Flounder, baked or broiled, made with cooking spray
✓
Small Fillet113 g
✓
Medium Fillet170 g
✓
Large Fillet255 g
✓
Small Flounder (yield After Cooking, Bone Removed)205 g
✓
Medium Flounder (yield After Cooking, Bone Removed)308 g
✓
Large Flounder (yield After Cooking, Bone Removed)462 g
✓
Cup, Cooked, Flaked136 g
✓
Oz, Boneless, Raw (yield After Cooking)23 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)15 g
✓
Oz, With Bone, Cooked (yield After Bone Removed)19 g
✓
Cubic Inch, With Bone, Cooked (yield After Bone Removed)11 g
✓
Cubic Inch, Boneless, Cooked17 g

Calories in 1 oz, with bone, raw (yield after cooking, bone removed) (15 g)
13.8 calories, 3.6 from fat
 
Carbs
0 g
 
Proteins
2.3 g
 
Fat
0.4 g
 
Sat. Fat
0.1 g

KEY FACTS

(learn about health benefits or risks)
  • Flounder, baked or broiled, made with cooking spray has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz).
  • Rich in vitamins and minerals (27.9%/cal) - a good source of Selenium (a powerful booster of heart health), Phosphorus (helps provide effective digestion) and Vitamin B12 (helps prevent Alzheimer's disease).
  • Flounder, baked or broiled, made with cooking spray contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (31% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Low
Density
(0.9 cal/g)
High
Density
(27.9 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
5%
Protein
0%
Carbs
0%
Fiber
1%
Fat
0%
Saturated Fat
3%
Cholesterol
4%
Sodium
0%
Added Sugar

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VITAMINS

(% of daily value based on 2000 calories per day)

MINERALS

(% of daily value based on 2000 calories per day)

Great source of Selenium

Stimulates the creation of antioxidants; A powerful booster of heart health.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Flounder, baked or broiled, made with cooking spray

Serving Size: oz, with bone, raw (yield after cooking, bone removed) (15g)

* Amount Per Serving
Calories 13.8 cal
Calories from Fat 3.6 cal
% Daily Value
Total Fat 0.4 g 0.7%
Saturated Fat 0.1 g 0.4%
Cholesterol 8.4 mg 2.8%
Sodium 100.8 mg 4.2%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 2.3 g 4.7%
 
Vitamins
Vitamin A 5.5 IU 0.1%
Vitamin B6 0 mg 0.8%
Vitamin B12 0.2 mcg 3.2%
Vitamin C 0.1 mg 0.1%
Vitamin D 0.5 mcg 0.1%
Vitamin E 0 mg 0%
Vitamin K 0 mcg 0%
 
Minerals
Calcium (Ca) 4.1 mg 0.5%
Copper (Cu) 0 mg 0.2%
Iron (Fe) 0 mg 0.2%
Magnesium (Mg) 3.5 mg 0.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 30.3 mg 0.9%
Phosphorus (P) 47.4 mg 4.7%
Selenium (Se) 5 mcg 7.2%
Zinc (Zn) 0.1 mg 0.4%