196 mg, 9.8 %

Magnesium35 mg, 9.3 %

Zinc0.84 mg, 8.4 %

Calcium47.6 mg, 6 %

Copper0.06 mg, 5.6 %

Vitamin E0.63 mg, 5.3 %

Iron0.7 mg, 5 %

Manganese0.07 mg, 3.5 %

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What flounder doesn’t give you. And where to find it.

No recorded vitamin D or vitamin C, and only 3.6 % of the iron reference intake per 100 g.

Vitamin D

Tracein flounder

Find it inBloater, grilled500 % per 100 g

Vitamin C

Tracein flounder

Find it inCherries, West Indian2150 % per 100 g

Iron

3.6%in flounder, per 100 g

Find it inThyme, dried, ground883 % per 100 g

Immufix Daily Immune Support pouch, orange flavour

100 mgVitamin C, 125 %

0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

Or one scoop of Immufix

Every 25 g scoop declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals. Vitamin C, vitamin D and selenium contribute to the normal function of the immune system.

Try it for 30 days See what’s in the scoop

30-day money-back on your first pouch. 75 kcal and 9.9 g of sugars a scoop.

Try your first pouch

30-day money-back guarantee on your first qualifying pouch, less £10 shipping and handling.

Tracked UK delivery

Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.

Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Flounder against other fish and seafood

Flounder comes second for selenium here, just behind salmon (red, canned in brine, drained).

0.037mg

0.032mg

0.03mg

0.028mg

0.027mg

0.021mg

Salmon, red, canned in brine, drained+0.005 mg

Flounder, flesh only, steamedthis page

Prawns, king, purchased cooked−0.002 mg

Cod, salted and smoked, raw−0.004 mg

Red snapper, raw−0.005 mg

Haddock, in batter, fried in dripping−0.011 mg

All values per 100 g, from the same dataset. Differences are against flounder.

Since that first introduction in 1998, Immufix has remained a constant in my life.

Paula Radcliffe, ambassador and co-owner. Read her story

Taken every morning since 1998.

Paula Radcliffe has taken the same formula since she was 24. Customers rate Immufix 4.8 out of 5 from 89 reviews.

2:15:25World record, 2003

28Years, same routine

6London and New York wins

★★★★★

“High quality product with premium active ingredients”

Simon B · 20 August 2026

Questions about flounder

Four questions chosen by the facts above, so every food answers differently.

How many calories are in a portion of flounder?

A typical portion (140 g, one fillet) gives 141 kcal. Per 100 g the figure is 101 kcal.

Is flounder high in selenium?

Yes. Flounder, flesh only, steamed has 0.032 mg selenium per 100 g, 58 % of the NRV, above the 30 % threshold for a “high in” claim.

Does steaming change the sodium in flounder?

Yes. Per 100 g, sodium goes from 92 mg raw to 120 mg steamed. Part of that is the vitamin or mineral itself changing, part is the change in water content.

Which vitamins and minerals does flounder have most of?

By share of the daily reference intake: selenium (0.032 mg, 58 %), niacin (6.9 mg, 43 %) and vitamin B12 (0.001 mg, 40 %) per 100 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-041, Flounder, flesh only, steamed, published by Public Health England under the Open Government Licence v3.0. Main data references: Fish and Fish Products Supplement, 1993. Values are per 100 g of the edible part; a fillet is 140 g, one fillet, the usual UK portion for fish and seafood. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 170 fish and seafood kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Frozen Fish Fillets). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.