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 flounder (yield after cooking, bone removed) (308 g)
502 calories, 166.5 from fat
 
Carbs
38.5 g
 
Proteins
42.8 g
 
Fat
18.5 g
 
Sat. Fat
3.9 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 (stimulates the creation of antioxidants), Phosphorus (helps provide effective digestion) 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)
86%
Protein
13%
Carbs
7%
Fiber
28%
Fat
19%
Saturated Fat
44%
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 margarine

Serving Size: medium flounder (yield after cooking, bone removed) (308g)

* Amount Per Serving
Calories 502 cal
Calories from Fat 166.5 cal
% Daily Value
Total Fat 18.5 g 28.4%
Saturated Fat 3.9 g 19.3%
Cholesterol 132.4 mg 44.1%
Sodium 2140.6 mg 89.2%
Total Carbohydrate 38.5 g 12.8%
Dietary Fiber 1.8 g 7.4%
Sugars (Added) 0 g 0%
Protein 42.8 g 85.5%
 
Vitamins
Vitamin A 646.8 IU 12.9%
Vitamin B6 0.3 mg 15.1%
Vitamin B12 3.1 mcg 51.8%
Vitamin C 0 mg 0%
Vitamin D 8.9 mcg 2.2%
Vitamin E 0 mg 0%
Vitamin K 20.6 mcg 25.8%
 
Minerals
Calcium (Ca) 157.1 mg 15.4%
Copper (Cu) 0.2 mg 8%
Iron (Fe) 2.9 mg 15.9%
Magnesium (Mg) 70.8 mg 17.7%
Manganese (Mn) 0 mg 0%
Potassium (K) 594.4 mg 17%
Phosphorus (P) 828.5 mg 82.9%
Selenium (Se) 92.1 mcg 131.6%
Zinc (Zn) 1.6 mg 10.7%