Flounder, coated, baked or broiled, made with cooking spray
✓
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 fillet (170 g)
239.7 calories, 45 from fat
 
Carbs
22.3 g
 
Proteins
24.6 g
 
Fat
5 g
 
Sat. Fat
1.2 g

KEY FACTS

(learn about health benefits or risks)
  • Flounder, coated, baked or broiled, made with cooking spray has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.05 cal/oz).
  • Rich in vitamins and minerals (18.3%/cal) - a good source of Selenium (stimulates the creation of antioxidants), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue) and Vitamin B12 (helps you to get a good night's sleep).
  • Flounder, coated, baked or broiled, made with cooking spray contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (29% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(1.4 cal/g)
High
Density
(18.3 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
49%
Protein
7%
Carbs
4%
Fiber
8%
Fat
6%
Saturated Fat
26%
Cholesterol
49%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

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80 min
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96 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; 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 cooking spray

Serving Size: medium fillet (170g)

* Amount Per Serving
Calories 239.7 cal
Calories from Fat 45 cal
% Daily Value
Total Fat 5 g 7.7%
Saturated Fat 1.2 g 6%
Cholesterol 76.5 mg 25.5%
Sodium 1181.5 mg 49.2%
Total Carbohydrate 22.3 g 7.4%
Dietary Fiber 1 g 4.1%
Sugars (Added) 0 g 0%
Protein 24.6 g 49.2%
 
Vitamins
Vitamin A 90.7 IU 1.8%
Vitamin B6 0.2 mg 8.7%
Vitamin B12 1.8 mcg 29.8%
Vitamin C 0 mg 0%
Vitamin D 4.9 mcg 1.2%
Vitamin E 0 mg 0%
Vitamin K 1.4 mcg 1.7%
 
Minerals
Calcium (Ca) 88.4 mg 8.5%
Copper (Cu) 0.1 mg 4.6%
Iron (Fe) 1.6 mg 9.2%
Magnesium (Mg) 40.8 mg 10.2%
Manganese (Mn) 0 mg 0%
Potassium (K) 340 mg 9.7%
Phosphorus (P) 476 mg 47.6%
Selenium (Se) 53.2 mcg 76%
Zinc (Zn) 0.9 mg 6.1%