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 oz, with bone, cooked (yield after bone removed) (19 g)
31 calories, 9.9 from fat
 
Carbs
2.4 g
 
Proteins
2.6 g
 
Fat
1.1 g
 
Sat. Fat
0.2 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 (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 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)
5%
Protein
1%
Carbs
1%
Fiber
2%
Fat
1%
Saturated Fat
3%
Cholesterol
6%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
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Cleaning
Child Care
10 min
4 min
8 min
12 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

Helps the regulation of hormones in the body; 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 margarine

Serving Size: oz, with bone, cooked (yield after bone removed) (19g)

* Amount Per Serving
Calories 31 cal
Calories from Fat 9.9 cal
% Daily Value
Total Fat 1.1 g 1.8%
Saturated Fat 0.2 g 1.2%
Cholesterol 8.2 mg 2.7%
Sodium 132.1 mg 5.5%
Total Carbohydrate 2.4 g 0.8%
Dietary Fiber 0.1 g 0.5%
Sugars (Added) 0 g 0%
Protein 2.6 g 5.3%
 
Vitamins
Vitamin A 39.9 IU 0.8%
Vitamin B6 0 mg 0.9%
Vitamin B12 0.2 mcg 3.2%
Vitamin C 0 mg 0%
Vitamin D 0.6 mcg 0.1%
Vitamin E 0 mg 0%
Vitamin K 1.3 mcg 1.6%
 
Minerals
Calcium (Ca) 9.7 mg 1%
Copper (Cu) 0 mg 0.5%
Iron (Fe) 0.2 mg 1%
Magnesium (Mg) 4.4 mg 1.1%
Manganese (Mn) 0 mg 0%
Potassium (K) 36.7 mg 1%
Phosphorus (P) 51.1 mg 5.1%
Selenium (Se) 5.7 mcg 8.1%
Zinc (Zn) 0.1 mg 0.7%