Omega-3 fatty acids, primarily eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are polyunsaturated fats recognized for their supportive roles in human health. Since the body cannot produce these compounds in sufficient quantities, they must be obtained through diet. Determining flounder’s standing requires a look at its specific fat composition and how it compares to other popular fish choices.
The Specific Omega-3 Content of Flounder
Flounder is accurately classified as a lean, white fish, meaning its total fat content is inherently low. Because Omega-3s are stored in the fatty tissues of fish, this lean profile results in a more moderate level of these specific fatty acids. A standard cooked serving of flounder, typically around four ounces, delivers between 250 to 500 milligrams of combined EPA and DHA.
This quantity means flounder contributes to the recommended daily intake of Omega-3s, but it is not a powerhouse source. This composition aligns with its low-fat nature, where a 100-gram portion contains only about one to two grams of total fat.
How Flounder Compares to Other Fish Sources
The moderate Omega-3 content in flounder becomes clearer when compared directly to both fattier and leaner seafood varieties. Oily fish, which are frequently recommended for their high Omega-3 levels, contain significantly greater amounts per serving. Atlantic salmon, for example, often provides well over 1,000 milligrams of EPA and DHA in a comparable four-ounce serving, sometimes reaching as high as 1,200 milligrams.
The contrast is even sharper with fish like mackerel, which can exceed 2,200 milligrams of Omega-3s in the same portion size. Flounder’s placement in the 250–500 milligram range puts it at a distinct disadvantage when the primary goal is maximizing Omega-3 intake. This difference is due to the fundamental biological distinction between fatty fish that store fat throughout their muscle tissue and lean fish like flounder that store fat mostly in the liver.
Atlantic cod and tilapia are examples of extremely lean fish that often contain less than 250 milligrams of EPA and DHA per serving. The Omega-3 level in flounder is generally higher than that of these other lean white fish, placing it in a middle ground.
Flounder’s Other Key Nutritional Contributions
Flounder offers a distinct profile of beneficial nutrients, making it a healthy dietary choice. It is an excellent source of high-quality, complete protein, providing around 19 to 20 grams per 100-gram serving. This protein content is delivered with a low calorie count, typically less than 100 calories per 100 grams.
Flounder is particularly notable for its concentration of certain vitamins and minerals. A single serving can deliver a substantial percentage of the daily requirement for Vitamin B12, a nutrient vital for nerve function and the production of red blood cells. It also supplies good amounts of the mineral selenium, which acts as an antioxidant in the body.
The fish provides phosphorus, a mineral necessary for bone health and energy metabolism, and niacin (Vitamin B3). Another advantage of flounder is its typically low mercury content, making it a safer option for frequent consumption compared to larger, longer-lived predatory fish.