Flounder, coated, baked or broiled, made without fat
✓
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 large fillet (255 g)
351.9 calories, 60.3 from fat
 
Carbs
33.4 g
 
Proteins
37 g
 
Fat
6.7 g
 
Sat. Fat
1.8 g

KEY FACTS

(learn about health benefits or risks)
  • Flounder, coated, baked or broiled, made without fat has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.05 cal/oz).
  • Rich in vitamins and minerals (18.8%/cal) - a good source of Selenium (stimulates the creation of antioxidants), Phosphorus (a vital part of the body growth process) and Vitamin B12 (helps prevent Alzheimer's disease).
  • Flounder, coated, baked or broiled, made without fat contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (29% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(1.4 cal/g)
High
Density
(18.8 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
74%
Protein
11%
Carbs
6%
Fiber
10%
Fat
9%
Saturated Fat
38%
Cholesterol
74%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

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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 without fat

Serving Size: large fillet (255g)

* Amount Per Serving
Calories 351.9 cal
Calories from Fat 60.3 cal
% Daily Value
Total Fat 6.7 g 10.4%
Saturated Fat 1.8 g 8.8%
Cholesterol 114.8 mg 38.3%
Sodium 1772.3 mg 73.8%
Total Carbohydrate 33.4 g 11.1%
Dietary Fiber 1.5 g 6.1%
Sugars (Added) 0 g 0%
Protein 37 g 74.1%
 
Vitamins
Vitamin A 136 IU 2.7%
Vitamin B6 0.3 mg 13%
Vitamin B12 2.7 mcg 45.1%
Vitamin C 0 mg 0%
Vitamin D 7.4 mcg 1.8%
Vitamin E 0 mg 0%
Vitamin K 2 mcg 2.6%
 
Minerals
Calcium (Ca) 132.6 mg 12.8%
Copper (Cu) 0.1 mg 6.9%
Iron (Fe) 2.5 mg 13.9%
Magnesium (Mg) 61.2 mg 15.3%
Manganese (Mn) 0 mg 0%
Potassium (K) 510 mg 14.6%
Phosphorus (P) 716.6 mg 71.7%
Selenium (Se) 80.1 mcg 114.4%
Zinc (Zn) 1.4 mg 9.4%