Flounder and sole share many characteristics. Both types of fish live on the bottom of the ocean floor and feature a flat body with both eyes on the same side of their heads. Flounders are from the Atlantic Ocean and the Gulf of Mexico, while sole is found in the Pacific Ocean. Both fish are a lean source of protein and a nutritious addition to any diet.
Calories and Macronutrients
A 3-oz. serving of flounder or sole provides just 99 calories. The fish contain just 1 g of fat and no carbohydrates. This serving also provides 21 g of protein, comparable to the amount in 3 oz. of sirloin steak.
Vitamins
Sole and flounder are sources of nine different vitamins. A 3-oz. serving offers 5 percent of the recommended dietary allowance for thiamine and pantothenic acid, 6 percent for riboflavin, 9 percent for niacin, 10 percent for vitamin B-6, 2 percent for folate and 36 percent for vitamin B-12. The B vitamins help you convert food into energy and support red blood cell formation and function. The fish also provides 1 percent of the RDA for vitamin A and 3 percent of the antioxidant vitamin E.
Minerals
Eating 3 oz. of sole or flounder supports bone health as it provides 25 percent of the RDA for phosphorus and 2 percent of the RDA for calcium. With 12 percent of the RDA for magnesium, sole and flounder help support enzyme production. Sole and flounder provide 8 percent of the RDA for potassium and 2 percent for iron. These fish are also a source of trace minerals, with 1 percent of the RDA for copper and manganese, 4 percent for zinc and 71 percent for selenium.
Considerations
The American Heart Association recommends eating fish twice to benefit from omega-3 fatty acids which may protect you from heart disease. This recommendation is for fatty fish, such as salmon or mackerel. A 3-oz. serving of sole and flounder contains 478 mg of omega-3 fatty acids, compared with 1,921 mg in salmon. Sole and flounder do contain some cholesterol, with 58 mg per 3 oz.
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