Flounder, baked or broiled, made with oil
✓
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, boneless, cooked (28 g)
33 calories, 15.3 from fat
 
Carbs
0 g
 
Proteins
4.3 g
 
Fat
1.7 g
 
Sat. Fat
0.3 g

KEY FACTS

(learn about health benefits or risks)
  • Flounder, baked or broiled, made with oil has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.04 cal/oz).
  • Rich in vitamins and minerals (22.1%/cal) - a good source of Selenium (helps the regulation of hormones in the body), Phosphorus (helps provide effective digestion) and Vitamin B12 (helps you to get a good night's sleep).
  • Flounder, baked or broiled, made with oil 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
Medium
Density
(1.2 cal/g)
High
Density
(22.1 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
9%
Protein
0%
Carbs
0%
Fiber
3%
Fat
1%
Saturated Fat
5%
Cholesterol
8%
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

Helps the regulation of hormones in the body; Stimulates the creation of antioxidants.

NUTRITION LABEL

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

Nutrition Facts

Flounder, baked or broiled, made with oil

Serving Size: oz, boneless, cooked (28g)

* Amount Per Serving
Calories 33 cal
Calories from Fat 15.3 cal
% Daily Value
Total Fat 1.7 g 2.6%
Saturated Fat 0.3 g 1.4%
Cholesterol 15.4 mg 5.1%
Sodium 188.2 mg 7.8%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 4.3 g 8.5%
 
Vitamins
Vitamin A 10.3 IU 0.2%
Vitamin B6 0 mg 1.5%
Vitamin B12 0.3 mcg 5.8%
Vitamin C 0.1 mg 0.2%
Vitamin D 1 mcg 0.2%
Vitamin E 0 mg 0%
Vitamin K 1.2 mcg 1.5%
 
Minerals
Calcium (Ca) 7.3 mg 0.8%
Copper (Cu) 0 mg 0.3%
Iron (Fe) 0.1 mg 0.4%
Magnesium (Mg) 6.2 mg 1.5%
Manganese (Mn) 0 mg 0%
Potassium (K) 55.2 mg 1.6%
Phosphorus (P) 86.2 mg 8.6%
Selenium (Se) 9.1 mcg 13%
Zinc (Zn) 0.1 mg 0.7%