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 medium fillet (170 g)
277.1 calories, 91.8 from fat
 
Carbs
21.3 g
 
Proteins
23.6 g
 
Fat
10.2 g
 
Sat. Fat
2.1 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 (helps the regulation of hormones in the body), Phosphorus (a vital part of the body growth process) and Vitamin B12 (helps prevent Alzheimer's disease).
  • 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)
47%
Protein
7%
Carbs
4%
Fiber
16%
Fat
11%
Saturated Fat
24%
Cholesterol
49%
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

A powerful booster of heart health; Helps the regulation of hormones in the body.

NUTRITION LABEL

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

Nutrition Facts

Flounder, coated, baked or broiled, made with margarine

Serving Size: medium fillet (170g)

* Amount Per Serving
Calories 277.1 cal
Calories from Fat 91.8 cal
% Daily Value
Total Fat 10.2 g 15.7%
Saturated Fat 2.1 g 10.7%
Cholesterol 73.1 mg 24.4%
Sodium 1181.5 mg 49.2%
Total Carbohydrate 21.3 g 7.1%
Dietary Fiber 1 g 4.1%
Sugars (Added) 0 g 0%
Protein 23.6 g 47.2%
 
Vitamins
Vitamin A 357 IU 7.1%
Vitamin B6 0.2 mg 8.3%
Vitamin B12 1.7 mcg 28.6%
Vitamin C 0 mg 0%
Vitamin D 4.9 mcg 1.2%
Vitamin E 0 mg 0%
Vitamin K 11.4 mcg 14.2%
 
Minerals
Calcium (Ca) 86.7 mg 8.5%
Copper (Cu) 0.1 mg 4.4%
Iron (Fe) 1.6 mg 8.8%
Magnesium (Mg) 39.1 mg 9.8%
Manganese (Mn) 0 mg 0%
Potassium (K) 328.1 mg 9.4%
Phosphorus (P) 457.3 mg 45.7%
Selenium (Se) 50.8 mcg 72.6%
Zinc (Zn) 0.9 mg 5.9%