Know2eat

Flounder and sole

Pleuronectiformes

What flounder and sole has been studied for

2 associations assessed — 1 with at least some human evidence behind it. Strongest first.

  • 1 Limited
  • 1 Insufficient
3 things to know first — allergies, interactions and intake limits

About flounder and sole

The flatfishes, a group of species that begin life symmetrical and migrate one eye across the skull as they mature. Their thin, fine-textured white fillets are very lean and cook in minutes.

Also known as Flatfish, Dover sole, Lemon sole, Plaice, Fluke

Weight ManagementMuscle & Physical Performance

The evidence in depth

Best supported: Limited

What each association actually rests on, and the papers behind it. A rating describes the state of the research, not how impressive the food is. How we rate evidence.

Satiety and appetite

Weight Management
Limited evidence

Some trials report greater fullness after lean fish meals than after matched meals of other proteins. The work is short-term and concerns lean fish generally.

Limited evidence. Early human work, or mostly lab and animal research.

1 source

Deep research mode adds each paper’s own conclusion and stated limitations.

Muscle protein synthesis

Muscle & Physical Performance
Insufficient evidence

May support muscle protein synthesis as a lean complete protein. The finding belongs to fish protein as a category; no trial has used flatfish specifically.

Insufficient evidence. Not enough human research to say anything useful yet.

No source is attached to this association yet, so it is rated insufficient by default. It is listed because people commonly ask about it — not because there is evidence for it.

Ask about Flounder and sole

Ask about Flounder and sole

Answers are written only from the entries on this page — the same nutrients, compounds, claims and citations you can read above. Nothing is added from outside the database, and every answer lists what it was built from.

AI explanations are not switched on for this site, so there is nothing to ask here. Everything above is read straight from the database and does not need them.

Key nutrients

Nutrient content per 100 grams
NutrientAmount% DV
Macronutrients
Calories70 kcal4%
Protein12.4 g25%
Total fat1.93 g2%
Carbohydrate0 g0%
Fibre0 g0%
Total sugars0 g—
Water84.6 g—
Fats
Saturated fat0.441 g2%
Monounsaturated fat0.535 g—
Polyunsaturated fat0.374 g—
Cholesterol45 mg15%
ALA (omega-3)0.017 g—
EPA (omega-3)0.137 g—
DHA (omega-3)0.108 g—
DPA (omega-3)0.028 g—
Linoleic acid (omega-6)0.045 g—
Vitamins
Vitamin A10 µg1%
Vitamin C0 mg0%
Vitamin D2.8 µg14%
Vitamin E0.63 mg4%
Vitamin K0.1 µg0%
Thiamin (B1)0.022 mg2%
Riboflavin (B2)0.02 mg2%
Niacin (B3)1.04 mg7%
Pantothenic acid (B5)0.185 mg4%
Vitamin B60.098 mg6%
Folate5 µg1%
Vitamin B121.13 µg47%
Choline65 mg12%
Minerals
Calcium21 mg2%
Iron0.18 mg1%
Magnesium18 mg4%
Phosphorus252 mg20%
Potassium160 mg3%
Sodium296 mg13%
Zinc0.32 mg3%
Copper0.019 mg2%
Manganese0.014 mg1%
Selenium26.6 µg48%
Other measured compounds
Beta-carotene0 µg—
Alpha-carotene0 µg—
Lycopene0 µg—
Lutein + zeaxanthin0 µg—
Caffeine0 mg—
Ash1.22 g—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Fish, flatfish (flounder and sole species), raw (USDA FoodData Central, FDC ID 174196).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

Bioactive compounds

Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

Nothing dependable is recorded about how preparation changes this food’s nutritional properties. Rather than guess, this section stays empty.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

  • Allergy

    Fish allergy

    Flatfish carry the same parvalbumin allergen family as other finfish, and cross-reactivity across species is the rule rather than the exception.

  • Worth knowing

    Bottom-dwelling fish and sediment contaminants

    Flatfish live in contact with the seabed, and fish taken from industrialised estuaries have shown higher PCB and metal burdens in monitoring programmes. This is a location question rather than a species one.

  • Worth knowing

    Substitution and mislabelling

    The names sole, flounder and plaice are applied loosely in retail, and DNA surveys repeatedly find one flatfish sold as another. It matters for price and sustainability more than for nutrition.