Flounder, baked or broiled, made without fat
✓
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 flounder (yield after cooking, bone removed) (462 g)
406.6 calories, 100.8 from fat
 
Carbs
0.5 g
 
Proteins
72.2 g
 
Fat
11.2 g
 
Sat. Fat
2.6 g

KEY FACTS

(learn about health benefits or risks)
  • Flounder, baked or broiled, made without fat 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 (29.3%/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 without fat 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
(29.3 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
144%
Protein
0%
Carbs
0%
Fiber
17%
Fat
13%
Saturated Fat
88%
Cholesterol
129%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
136 min
54 min
102 min
163 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

Important for the stimulation of antibodies; Helps the regulation of hormones in the body.

NUTRITION LABEL

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

Nutrition Facts

Flounder, baked or broiled, made without fat

Serving Size: large flounder (yield after cooking, bone removed) (462g)

* Amount Per Serving
Calories 406.6 cal
Calories from Fat 100.8 cal
% Daily Value
Total Fat 11.2 g 17.3%
Saturated Fat 2.6 g 12.8%
Cholesterol 263.3 mg 87.8%
Sodium 3104.6 mg 129.4%
Total Carbohydrate 0.5 g 0.2%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 72.2 g 144.4%
 
Vitamins
Vitamin A 169.4 IU 3.4%
Vitamin B6 0.5 mg 25.9%
Vitamin B12 5.9 mcg 98.6%
Vitamin C 2.3 mg 3.8%
Vitamin D 16.2 mcg 4%
Vitamin E 0 mg 0%
Vitamin K 0.5 mcg 0.6%
 
Minerals
Calcium (Ca) 124.7 mg 13.9%
Copper (Cu) 0.1 mg 5.5%
Iron (Fe) 1.1 mg 5.9%
Magnesium (Mg) 106.3 mg 26.6%
Manganese (Mn) 0 mg 0%
Potassium (K) 937.9 mg 26.8%
Phosphorus (P) 1464.5 mg 146.5%
Selenium (Se) 154.8 mcg 221.1%
Zinc (Zn) 1.8 mg 12.3%