Flounder vs Halibut: Calories and Nutrition Compared (2026)

Flounder has 24.2 g of protein, which is higher than Halibut's 22.5 g. Flounder contains 117 calories, while Halibut has 111 calories.

Flounder and Halibut are popular fish choices known for their nutritional benefits. This comparison highlights their differences in calories, protein, and other nutrients.

What Is the Difference Between Flounder and Halibut?

Flounder is a flatfish known for its mild flavor and delicate texture. It is commonly found in both saltwater and freshwater environments. Halibut is a large flatfish with a firm texture and a slightly sweet flavor. It is often sought after for its high-quality meat.

Flounder vs Halibut: Nutrition Side by Side

The following table presents a side-by-side comparison of Flounder and Halibut based on their nutritional content.

Nutrient (per 100 g)	Flounder (cooked)	Halibut (cooked)
Calories	117 kcal	111 kcal
Protein	24.2 g	22.5 g
Carbs	0 g	0 g
Sugar	0 g	0 g
Fat	2.0 g	1.6 g
Fiber	0 g	0 g
Sodium	369 mg	82 mg

Which Is Better, Flounder or Halibut?

For weight loss: Halibut has fewer calories at 111 compared to Flounder's 117, making it a slightly better option for weight loss.

For muscle and protein: Flounder offers more protein at 24.2 g compared to Halibut's 22.5 g, making it a better choice for muscle building.

For low-carb or low-sugar: Both Flounder and Halibut contain 0 g of carbs and 0 g of sugar, making them suitable for low-carb and low-sugar diets.

How to Track Flounder and Halibut Accurately

It's easy to misjudge portion sizes and macros in fish, which can affect overall nutritional intake. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which fish has more protein?

Flounder has 24.2 g of protein, while Halibut has 22.5 g.

Which fish has fewer calories?

Halibut has 111 calories, whereas Flounder has 117 calories.

What is the fat content in Flounder?

Flounder contains 2.0 g of fat per 100 g.

What is the sodium content in Halibut?

Halibut has 82 mg of sodium per 100 g.

Do both fish contain carbs?

Both Flounder and Halibut contain 0 g of carbs.

How much sugar is in Flounder?

Flounder contains 0 g of sugar per 100 g.

Key Takeaways

• Flounder has 117 calories per 100 g.
• Halibut has 111 calories per 100 g.
• Flounder contains 24.2 g of protein.
• Halibut contains 22.5 g of protein.
• Both fish have 0 g of carbs.
• Flounder has 369 mg of sodium, while Halibut has 82 mg.