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 medium fillet (170 g)
180.2 calories, 71.1 from fat
 
Carbs
0.2 g
 
Proteins
25.8 g
 
Fat
7.9 g
 
Sat. Fat
1.6 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 (releaves minor health problems like muscle weakness, numbness and fatigue) 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)
52%
Protein
0%
Carbs
0%
Fiber
12%
Fat
8%
Saturated Fat
31%
Cholesterol
48%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
60 min
24 min
45 min
72 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; Stimulates the creation of antioxidants.

NUTRITION LABEL

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

Nutrition Facts

Flounder, baked or broiled, made with margarine

Serving Size: medium fillet (170g)

* Amount Per Serving
Calories 180.2 cal
Calories from Fat 71.1 cal
% Daily Value
Total Fat 7.9 g 12.2%
Saturated Fat 1.6 g 7.9%
Cholesterol 93.5 mg 31.2%
Sodium 1142.4 mg 47.6%
Total Carbohydrate 0.2 g 0.1%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 25.8 g 51.6%
 
Vitamins
Vitamin A 243.7 IU 4.9%
Vitamin B6 0.2 mg 9.3%
Vitamin B12 2.1 mcg 35.4%
Vitamin C 0.9 mg 1.4%
Vitamin D 6 mcg 1.5%
Vitamin E 0 mg 0%
Vitamin K 6.8 mcg 8.5%
 
Minerals
Calcium (Ca) 45.9 mg 5.1%
Copper (Cu) 0 mg 2%
Iron (Fe) 0.4 mg 2.1%
Magnesium (Mg) 37.4 mg 9.4%
Manganese (Mn) 0 mg 0%
Potassium (K) 336.6 mg 9.6%
Phosphorus (P) 525.3 mg 52.5%
Selenium (Se) 55.3 mcg 78.9%
Zinc (Zn) 0.7 mg 4.4%