Energy
lower quarter128 kcalthis record per 100 g
- Corpus median
- 178 kcal
- Middle 50%
- 134–228 kcal
Based on 89 records reporting energy.
Fish & seafoodmoderate variability
Fish, flounder, baked/broiled calories: 115 per 1 small/regular fillet (90 g)
This exact USDA record reports 115 calories for 1 small/regular fillet (90 g). That answer belongs to this description and weight; it is not a universal value for every meal that shares the name.
Exact USDA description: Fish, flounder, baked or broiled
Quick facts
1 small/regular fillet · 90 g
- Calories
- 115 kcal
- Protein
- 13.9 g
- Carbohydrate
- 0 g
- Total fat
- 6.2 g
- Fiber
- 0 g
- Sodium
- 284 mg
Portion calculator
Estimate your portion
Choose a source measure or enter the weight you ate.
Estimated for 1 small/regular fillet · 90 g
115calories
Fish, flounder, baked or broiled
- Protein
- 13.9 g
- Carbs
- 0 g
- Fat
- 6.2 g
— means the source has no value available.
These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.
Nutrition facts, household measures, preparation notes and USDA sources
The editorial read
The useful answer has a weight, a composition, and an identity
Portion: the cited record reports about 115 calories for 1 small/regular fillet at 90 grams. On a fixed-weight basis, the same record contains 128 calories per 100 grams. The first number answers a portion question; the second answers a concentration question.
Composition: that source amount also reports 13.9 g protein, 0 g fiber, and 284 mg sodium. Read those values together: a calorie total by itself cannot describe the nutrient profile.
Identity: the largest listed formulation input is fish, flatfish (flounder and sole species), raw, representing 95.6% of the record’s listed input weight. The record contains 3 source-input rows in all. These are provenance for a standardized calculation, not a recipe for your plate.
The source calls its underlying survey portion “Quantity not specified,” but it separately lists 1 small/regular fillet at the identical weight. We use the familiar household label here without changing the source calculation.
The household measures attached to this record span roughly 22–346 calories across the listed portions. That is a set of scaled examples—not a confidence interval, a recommendation, or a claim about the full universe of recipes.
Calculated from the smallest and largest usable household measures listed by USDA for this exact FNDDS record; not a confidence interval.
Record-specific decision brief
What the numbers say—and what choice still belongs to you
This analysis belongs to USDA FDC 2706249: “Fish, flounder, baked or broiled.” It separates gram-weight arithmetic, corpus context, label signals, and record selection so one number does not have to answer four different questions.
01 · Portion arithmetic
Three weights, one fixed composition
For FDC 2706249, each row multiplies the published per-100-gram values by its stated weight. “1 cubic inch” through “1 whole fish, any size” are weight scenarios: named measures come from USDA, while percentage labels are transparent arithmetic.
| Scenario | Weight | Energy | Protein | Fiber | Sodium |
|---|---|---|---|---|---|
| 1 cubic inchUSDA-listed household measure | 17 g | 22 kcal | 2.6 g | 0 g | 54 mg |
| 1 small/regular filletUSDA-listed household measure | 90 g | 115 kcal | 13.9 g | 0 g | 284 mg |
| 1 whole fish, any sizeUSDA-listed household measure | 270 g | 346 kcal | 41.6 g | 0 g | 853 mg |
02 · Fixed-weight context
Where 100 grams sits inside Fish
The comparison set contains 89 exact records in the Fish USDA category. Here, “lower quarter” describes FDC 2706249’s energy position in that corpus—not nutritional quality, desirability, or a health rating.
Protein
lower quarter15.4 gthis record per 100 g
- Corpus median
- 20.6 g
- Middle 50%
- 17.3–23.3 g
Based on 89 records reporting protein.
Dietary fiber
middle half0 gthis record per 100 g
- Corpus median
- 0 g
- Middle 50%
- 0–0.3 g
Based on 89 records reporting dietary fiber.
Sodium
middle half316 mgthis record per 100 g
- Corpus median
- 322 mg
- Middle 50%
- 290–377 mg
Based on 89 records reporting sodium.
03 · FDA label lens
The strongest strength-side and tradeoff-side signals
At FDC 2706249’s 90 g reference weight, the largest strength-side percentage among the nutrients evaluated here is Vitamin D; the larger tradeoff-side percentage is Sodium. Percentages use FDA label Daily Values, whose general “high” guide begins at 20% Daily Value. This is not an overall score or a personalized target.
Strength-side signals
Vitamin D3.2 µg
≈ 16% DV. This does not cross the FDA’s 20% ‘high’ guide.
Tradeoff-side signals
Sodium284 mg
≈ 12% DV. This does not cross the FDA’s 20% ‘high’ guide.
Saturated fat1.6 g
≈ 8% DV. This does not cross the FDA’s 20% ‘high’ guide.
04 · Highest-impact checks
The three levers most worth resolving first
For “Fish, flounder, baked or broiled,” the first-pass checks follow the evidence actually published: its named weights, the FDC 2706251 alternative, and its source-formulation identity.
- 01
Listed portion span: 1 cubic inch to 1 whole fish, any size
USDA assigns those measures 17 g and 270 g. At this record’s fixed composition, scaled energy moves from 22 kcal to 346 kcal.
- 02
Record choice: compare with FDC 2706251
At an equal 100 g, this record has 7.8 g less carbohydrate than “Fish, flounder, baked or broiled, coated.” That is a record-level contrast; it does not identify which ingredient caused the difference.
- 03
Formulation anchor: Fish, flatfish (flounder and sole species), raw
The source formulation has 3 input rows; Fish, flatfish (flounder and sole species), raw supplies 95.6% of listed input weight. Those are standardized formulation inputs, not final plated percentages.
05 · Exact-record choice
Select by literal evidence, not the shortest name
Keep this record when “flounder; baked or broiled” fits. Inspect FDC 2706251 when “flounder; baked or broiled; coated” is the more literal description of the food and preparation.
Keep this profile when these fields fit
Fish, flounder, baked or broiled
- Exact source wording
- “Fish, flounder, baked or broiled”
- Source identity
- USDA FDC 2706249 · FNDDS 26115120
- Named qualifiers
- flounder · baked or broiled
Inspect this alternative when its fields fit better
Fish, flounder, baked or broiled, coated
- Exact source wording
- “Fish, flounder, baked or broiled, coated”
- Source identity
- USDA FDC 2706251 · FNDDS 26115130
- Named qualifiers
- flounder · baked or broiled · coated
- Source inputs unique in this pair
- Breading or batter as ingredient in food
Choose the closest description
Which USDA record fits your meal?
Treat the long description as data. The phrases doing the most work here are “flounder” and “baked or broiled”. Match those details first; then compare the database weight with the amount you mean.
On smaller screens, focus a nutrition table and scroll horizontally to read every column.
| Exact record | Source serving | Calories / 100 g | Protein / 100 g | Fat / 100 g | Fiber / 100 g | Sodium / 100 g |
|---|---|---|---|---|---|---|
| This recordFish, flounder, baked or broiled | 90 g115 kcal | 128 kcal | 15.4 g | 6.9 g | 0 g | 316 mg |
| Fish, flounder, baked or broiled, coated | 90 g138 kcal | 153 kcal | 14.3 g | 6.9 g | 0.3 g | 348 mg |
| Fish, cod, baked or broiled | 140 g176 kcal | 126 kcal | 19 g | 5 g | 0 g | 351 mg |
| Fish, haddock, baked or broiled | 140 g176 kcal | 126 kcal | 20.3 g | 5.1 g | 0 g | 300 mg |
| Fish, perch, baked or broiled | 90 g125 kcal | 139 kcal | 19 g | 6.5 g | 0 g | 309 mg |
| Fish, whiting, baked or broiled | 90 g138 kcal | 153 kcal | 22.8 g | 6.2 g | 0 g | 305 mg |
| Fish, tilapia, baked or broiled | 90 g144 kcal | 160 kcal | 25 g | 6.7 g | 0 g | 280 mg |
How to compare FDC 2706249: its source amount is 90 g; every 100-gram column removes portion size from the record-to-record comparison. Neither denominator determines your plate’s weight or recipe.
Household measures
Compare listed portions
For FDC 2706249, the 6 displayed measures scale the same source composition by gram weight; rounding changes presentation, not the underlying ratio.
1 small/regular fillet
115 kcal
90 g
1 large fillet
173 kcal
135 g
1 whole fish, any size
346 kcal
270 g
1 cup
173 kcal
135 g
1 oz yields
26 kcal
20 g
1 cubic inch
22 kcal
17 g
At a glance
Nutrient signals in the source amount
For FDC 2706249, Cholesterol is the largest displayed non-protein Daily Value signal. Read the set as label context—not a personalized score.
Cholesterol
54 mg≈ 18% Daily ValueVitamin D
3.2 µg≈ 16% Daily ValueThe percentages above apply to FDC 2706249’s 90 g reference amount. FDA Daily Values are general label references, not individualized energy or medical targets. Read the FDA explanation ↗
Why FDC 2706249 has no protein percentage here: Feast reports 13.9 g, but does not present grams divided by 50 as FDA protein %DV; applicable label rules account for protein quality and regulatory context.
Source-serving signals
What stands out in this record
These 1 calculated observation describe FDC 2706249 at 90 g—not a measured or recommended plate.
- The representative USDA portion contains 284 mg sodium, about 12% of the Daily Value used on U.S. labels.
Nutrition facts
Compare the source serving with 100 grams
Values are rounded for readability. The source serving is 90 g.
| Nutrient | Amount | Approx. % Daily Value |
|---|---|---|
| Calories | 115 kcal 128 kcal | Not established Not established |
| Protein | 13.9 g 15.4 g | Not shown Not shown |
| Carbohydrate | 0 g 0 g | 0% 0% |
| Total fat | 6.2 g 6.9 g | 8% 9% |
| Dietary fiber | 0 g 0 g | 0% 0% |
| Sugars | 0 g 0 g | Not established Not established |
| Sodium | 284.4 mg 316 mg | 12% 14% |
| Saturated fat | 1.6 g 1.7 g | 8% 9% |
| Monounsaturated Fat | 2 g 2.3 g | Not established Not established |
| Polyunsaturated Fat | 1.6 g 1.8 g | Not established Not established |
| Cholesterol | 54 mg 60 mg | 18% 20% |
| Potassium | 179.1 mg 199 mg | 4% 4% |
| Calcium | 24.3 mg 27 mg | 2% 2% |
| Iron | 0.2 mg 0.2 mg | 1% 1% |
| Magnesium | 19.8 mg 22 mg | 5% 5% |
| Vitamin C | 0 mg 0 mg | 0% 0% |
| Vitamin D | 3.2 µg 3.5 µg | 16% 18% |
| Vitamin A | 27.9 µg 31 µg | 3% 3% |
| Caffeine | 0 mg 0 mg | Not established Not established |
| Alcohol | 0 g 0 g | Not established Not established |
| Water | 68.2 g 75.8 g | Not established Not established |
For FDC 2706249, approximate percentages divide the displayed 90 g amount by FDA label Daily Values; they are not personalized targets. “Not established” means FDA sets no Daily Value for that row. Protein %DV remains unshown because adult-label use depends on regulatory context.
Inside the source record
Source formulation behind this USDA record
USDA links FDC 2706249 to 3 source inputs totaling 100.4 g in its standardized formulation. Publishing that exact provenance makes “Fish, flounder, baked or broiled” inspectable beside similarly named records.
How to read this
3 listed components
The largest listed inputs by source weight are Fish, flatfish (flounder and sole species), raw, Oil or table fat, NFS, Salt, table. The order and weights below come from the standardized USDA formulation, so they offer context for this exact database entry.
100.4 g total listed input weight across the formulation.
| # | USDA input | Listed amount | Input weight | Share of listed input weight |
|---|---|---|---|---|
| 1 | Fish, flatfish (flounder and sole species), rawUSDA ingredient 15028 · encyclopedia page available | 96 GM | 96 g | 95.6% |
| 2 | Oil or table fat, NFSUSDA ingredient 81200100 · encyclopedia page available | 4 GM | 4 g | 4% |
| 3 | Salt, tableUSDA ingredient 2047 · encyclopedia page available | 0.4 GM | 0.4 g | 0.4% |
USDA shorthand in this evidence
- NFS means “not further specified.” The record intentionally leaves the exact subtype, size, or preparation unresolved.
Exact-record context
What makes this USDA record distinct?
For FDC 2706249, the close-record rule searches the USDA “Fish” category for shared description terms or source inputs. Any surviving pair is compared per 100 grams, so unlike source-serving sizes cannot manufacture the nutrient difference.
This record
Fish, flounder, baked or broiled
- USDA category
- Fish
- FDC ID
- 2706249
- FNDDS code
- 26115120
Closest inspectable record
Fish, flounder, baked or broiled, coated
- USDA category
- Fish
- FDC ID
- 2706251
- FNDDS code
- 26115130
| Nutrient | This record | Comparison record | Difference |
|---|---|---|---|
| Calories | 128 kcal | 153 kcal | −25 kcal |
| Protein | 15.4 g | 14.3 g | +1.1 g |
| Carbohydrate | 0 g | 7.8 g | −7.8 g |
| Total fat | 6.9 g | 6.9 g | +0.1 g |
| Dietary fiber | 0 g | 0.3 g | −0.3 g |
| Sodium | 316 mg | 348 mg | −32 mg |
Plain-English read
At the fixed 100-gram basis, this record lists 25 less calories and 7.8 g less carbohydrate than “Fish, flounder, baked or broiled, coated.”
Only the comparison record lists Breading or batter as ingredient in food. Those formulation rows identify different source records; they do not prove which input caused a nutrient difference.
2 of the six displayed differences clear the documented materiality screen. It is a reading aid, not a health rating.
Formulation evidence
The listed formulations differ
The formulation rows differ, but the source data do not isolate which component caused any nutrient difference. Input weights describe the standardized formulation—not final plated proportions.
Shared listed inputs: Fish, flatfish (flounder and sole species), raw; Oil or table fat, NFS; Salt, table.
Listed only in the comparison: Breading or batter as ingredient in food.
Portion evidence
The listed portion sets match
This record’s reference amount is 90 g; a familiar listed measure is 1 small/regular fillet (90 g).
The comparison record’s reference amount is 90 g; a familiar listed measure is 1 small/regular fillet (90 g).
Use the 100-gram row to compare FDC 2706249 with FDC 2706251 at equal mass; use their 90 g and 90 g source amounts only for portion matching.
Evidence boundary: FDC 2706249 versus FDC 2706251 is a comparison of standardized source records—not a measurement of your meal, an overall food-quality rank, or proof that one input caused a difference.
Review the full fish source category → Read the calculation and selection methodology →
From record to familiar meal
Guides that use this exact USDA record
These 2 guides place “Fish, flounder, baked or broiled” beside explicitly linked source records; use them to compare preparations without turning FDC 2706249 into a universal recipe.
Uncertainty, made actionable
What can change this estimate?
This is a standardized USDA survey-food profile, not a measurement of every preparation. Actual nutrition can change with portion size, species or cut, cooking method, breading, butter, or sauce.
For “Fish, flounder, baked or broiled,” resolve portion size first, then move through the remaining 3 published levers. Unknowns should remain visible rather than expanding every assumption at once.
- 01
portion size
When composition is held constant, nutrient totals scale directly with grams. A 20% weight correction produces the same 20% correction to the scaled totals.
- 02
species or cut
Prefer a package, menu, or known recipe when it identifies the food more precisely. Otherwise preserve the generic record as an explicit approximation.
- 03
cooking method
Match the method named by the source—such as baked, fried, boiled, or grilled—before scaling. Preparation can change both water content and the ingredients retained in the finished food.
- 04
breading, butter, or sauce
Match the named cooking-fat state when possible. Fat used, retained, or left behind is preparation information that a dish name alone cannot recover.
How we estimated this
The arithmetic is simple; the provenance is the point
FDC 2706249 comes from FoodData Central Survey Foods (FNDDS). Its 128 kcal per 100 g becomes 115 kcal at 90 g through nutrient per portion = nutrient per 100 g × portion grams ÷ 100; this page adds no second nutrition estimate.
About the serving label: USDA describes the underlying survey portion as “Quantity not specified.” The separately listed 1 small/regular fillet has the same gram weight, so the familiar label can be shown without changing the calculation.
Data cycle: 2021–2023, published October 31, 2024
FoodData Central ID: 2706249
FNDDS food code: 26115120
The scaling for FDC 2706249 can be exact while the match to “Fish, flounder, baked or broiled” is wrong. That is why this profile keeps its 90 g weight, 3-row source formulation, and selection uncertainty beside the arithmetic.
Source release October 31, 2024. Review USDA’s data-type documentation ↗ · Read Feast’s full nutrition methodology.