How Much Cooked Flatfish for 30g of Protein?

You need about 197 g of cooked flatfish (6.9 oz), about 1 1/2 fillets of cooked flatfish, to get 30 g of protein.

That amount has 169 calories, 4.7 g of fat and 0 g of carbohydrates. Cooked flatfish gets 74% of its calories from protein, at 15 g of protein per 100 g.

Cooked Flatfish Calorie Calculator

TargetOf

197g

197 g of cooked flatfish gives 30 g of protein.

Protein30 g74% of calories

Fat4.7 g26% of calories

Carbs0 g0% of calories

8% of a 2,000 calorie day

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How much cooked flatfish for other protein targets

Target	Weight	About	Calories
20 g protein	131 g	1 fillet of cooked flatfish	113
30 g protein	197 g	1 1/2 fillets of cooked flatfish	169
40 g protein	262 g	2 fillets of cooked flatfish	226

Cooked Flatfish calories by serving size

Common amounts of cooked flatfish with calories and macros. Tap a row for its full nutrition page.

Serving	Weight	Calories	Protein	Fat
50g	50 g	43	7.6 g	1.2 g
100g	100 g	86	15 g	2.4 g
4 oz	113 g	98	17 g	2.7 g
1 fillet	127 g	109	19 g	3 g
200g	200 g	172	30 g	4.7 g
2 fillets	254 g	218	39 g	6 g

Cooked Flatfish vs similar foods

Calories per 100 g compared with other fish and seafood.

Canned Salmon136

Smoked Salmon117

Raw Tuna109

Shrimp90

Cooked Flatfish86

Canned Tuna85

Raw Flatfish70

Cooked Flatfish: common questions

How much cooked flatfish has 30g of protein?

About 197 g of cooked flatfish (about 1 1/2 fillets of cooked flatfish) has 30 g of protein.

How many calories are in 30g of protein from cooked flatfish?

Getting 30 g of protein from cooked flatfish comes with 169 calories.

How much protein is in 100 g of cooked flatfish?

100 g of cooked flatfish has 15 g of protein.

More about cooked flatfish

Source: USDA FoodData Central, SR Legacy. FDC ID 174197. Original description: Fish, flatfish (flounder and sole species), cooked, dry heat. Portion weights are USDA household measures.