Flounder, coated, baked or broiled, made with oil
✓
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 cubic inch, boneless, cooked (17 g)
30.9 calories, 12.6 from fat
 
Carbs
2.1 g
 
Proteins
2.4 g
 
Fat
1.4 g
 
Sat. Fat
0.2 g

KEY FACTS

(learn about health benefits or risks)
  • Flounder, coated, baked or broiled, made with oil 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 (14.5%/cal) - a good source of Selenium (a powerful booster of heart health), Phosphorus (helps provide effective digestion) and Vitamin B12 (helps prevent Alzheimer's disease).
  • Flounder, coated, baked or broiled, made with oil 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
(1.8 cal/g)
High
Density
(14.5 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
5%
Protein
1%
Carbs
0%
Fiber
2%
Fat
1%
Saturated Fat
2%
Cholesterol
5%
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

Stimulates the creation of antioxidants; A powerful booster of heart health.

NUTRITION LABEL

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

Nutrition Facts

Flounder, coated, baked or broiled, made with oil

Serving Size: cubic inch, boneless, cooked (17g)

* Amount Per Serving
Calories 30.9 cal
Calories from Fat 12.6 cal
% Daily Value
Total Fat 1.4 g 2.1%
Saturated Fat 0.2 g 1.2%
Cholesterol 7.3 mg 2.4%
Sodium 118.2 mg 4.9%
Total Carbohydrate 2.1 g 0.7%
Dietary Fiber 0.1 g 0.4%
Sugars (Added) 0 g 0%
Protein 2.4 g 4.7%
 
Vitamins
Vitamin A 8.5 IU 0.2%
Vitamin B6 0 mg 0.8%
Vitamin B12 0.2 mcg 2.9%
Vitamin C 0 mg 0%
Vitamin D 0.5 mcg 0.1%
Vitamin E 0 mg 0%
Vitamin K 1.2 mcg 1.5%
 
Minerals
Calcium (Ca) 8.5 mg 0.9%
Copper (Cu) 0 mg 0.4%
Iron (Fe) 0.2 mg 0.9%
Magnesium (Mg) 3.9 mg 1%
Manganese (Mn) 0 mg 0%
Potassium (K) 32.6 mg 0.9%
Phosphorus (P) 45.6 mg 4.6%
Selenium (Se) 5.1 mcg 7.3%
Zinc (Zn) 0.1 mg 0.6%