300g Raw Flatfish Cooked Weight

300 g of raw flatfish becomes about 244 g of cooked flatfish.

It loses about 19% of its weight, mostly water, while the calories stay the same. Both amounts have 210 calories. We estimate the yield from USDA calorie density of the raw and cooked forms, so real results depend on cooking time and method.

Raw Flatfish Calorie Calculator

AmountUnit

210cal

in 300g of raw flatfish (300 g)

Protein37 g74% of calories

Fat5.8 g26% of calories

Carbs0 g0% of calories

11% of a 2,000 calorie day

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Raw Flatfish to Cooked Flatfish weight chart

Calories stay the same when water cooks out or soaks in, so the same calories sit in a different weight. See Cooked Flatfish nutrition.

Raw Flatfish	Cooked Flatfish	Calories
50 g	41 g	35
100 g	81 g	70
150 g	122 g	105
200 g	163 g	140
250 g	204 g	175
300 g	244 g	210
400 g	326 g	280
500 g	407 g	350
750 g	611 g	525
1000 g	814 g	700

Raw Flatfish calories by serving size

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

Serving	Weight	Calories	Protein	Fat
50g	50 g	35	6.2 g	1 g
100g	100 g	70	12 g	1.9 g
4 oz	113 g	79	14 g	2.2 g
1 fillet	163 g	114	20 g	3.1 g
200g	200 g	140	25 g	3.9 g
2 fillets	326 g	228	40 g	6.3 g

Raw 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

Raw Flatfish: common questions

How much does 300g of raw flatfish weigh cooked?

About 244 g once cooked.

How many calories are in 300g of raw flatfish?

300 g of raw flatfish has 210 calories.

More about raw flatfish

Source: USDA FoodData Central, SR Legacy. FDC ID 174196. Original description: Fish, flatfish (flounder and sole species), raw. Portion weights are USDA household measures.