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 flounder (yield after cooking, bone removed) (462 g)
637.6 calories, 109.8 from fat
 
Carbs
60.5 g
 
Proteins
67.1 g
 
Fat
12.2 g
 
Sat. Fat
3.2 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 (important for the stimulation of antibodies), 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)
134%
Protein
20%
Carbs
11%
Fiber
19%
Fat
16%
Saturated Fat
69%
Cholesterol
134%
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 flounder (yield after cooking, bone removed) (462g)

* Amount Per Serving
Calories 637.6 cal
Calories from Fat 109.8 cal
% Daily Value
Total Fat 12.2 g 18.8%
Saturated Fat 3.2 g 15.9%
Cholesterol 207.9 mg 69.3%
Sodium 3210.9 mg 133.8%
Total Carbohydrate 60.5 g 20.2%
Dietary Fiber 2.8 g 11.1%
Sugars (Added) 0 g 0%
Protein 67.1 g 134.2%
 
Vitamins
Vitamin A 246.4 IU 4.9%
Vitamin B6 0.5 mg 23.6%
Vitamin B12 4.9 mcg 81.6%
Vitamin C 0 mg 0%
Vitamin D 13.4 mcg 3.3%
Vitamin E 0 mg 0%
Vitamin K 3.7 mcg 4.6%
 
Minerals
Calcium (Ca) 240.2 mg 23.1%
Copper (Cu) 0.2 mg 12.5%
Iron (Fe) 4.5 mg 25.2%
Magnesium (Mg) 110.9 mg 27.7%
Manganese (Mn) 0 mg 0%
Potassium (K) 924 mg 26.4%
Phosphorus (P) 1298.2 mg 129.8%
Selenium (Se) 145.1 mcg 207.2%
Zinc (Zn) 2.5 mg 16.9%