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 small flounder (yield after cooking, bone removed) (205 g)
289.1 calories, 54 from fat
 
Carbs
26.9 g
 
Proteins
29.7 g
 
Fat
6 g
 
Sat. Fat
1.4 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 (a powerful booster of heart health), 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)
59%
Protein
9%
Carbs
5%
Fiber
9%
Fat
7%
Saturated Fat
31%
Cholesterol
59%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
96 min
39 min
72 min
116 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

A powerful booster of heart health; Important for the stimulation of antibodies.

NUTRITION LABEL

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

Nutrition Facts

Flounder, coated, baked or broiled, made with cooking spray

Serving Size: small flounder (yield after cooking, bone removed) (205g)

* Amount Per Serving
Calories 289.1 cal
Calories from Fat 54 cal
% Daily Value
Total Fat 6 g 9.2%
Saturated Fat 1.4 g 7.2%
Cholesterol 92.3 mg 30.8%
Sodium 1424.8 mg 59.4%
Total Carbohydrate 26.9 g 9%
Dietary Fiber 1.2 g 4.9%
Sugars (Added) 0 g 0%
Protein 29.7 g 59.3%
 
Vitamins
Vitamin A 109.3 IU 2.2%
Vitamin B6 0.2 mg 10.5%
Vitamin B12 2.2 mcg 35.9%
Vitamin C 0 mg 0%
Vitamin D 5.9 mcg 1.5%
Vitamin E 0 mg 0%
Vitamin K 1.6 mcg 2.1%
 
Minerals
Calcium (Ca) 106.6 mg 10.3%
Copper (Cu) 0.1 mg 5.5%
Iron (Fe) 2 mg 11%
Magnesium (Mg) 49.2 mg 12.3%
Manganese (Mn) 0 mg 0%
Potassium (K) 410 mg 11.7%
Phosphorus (P) 574 mg 57.4%
Selenium (Se) 64.2 mcg 91.7%
Zinc (Zn) 1.1 mg 7.4%