Flounder, coated, fried, made with cooking spray
✓
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)
387.6 calories, 95.4 from fat
 
Carbs
29.7 g
 
Proteins
40.6 g
 
Fat
10.6 g
 
Sat. Fat
2.5 g

KEY FACTS

(learn about health benefits or risks)
  • Flounder, coated, fried, made with cooking spray 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 (18.9%/cal) - a good source of Selenium (a powerful booster of heart health), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue) and Vitamin B12 (helps you to get a good night's sleep).
  • Flounder, coated, fried, made with cooking spray contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (32% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(1.5 cal/g)
High
Density
(18.9 %/cal)
Medium
Density
(0.6 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
81%
Protein
10%
Carbs
7%
Fiber
16%
Fat
13%
Saturated Fat
73%
Cholesterol
63%
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; Helps the regulation of hormones in the body.

NUTRITION LABEL

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

Nutrition Facts

Flounder, coated, fried, made with cooking spray

Serving Size: large fillet (255g)

* Amount Per Serving
Calories 387.6 cal
Calories from Fat 95.4 cal
% Daily Value
Total Fat 10.6 g 16.2%
Saturated Fat 2.5 g 12.7%
Cholesterol 219.3 mg 73.1%
Sodium 1499.4 mg 62.5%
Total Carbohydrate 29.7 g 9.9%
Dietary Fiber 1.8 g 7.1%
Sugars (Added) 0 g 0%
Protein 40.6 g 81.3%
 
Vitamins
Vitamin A 221 IU 4.4%
Vitamin B6 0.3 mg 15.8%
Vitamin B12 3 mcg 49.3%
Vitamin C 0 mg 0%
Vitamin D 7.7 mcg 1.9%
Vitamin E 0 mg 0%
Vitamin K 3.3 mcg 4.1%
 
Minerals
Calcium (Ca) 145.4 mg 15.3%
Copper (Cu) 0.2 mg 8.7%
Iron (Fe) 2.9 mg 16.3%
Magnesium (Mg) 66.3 mg 16.6%
Manganese (Mn) 0 mg 0%
Potassium (K) 527.9 mg 15.1%
Phosphorus (P) 767.6 mg 76.8%
Selenium (Se) 86.7 mcg 123.9%
Zinc (Zn) 1.8 mg 11.9%