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 small flounder (yield after cooking, bone removed) (205 g)
188.6 calories, 52.2 from fat
 
Carbs
0.4 g
 
Proteins
31.9 g
 
Fat
5.8 g
 
Sat. Fat
1.2 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 (a vital part of the body growth process) and Vitamin B12 (helps you to get a good night's sleep).
  • 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)
64%
Protein
0%
Carbs
0%
Fiber
9%
Fat
6%
Saturated Fat
38%
Cholesterol
57%
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

Important for the stimulation of antibodies; Stimulates the creation of antioxidants.

NUTRITION LABEL

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

Nutrition Facts

Flounder, baked or broiled, made with cooking spray

Serving Size: small flounder (yield after cooking, bone removed) (205g)

* Amount Per Serving
Calories 188.6 cal
Calories from Fat 52.2 cal
% Daily Value
Total Fat 5.8 g 8.9%
Saturated Fat 1.2 g 5.9%
Cholesterol 114.8 mg 38.3%
Sodium 1377.6 mg 57.4%
Total Carbohydrate 0.4 g 0.1%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 31.9 g 63.8%
 
Vitamins
Vitamin A 75.2 IU 1.5%
Vitamin B6 0.2 mg 11.4%
Vitamin B12 2.6 mcg 43.7%
Vitamin C 1 mg 1.7%
Vitamin D 7.2 mcg 1.8%
Vitamin E 0 mg 0%
Vitamin K 0.2 mcg 0.3%
 
Minerals
Calcium (Ca) 55.4 mg 6.2%
Copper (Cu) 0 mg 2.5%
Iron (Fe) 0.5 mg 2.6%
Magnesium (Mg) 47.2 mg 11.8%
Manganese (Mn) 0 mg 0%
Potassium (K) 414.1 mg 11.8%
Phosphorus (P) 647.8 mg 64.8%
Selenium (Se) 68.5 mcg 97.8%
Zinc (Zn) 0.8 mg 5.5%