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 flounder (yield after cooking, bone removed) (308 g)
434.3 calories, 81 from fat
 
Carbs
40.5 g
 
Proteins
44.6 g
 
Fat
9 g
 
Sat. Fat
2.2 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 (a vital part of the body growth process) and Vitamin B12 (helps prevent Alzheimer's disease).
  • 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)
89%
Protein
14%
Carbs
7%
Fiber
14%
Fat
11%
Saturated Fat
46%
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; Stimulates the creation of antioxidants.

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 flounder (yield after cooking, bone removed) (308g)

* Amount Per Serving
Calories 434.3 cal
Calories from Fat 81 cal
% Daily Value
Total Fat 9 g 13.9%
Saturated Fat 2.2 g 10.9%
Cholesterol 138.6 mg 46.2%
Sodium 2140.6 mg 89.2%
Total Carbohydrate 40.5 g 13.5%
Dietary Fiber 1.8 g 7.4%
Sugars (Added) 0 g 0%
Protein 44.6 g 89.1%
 
Vitamins
Vitamin A 164.3 IU 3.3%
Vitamin B6 0.3 mg 15.7%
Vitamin B12 3.2 mcg 53.9%
Vitamin C 0 mg 0%
Vitamin D 8.9 mcg 2.2%
Vitamin E 0 mg 0%
Vitamin K 2.5 mcg 3.1%
 
Minerals
Calcium (Ca) 160.2 mg 15.4%
Copper (Cu) 0.2 mg 8.3%
Iron (Fe) 3 mg 16.6%
Magnesium (Mg) 73.9 mg 18.5%
Manganese (Mn) 0 mg 0%
Potassium (K) 616 mg 17.6%
Phosphorus (P) 862.4 mg 86.2%
Selenium (Se) 96.4 mcg 137.7%
Zinc (Zn) 1.7 mg 11.1%