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, with bone, cooked (yield after bone removed) (19 g)
26.2 calories, 4.5 from fat
 
Carbs
2.5 g
 
Proteins
2.8 g
 
Fat
0.5 g
 
Sat. Fat
0.1 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 (releaves minor health problems like muscle weakness, numbness and fatigue) 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)
6%
Protein
1%
Carbs
1%
Fiber
1%
Fat
1%
Saturated Fat
3%
Cholesterol
6%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
9 min
3 min
7 min
10 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; Stimulates the creation of antioxidants.

NUTRITION LABEL

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

Nutrition Facts

Flounder, coated, baked or broiled, made without fat

Serving Size: oz, with bone, cooked (yield after bone removed) (19g)

* Amount Per Serving
Calories 26.2 cal
Calories from Fat 4.5 cal
% Daily Value
Total Fat 0.5 g 0.8%
Saturated Fat 0.1 g 0.7%
Cholesterol 8.6 mg 2.9%
Sodium 132.1 mg 5.5%
Total Carbohydrate 2.5 g 0.8%
Dietary Fiber 0.1 g 0.5%
Sugars (Added) 0 g 0%
Protein 2.8 g 5.5%
 
Vitamins
Vitamin A 10.1 IU 0.2%
Vitamin B6 0 mg 1%
Vitamin B12 0.2 mcg 3.4%
Vitamin C 0 mg 0%
Vitamin D 0.6 mcg 0.1%
Vitamin E 0 mg 0%
Vitamin K 0.2 mcg 0.2%
 
Minerals
Calcium (Ca) 9.9 mg 1%
Copper (Cu) 0 mg 0.5%
Iron (Fe) 0.2 mg 1%
Magnesium (Mg) 4.6 mg 1.1%
Manganese (Mn) 0 mg 0%
Potassium (K) 38 mg 1.1%
Phosphorus (P) 53.4 mg 5.3%
Selenium (Se) 6 mcg 8.5%
Zinc (Zn) 0.1 mg 0.7%