Flounder, coated, baked or broiled, made with butter
✓
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)27 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)18 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 flounder (yield after cooking, bone removed) (308 g)
535.9 calories, 200.7 from fat
 
Carbs
38.5 g
 
Proteins
42.8 g
 
Fat
22.3 g
 
Sat. Fat
11.3 g

KEY FACTS

(learn about health benefits or risks)
  • Flounder, coated, baked or broiled, made with butter has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.06 cal/oz).
  • Rich in vitamins and minerals (14.6%/cal) - a good source of Selenium (a powerful booster of heart health), Phosphorus (helps provide effective digestion) and Vitamin B12 (helps you to get a good night's sleep).
  • Flounder, coated, baked or broiled, made with butter contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (28% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(1.7 cal/g)
High
Density
(14.6 %/cal)
Medium
Density
(0.7 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
86%
Protein
13%
Carbs
7%
Fiber
34%
Fat
56%
Saturated Fat
57%
Cholesterol
89%
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; A powerful booster of heart health.

NUTRITION LABEL

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

Nutrition Facts

Flounder, coated, baked or broiled, made with butter

Serving Size: medium flounder (yield after cooking, bone removed) (308g)

* Amount Per Serving
Calories 535.9 cal
Calories from Fat 200.7 cal
% Daily Value
Total Fat 22.3 g 34.3%
Saturated Fat 11.3 g 56.3%
Cholesterol 169.4 mg 56.5%
Sodium 2140.6 mg 89.2%
Total Carbohydrate 38.5 g 12.8%
Dietary Fiber 1.8 g 7.4%
Sugars (Added) 0 g 0%
Protein 42.8 g 85.6%
 
Vitamins
Vitamin A 564.7 IU 11.3%
Vitamin B6 0.3 mg 14.9%
Vitamin B12 3.1 mcg 52.4%
Vitamin C 0 mg 0%
Vitamin D 8.9 mcg 2.2%
Vitamin E 0 mg 0%
Vitamin K 3.4 mcg 4.2%
 
Minerals
Calcium (Ca) 157.1 mg 15.4%
Copper (Cu) 0.2 mg 8%
Iron (Fe) 2.9 mg 15.9%
Magnesium (Mg) 70.8 mg 17.7%
Manganese (Mn) 0 mg 0%
Potassium (K) 594.4 mg 17%
Phosphorus (P) 828.5 mg 82.9%
Selenium (Se) 92.4 mcg 132%
Zinc (Zn) 1.6 mg 10.7%