Calories in 4 Oz of Baked or Broiled Flounder

4 oz of baked or broiled flounder (113 g) has 145 calories. That is 7% of a 2,000 calorie diet.

The calories come from 17 g of protein, 7.9 g of fat and 0 g of carbohydrates, a split of 50% protein, 50% fat and 0% carbs. For comparison, 3 oz of baked or broiled flounder has 109 and 6 oz of baked or broiled flounder has 218 calories. Burning 145 calories takes about 26 minutes of brisk walking or 12 minutes of running for a 155 lb adult, based on Harvard Health Publishing activity estimates.

Baked or Broiled Flounder Calorie Calculator

AmountUnit

145cal

in 4 oz of baked or broiled flounder (113 g)

Protein17 g50% of calories

Fat7.9 g50% of calories

Carbs0 g0% of calories

7% of a 2,000 calorie day

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Baked or Broiled Flounder calories by serving size

Common amounts of baked or broiled flounder with calories and macros. Tap a row for its full nutrition page.

Serving	Weight	Calories	Protein	Fat	Carbs
50g	50 g	64	7.7 g	3.5 g	0 g
1/2 cup	68 g	86	10 g	4.7 g	0 g
1 small fillet	90 g	115	14 g	6.2 g	0 g
100g	100 g	128	15 g	6.9 g	0 g
4 oz	113 g	145	17 g	7.9 g	0 g
1 large fillet	135 g	173	21 g	9.4 g	0 g
1 cup	135 g	173	21 g	9.4 g	0 g
2 small fillets	180 g	230	28 g	12 g	0 g
200g	200 g	256	31 g	14 g	0 g
2 large fillets	270 g	346	42 g	19 g	0 g
1 whole fish	270 g	346	42 g	19 g	0 g
2 whole fishes	540 g	691	83 g	37 g	0.1 g

Baked or Broiled Flounder vs similar foods

Calories per 100 g compared with other fish and seafood.

Fried Flounder217

Coated Baked or Broiled Flounder153

Canned Salmon136

Baked or Broiled Flounder128

Smoked Salmon117

Grilled Flounder109

Steamed Flounder88

Baked or Broiled Flounder: common questions

How many calories are in 4 oz of baked or broiled flounder?

4 oz of baked or broiled flounder weighs about 113 g and has 145 calories.

How much protein is in 4 oz of baked or broiled flounder?

4 oz of baked or broiled flounder has 17 g of protein, which is 35% of the 50 g Daily Value.

How many carbs are in 4 oz of baked or broiled flounder?

4 oz of baked or broiled flounder has 0 g of carbohydrates, including 0 g of fiber and 0 g of sugars.

How much baked or broiled flounder is 100 calories?

100 calories of baked or broiled flounder is 78 g, about 3/4 small fillet of baked or broiled flounder.

More about baked or broiled flounder

Source: USDA FoodData Central, FNDDS 2021-2023. FDC ID 2706249. Original description: Fish, flounder, baked or broiled. Portion weights are USDA household measures.