At 86 calories per 100g, flounder delivers 18g of protein and 1.4g of fat. That puts it in the highest tier of protein-density — 20.9g of protein per 100 calories. A typical 4 oz portion lands around 97 calories.
Calories scale with portion. Here's how a typical flounder serving translates in your tracker:
Point your iPhone camera at flounder and SpotWell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreFlounder has approximately 86 calories per 100g. A typical serving — 3 oz (85g) — comes in at 73 calories.
18g of protein per 100g. That puts flounder at roughly 20.9g of protein per 100 calories — a useful lens when comparing to other protein sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With SpotWell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Flounder is naturally low-calorie at 86 kcal per 100g, so it's easy to fit into a deficit.