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 flounder (yield after cooking, bone removed) (462 g)
702.2 calories, 171.9 from fat
 
Carbs
53.8 g
 
Proteins
73.6 g
 
Fat
19.1 g
 
Sat. Fat
4.6 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 (helps provide effective digestion) 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)
147%
Protein
18%
Carbs
13%
Fiber
29%
Fat
23%
Saturated Fat
132%
Cholesterol
113%
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

Helps the regulation of hormones in the body; A powerful booster of heart health.

NUTRITION LABEL

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

Nutrition Facts

Flounder, coated, fried, made with cooking spray

Serving Size: large flounder (yield after cooking, bone removed) (462g)

* Amount Per Serving
Calories 702.2 cal
Calories from Fat 171.9 cal
% Daily Value
Total Fat 19.1 g 29.4%
Saturated Fat 4.6 g 23.1%
Cholesterol 397.3 mg 132.4%
Sodium 2716.6 mg 113.2%
Total Carbohydrate 53.8 g 17.9%
Dietary Fiber 3.2 g 12.9%
Sugars (Added) 0 g 0%
Protein 73.6 g 147.3%
 
Vitamins
Vitamin A 400.4 IU 8%
Vitamin B6 0.6 mg 28.6%
Vitamin B12 5.4 mcg 89.3%
Vitamin C 0 mg 0%
Vitamin D 13.9 mcg 3.5%
Vitamin E 0 mg 0%
Vitamin K 6 mcg 7.5%
 
Minerals
Calcium (Ca) 263.3 mg 27.7%
Copper (Cu) 0.3 mg 15.7%
Iron (Fe) 5.3 mg 29.5%
Magnesium (Mg) 120.1 mg 30%
Manganese (Mn) 0 mg 0%
Potassium (K) 956.3 mg 27.3%
Phosphorus (P) 1390.6 mg 139.1%
Selenium (Se) 157.1 mcg 224.4%
Zinc (Zn) 3.2 mg 21.6%