4 Surprising Benefits of Flounder Fish

by John Staughton (BASc, BFA) last updated -

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Flounder fish is a tasty and healthy fish that should be added to any seafood lover’s diet. It also offers a great many health benefits as discussed below.

What is Flounder Fish?

Flounder fish is the general name for a number of species of deep-sea flatfish in the suborder Pleuronectidae. Some species have camouflage properties, allowing them to lie on their side on the seafloor and avoid detection by predators.

Most commonly found in North America, this saltwater fish is not as nutritionally dense as other popular fish in the kitchen, but it is very versatile in terms of how it can be cooked. The flavor of this fish is mild, with a touch of sweetness in some specimens, although the texture can range from delicate to firm, depending on the variety of flounder you’re eating.

Two flounder fish garnished with herbs on a table

Ever wonder what the world would be like for a flounder? Photo Credit: Shutterstock

Nutrition Facts

Fish, flatfish (flounder and sole species), raw
Serving Size :
Water [g]84.63
Energy [kcal]70
Energy [kJ]294
Protein [g]12.41
Total lipid (fat) [g]1.93
Ash [g]1.22
Calcium, Ca [mg]21
Iron, Fe [mg]0.18
Magnesium, Mg [mg]18
Phosphorus, P [mg]252
Potassium, K [mg]160
Sodium, Na [mg]296
Zinc, Zn [mg]0.32
Copper, Cu [mg]0.02
Manganese, Mn [mg]0.01
Selenium, Se [µg]26.6
Thiamin [mg]0.02
Riboflavin [mg]0.02
Niacin [mg]1.04
Pantothenic acid [mg]0.19
Vitamin B-6 [mg]0.1
Folate, total [µg]5
Folate, food [µg]5
Folate, DFE [µg]5
Choline, total [mg]65
Vitamin B-12 [µg]1.13
Vitamin A, RAE [µg]10
Retinol [µg]10
Vitamin A, IU [IU]33
Vitamin E (alpha-tocopherol) [mg]0.63
Tocopherol, beta [mg]0.01
Tocopherol, gamma [mg]0.01
Tocopherol, delta [mg]0.26
Vitamin D (D2 + D3), International Units [IU]113
Vitamin D (D2 + D3) [µg]2.8
Vitamin D3 (cholecalciferol) [µg]2.8
Vitamin K (phylloquinone) [µg]0.1
Vitamin K (Menaquinone-4) [µg]0.2
Fatty acids, total saturated [g]0.44
10:0 [g]0
12:0 [g]0.01
14:0 [g]0.09
15:0 [g]0.01
16:0 [g]0.28
17:0 [g]0
18:0 [g]0.05
20:0 [g]0
24:0 [g]0
Fatty acids, total monounsaturated [g]0.54
16:1 [g]0.09
16:1 c [g]0.09
17:1 [g]0.03
18:1 [g]0.36
18:1 c [g]0.35
20:1 [g]0.06
22:1 [g]0
Fatty acids, total polyunsaturated [g]0.37
18:2 [g]0.05
18:2 n-6 c,c [g]0.04
18:3 [g]0.02
18:3 n-3 c,c,c (ALA) [g]0.02
18:3 n-6 c,c,c [g]0
18:4 [g]0.01
20:2 n-6 c,c [g]0.01
20:3 [g]0.01
20:3 n-3 [g]0.01
20:3 n-6 [g]0
20:4 [g]0.02
20:5 n-3 (EPA) [g]0.14
22:4 [g]0
22:5 n-3 (DPA) [g]0.03
22:6 n-3 (DHA) [g]0.11
Fatty acids, total trans [g]0.01
Fatty acids, total trans-monoenoic [g]0.01
16:1 t [g]0
18:1 t [g]0.01
22:1 t [g]0
18:2 t not further defined [g]0
Fatty acids, total trans-polyenoic [g]0
Cholesterol [mg]45
Tryptophan [g]0.16
Threonine [g]0.59
Isoleucine [g]0.61
Leucine [g]1.09
Lysine [g]1.27
Methionine [g]0.46
Cystine [g]0.15
Phenylalanine [g]0.51
Tyrosine [g]0.48
Valine [g]0.65
Arginine [g]0.9
Histidine [g]0.3
Alanine [g]0.77
Aspartic acid [g]1.38
Glutamic acid [g]2.13
Glycine [g]0.64
Proline [g]0.49
Serine [g]0.58
Sources include : USDA

Flounder Fish Nutrition

When it comes to nutrition, flounder is composed of more than 80% water, so the nutrients aren’t as highly concentrated.

  • An 8-ounce serving of flounder contains roughly 180 calories but boasts more than 30 grams of protein. This is the most impressive aspect of this fish, as it provides more than 50% of the protein required each day.
  • The fish is very low in fat, with only 20% of that fat being of the saturated variety.
  • This fish also provides a range of minerals and vitamins in moderate to low levels, including calcium, iron, and vitamin C.


The benefits of eating flounder include reducing cholesterol levels, protecting fetal health, and lowering inflammation, among others.


Being low in saturated fat, and possessing some omega-3 fatty acids, this fish is known to help lower overall cholesterol levels and protect heart health.


Although there is less than 1 gram of omega-3 fatty acids in flounder, it can help to alleviate some mild symptoms of depression.


Research has found that flounder fish and similar species can improve blood flow to the brain and reduce the risk of neurodegenerative diseases.


The nutrients and minerals in flounder fish have been linked to decreases in inflammation and the symptoms of arthritis.

Flounder in Our Daily Diet

Adding flounder to your daily diet is quite easy, as it can be sautéed, baked, broiled, fried or grilled. Due to the delicate nature of the flavor, this fish is a great source of protein that soaks up many of the flavors around it. It is particularly good when paired with steamed vegetables that have strong flavors.

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About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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