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Home arrow Nutrition arrow Healthy Eating arrow Is Flounder Healthy? Nutrition Data, Health Benefits

Is Flounder Healthy? Nutrition Data, Health Benefits

Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: December 28, 2022
8 min read 1433 Views 0 Comments
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Incorporating flounder fish into your eating plan is easy because it can either be boiled, fried, grilled, or sauteed. It’s a tasty and healthy fish, and it’s essential for growth and development. Keep scrolling to learn more.

is flounder healthy

Flounder fish is usually found at the bottom of the ocean, and it belongs to a group of fish called flatfish species. This fish is among one of the most popularly eaten fish because of its versatile cooking method and nutritional benefits.

Catching the flounder fish isn’t an easy task, but with little skill, you can manage to secure two or three for a delightful dinner with your family.

Just like most fishes, flounder fish is a great source of dietary protein, which is needed in the development of brain function and prevention of heart disease.

Flounder fish contains essential amino acids that make it healthy fresh seafood. You can never go wrong adding flounder to your diet.

Is Flounder Healthy?

Yes, flounder is a healthy food choice for your health. It contains high levels of omega-3 fatty acids needed for the repairing of muscle tissue and the skin.

This is one of the healthiest fish you can include in your diet, as it has a high-quality protein content that makes up for more than half of your daily protein requirement.

The amazing thing about eating flounder fish is that, regardless of how you prepare it, the protein level remains unchanged. So, whether it was wild caught or bought from the local store, you’re reaping all the health benefits.

10 Flounder Health Benefits

Flounder contains minerals in a lean form and other essential nutrients that are needed for nerve and brain function.

Flounder consumption is beneficial, and not just because it’s categorized as a nutrient-dense food. Here are some health benefits flounder provides: 

#1 Reduces cholesterol level

When your blood cholesterol levels rise, you have a high risk of developing heart disease, and that’s because the fatty deposits in your blood vessels make it extremely difficult for easy blood flow.

Flounder fish is a low-fat protein fish with low saturated fat as well. Consuming diets that are high in saturated fat also puts you at risk of developing high cholesterol levels.

Also, because flounder is rich in omega-3 fatty acids, it helps reduce your risk of developing cardiovascular disease and lowers your overall cholesterol level.

It’s important to consume food that contains fat; when absorbing fat-soluble vitamins, you need to be mindful so you don’t take too much fat and risk getting heart disease.

So, your best bet at consuming a diet with the right amount of fat in a day is the flounder diet.

With a 3.5oz serving, you are getting only 0.4g of fat, and remember that less than 10% of your daily calories should be from saturated fat.

#2 Might help fight diabetes

Depending on how it’s prepared, flounder is a great meal for people with diabetes. You can make it coated with mayonnaise and Parmesan cheese, and then brush the cooked flounder fish with sauce and broil for the second time.

In the end, you’ll have a low-carb meal that’s perfect for individuals managing diabetes. Also, the omega-3 fatty acids present in flounder fish might help slightly lower blood pressure in people with diabetes.

#3 Flounder has anti-inflammatory properties

The omega-3 fatty acids in flounder assist in the treatment of inflammation of the bones and can also help ease arthritis pain.

Omega-3 fatty acids help reduce blood sugar and can help slow artery-clogging, plus it prevents you from developing other health problems linked to inflammation.

#4 It’s a great source of protein

Eating fish is a great source of protein, but eating flounder fish is a greater source of dietary protein. An 8oz piece of flounder contains 32g of protein.

This type of protein can help lower your blood pressure, boost metabolism, and help burn a few calories even.

Every cell in the body requires protein to function properly; particularly, flounder is the main source of amino acids and omega-3 fatty acids; hence, it’s categorized as a high-quality protein source.

#5 Ample source of minerals and vitamins

One of the amazing benefits of eating flounder is the number of minerals it contains. Flounder fish is rich in magnesium, phosphorus, and vitamin B.

Vitamin B is important in energy production; it helps the body convert food into energy.

Vitamin B plays an important role in maintaining good health and well-being, and it has a direct impact on your cell health, making it necessary in the production of red blood cells.

Magnesium helps control your blood sugar level and balance blood pressure. The phosphorus in flounder fish helps promote healthy teeth and bones.

#6 It’s a low-energy-density fish

Compared to its body weight, the flounder has a low energy density. 100g of fried flounder has 117 calories, and that’s why most people eat it when they intend to lose weight and still keep up with their protein intake.

When you consume foods that have a low energy density, you get to feel fuller on fewer calories, reducing your cooked portion and aiding in weight loss.

#7 Might reduce the risk of developing dementia

Eating grilled flounder or fried flounder improves your brain health and reduces your risk of having mild cognitive impairment like dementia and Alzheimer’s disease.

People who consume grilled flounder every week usually have better preservation of gray matter volume on MRI.

Gray matter is crucial to the development of brain health, and when it’s high, brain health is maintained. A decline in gray matter is an indication that the brain cells are shrunk.

Flounder promotes blood flow to the brain cells; oily fish like Atlantic mackerel and bluefin tuna also help with brain nerve function.

#8 Helps with depression

Based on several studies, eating flounder can reduce your risk of being depressed compared to those who don’t.

Grilled flounder contains high levels of vitamins and omega-3 fatty acids, which have been linked to having an effect on combating depression.

The omega-3 fatty acid helps reduce bad blood fats and promotes the formation of red blood cells.

Baked flounder also plays a beneficial role in irregular heartbeat and halting the mental decline in older people.

#9 Good for fetus development

Just like any other fish, flounder has a low mercury level, so pregnant women can eat it comfortably without being at risk of hurting the developing fetus.

Flounder fish is a low-fat fish with a mild taste, and according to the FDA, it’s entirely safe for pregnant women. It’s low in saturated fat and rich in vitamins, calcium, and selenium.

Selenium helps regulate the thyroid function of pregnant women, and calcium is important for the bone development of the baby.

You can even make eating flounder healthier based on how you prepare it. If you intend to cook flounder during pregnancy, broil or roast it with vegetables so you can have a more delicate flavor.

Prepare it as a browned butter flounder or even bake it with aromatics like lemon to increase its nutrients.

#10 Flounder fish is low in fat

Flounder is one of the lowest fatty fishes ever, with only 20% of the fat being saturated.

The benefits of eating flounder include that it doesn’t put you at risk of getting heart problems.

It’s also a very lean source of protein, and due to its low saturated fat content, it’s excellent for the proper functioning of human health.

Flounder Nutrition Facts

The flounder contains more than 80% of water, and this waters down its nutritional content. It has low-fat content and zero carbohydrates, but it’s packed with nutrients and minerals.

There are different types of flounder fish; however, they have the same nutritional values but different tastes.

The pacific flounder would make a nice and tasty dinner, and there’s the yellowtail flounder, windowpane flounder, winter flounder, and witch flounder.

Nutritional table per 100g

Calories/Nutrient (per 100g)Amount 
Calories (kcal)70
Sodium (mg)81
Net Carbs (g)0
Fiber (g)0
Sugar (g)0
Fats (Total)1.93
Protein (g)12.4
Cholesterol (mg)45

High in protein

Flounder is high in protein, and one serving of fried flounder contains 24g of protein. Based on research, men are advised to consume more grams of protein per day in comparison to women.

Men need about 56g of protein daily, and women need 46g of protein per day.

Also, a 3oz portion of grilled flounder prepared with dry heat contains 13g of protein. The protein content of flounder is always the same, regardless of how it’s been cooked.

Low in calories

One of the health benefits of eating flounder is that it’s low in calories, meaning it’s helpful in weight loss. It doesn’t matter if it’s wild-caught or frozen flounder – the calories remain the same.

So, if you are on a strict diet that involves maintaining a healthy weight, you can cook flounder with vegetables and enjoy your low-calorie meal.

Low in carbohydrates

Flounder fish has zero carbohydrates, making it ideal for a keto diet and those with diabetes. Most flounder fish are used for keto because of their sweet taste and delicate texture.

Flounder fish is heart healthy and has the same health benefits as other fish, but a high level of nutrients and vitamins.

Flounder can be cooked in different styles, but be careful with the spices and sauces.

Low in fats

Flounder is a leaner fish than other fish like salmon, and it’s particularly low in fats. When it comes to saturated fat, flounder is among the fish with the lowest fat content.

A 3oz serving of flounder has only 1g of fat in it, with zero saturated fat, zero monounsaturated fat, and 1g of polyunsaturated fat.

A moderate amount of cholesterol

One filet of flounder has about 70mg of cholesterol. All fish contain cholesterol, but that’s not a reason to banish them from your food plan. After all, we all need some cholesterol in our bodies.

Flounder has a moderate amount of cholesterol and fat that can help you manage your cholesterol level, so that’s a win-win situation.

Frequently Asked Questions

Is flounder good or bad for you?

The flounder is a healthy fish with lots of potential health benefits. It has omega-3 fats and a good supply of vitamin B, magnesium, and phosphorus, which will help maintain healthy blood flow and strong bone muscles.

Is flounder high in sodium?

Flounder is naturally low in sodium, with about 40–81mg for a single serving.

Is flounder good for weight loss?

Flounder is a low-calorie fish and a good protein source for those who are trying to lose extra pounds. Also, because it’s a low-energy dense diet, you’ll get to feel fuller faster, and this helps in weight control.

A Word From Our Nutritionist

It’s possible that before now, you weren’t familiar with the name “flounder fish,” but you need to know that the health benefits of eating flounder make it worth trying out.

Just like with other fish, it has a lot of positive impacts on your mental health and vital organs. When it comes to flounder, you can easily include it in your diet, as it has various styles of preparation.

If you like your fish a bit tasty, then you might want to consider adding other spices and flavor, but be sure to do it at a minimal level so you don’t subdue the delicate flavor of this tasty fish.

You may use fish oils to fry it or eat it baked, grilled, or smoked. To make your flounder safe for eating, make sure you wash it thoroughly with warm water before cooking.


Flounders are safe to eat and do not produce any toxins of their own. Plus, they don’t contain histamine that can cause allergic reactions in some people.

As with other fish, you need to be careful with how much flounder fish you consume so you don’t exceed your recommended daily protein intake.

Flounder is classified as one of the best choices of seafood, so whenever you go to your local supermarket for groceries, be sure to include flounder fish into your cart and enjoy all its nutritional benefits.

Written by Edibel Quintero, RD
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
The article was fact checked by Rosmy Barrios, MD
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Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: December 28, 2022
8 min read 1433 Views 0 Comments

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