Flounder, baked or broiled, made with margarine
✓
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 large fillet (255 g)
270.3 calories, 107.1 from fat
 
Carbs
0.3 g
 
Proteins
38.7 g
 
Fat
11.9 g
 
Sat. Fat
2.4 g

KEY FACTS

(learn about health benefits or risks)
  • Flounder, baked or broiled, made with margarine has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.04 cal/oz).
  • Rich in vitamins and minerals (25%/cal) - a good source of Selenium (important for the stimulation of antibodies), Phosphorus (helps provide effective digestion) and Vitamin B12 (helps you to get a good night's sleep).
  • Flounder, baked or broiled, made with margarine contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (30% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Low
Density
(1.1 cal/g)
High
Density
(25 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
77%
Protein
0%
Carbs
0%
Fiber
18%
Fat
12%
Saturated Fat
47%
Cholesterol
71%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

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108 min

VITAMINS

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

MINERALS

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

Great source of Selenium

A powerful booster of heart health; Important for the stimulation of antibodies.

NUTRITION LABEL

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

Nutrition Facts

Flounder, baked or broiled, made with margarine

Serving Size: large fillet (255g)

* Amount Per Serving
Calories 270.3 cal
Calories from Fat 107.1 cal
% Daily Value
Total Fat 11.9 g 18.2%
Saturated Fat 2.4 g 11.9%
Cholesterol 140.3 mg 46.7%
Sodium 1713.6 mg 71.4%
Total Carbohydrate 0.3 g 0.1%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 38.7 g 77.4%
 
Vitamins
Vitamin A 365.5 IU 7.3%
Vitamin B6 0.3 mg 13.9%
Vitamin B12 3.2 mcg 53.1%
Vitamin C 1.3 mg 2.1%
Vitamin D 8.9 mcg 2.2%
Vitamin E 0 mg 0%
Vitamin K 10.2 mcg 12.8%
 
Minerals
Calcium (Ca) 68.9 mg 7.7%
Copper (Cu) 0.1 mg 3.1%
Iron (Fe) 0.6 mg 3.1%
Magnesium (Mg) 56.1 mg 14%
Manganese (Mn) 0 mg 0%
Potassium (K) 504.9 mg 14.4%
Phosphorus (P) 788 mg 78.8%
Selenium (Se) 82.9 mcg 118.4%
Zinc (Zn) 1 mg 6.6%