Flounder, coated, baked or broiled, made with margarine
✓
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 large fillet (255 g)
415.7 calories, 137.7 from fat
 
Carbs
31.9 g
 
Proteins
35.4 g
 
Fat
15.3 g
 
Sat. Fat
3.2 g

KEY FACTS

(learn about health benefits or risks)
  • Flounder, coated, baked or broiled, made with margarine 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 (16.5%/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, coated, baked or broiled, made with margarine 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
(1.6 cal/g)
High
Density
(16.5 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
71%
Protein
11%
Carbs
6%
Fiber
24%
Fat
16%
Saturated Fat
37%
Cholesterol
74%
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 margarine

Serving Size: large fillet (255g)

* Amount Per Serving
Calories 415.7 cal
Calories from Fat 137.7 cal
% Daily Value
Total Fat 15.3 g 23.5%
Saturated Fat 3.2 g 16%
Cholesterol 109.7 mg 36.5%
Sodium 1772.3 mg 73.8%
Total Carbohydrate 31.9 g 10.6%
Dietary Fiber 1.5 g 6.1%
Sugars (Added) 0 g 0%
Protein 35.4 g 70.8%
 
Vitamins
Vitamin A 535.5 IU 10.7%
Vitamin B6 0.2 mg 12.5%
Vitamin B12 2.6 mcg 42.9%
Vitamin C 0 mg 0%
Vitamin D 7.4 mcg 1.8%
Vitamin E 0 mg 0%
Vitamin K 17.1 mcg 21.4%
 
Minerals
Calcium (Ca) 130.1 mg 12.8%
Copper (Cu) 0.1 mg 6.6%
Iron (Fe) 2.4 mg 13.2%
Magnesium (Mg) 58.7 mg 14.7%
Manganese (Mn) 0 mg 0%
Potassium (K) 492.2 mg 14.1%
Phosphorus (P) 686 mg 68.6%
Selenium (Se) 76.2 mcg 108.9%
Zinc (Zn) 1.3 mg 8.8%