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 small flounder (yield after cooking, bone removed) (205 g)
334.2 calories, 110.7 from fat
 
Carbs
25.6 g
 
Proteins
28.5 g
 
Fat
12.3 g
 
Sat. Fat
2.6 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)
57%
Protein
9%
Carbs
5%
Fiber
19%
Fat
13%
Saturated Fat
29%
Cholesterol
59%
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; 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: small flounder (yield after cooking, bone removed) (205g)

* Amount Per Serving
Calories 334.2 cal
Calories from Fat 110.7 cal
% Daily Value
Total Fat 12.3 g 18.9%
Saturated Fat 2.6 g 12.9%
Cholesterol 88.2 mg 29.4%
Sodium 1424.8 mg 59.4%
Total Carbohydrate 25.6 g 8.5%
Dietary Fiber 1.2 g 4.9%
Sugars (Added) 0 g 0%
Protein 28.5 g 56.9%
 
Vitamins
Vitamin A 430.5 IU 8.6%
Vitamin B6 0.2 mg 10%
Vitamin B12 2.1 mcg 34.5%
Vitamin C 0 mg 0%
Vitamin D 5.9 mcg 1.5%
Vitamin E 0 mg 0%
Vitamin K 13.7 mcg 17.2%
 
Minerals
Calcium (Ca) 104.6 mg 10.3%
Copper (Cu) 0.1 mg 5.3%
Iron (Fe) 1.9 mg 10.6%
Magnesium (Mg) 47.2 mg 11.8%
Manganese (Mn) 0 mg 0%
Potassium (K) 395.7 mg 11.3%
Phosphorus (P) 551.5 mg 55.1%
Selenium (Se) 61.3 mcg 87.6%
Zinc (Zn) 1.1 mg 7.1%