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 oz, boneless, raw (yield after cooking) (27 g)
37.3 calories, 6.3 from fat
 
Carbs
3.5 g
 
Proteins
3.9 g
 
Fat
0.7 g
 
Sat. Fat
0.2 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 (helps the regulation of hormones in the body), Phosphorus (helps provide effective digestion) and Vitamin B12 (helps you to get a good night's sleep).
  • 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)
8%
Protein
1%
Carbs
1%
Fiber
1%
Fat
1%
Saturated Fat
4%
Cholesterol
8%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

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12 min
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15 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 without fat

Serving Size: oz, boneless, raw (yield after cooking) (27g)

* Amount Per Serving
Calories 37.3 cal
Calories from Fat 6.3 cal
% Daily Value
Total Fat 0.7 g 1.1%
Saturated Fat 0.2 g 0.9%
Cholesterol 12.2 mg 4.1%
Sodium 187.7 mg 7.8%
Total Carbohydrate 3.5 g 1.2%
Dietary Fiber 0.2 g 0.6%
Sugars (Added) 0 g 0%
Protein 3.9 g 7.8%
 
Vitamins
Vitamin A 14.4 IU 0.3%
Vitamin B6 0 mg 1.4%
Vitamin B12 0.3 mcg 4.8%
Vitamin C 0 mg 0%
Vitamin D 0.8 mcg 0.2%
Vitamin E 0 mg 0%
Vitamin K 0.2 mcg 0.3%
 
Minerals
Calcium (Ca) 14 mg 1.4%
Copper (Cu) 0 mg 0.7%
Iron (Fe) 0.3 mg 1.5%
Magnesium (Mg) 6.5 mg 1.6%
Manganese (Mn) 0 mg 0%
Potassium (K) 54 mg 1.5%
Phosphorus (P) 75.9 mg 7.6%
Selenium (Se) 8.5 mcg 12.1%
Zinc (Zn) 0.1 mg 1%