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 medium flounder (yield after cooking, bone removed) (308 g)
468.2 calories, 115.2 from fat
 
Carbs
35.9 g
 
Proteins
49.1 g
 
Fat
12.8 g
 
Sat. Fat
3.1 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 (important for the stimulation of antibodies), 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)
98%
Protein
12%
Carbs
9%
Fiber
20%
Fat
15%
Saturated Fat
88%
Cholesterol
76%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
156 min
62 min
117 min
187 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

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, fried, made with cooking spray

Serving Size: medium flounder (yield after cooking, bone removed) (308g)

* Amount Per Serving
Calories 468.2 cal
Calories from Fat 115.2 cal
% Daily Value
Total Fat 12.8 g 19.6%
Saturated Fat 3.1 g 15.4%
Cholesterol 264.9 mg 88.3%
Sodium 1811 mg 75.5%
Total Carbohydrate 35.9 g 12%
Dietary Fiber 2.2 g 8.6%
Sugars (Added) 0 g 0%
Protein 49.1 g 98.2%
 
Vitamins
Vitamin A 266.9 IU 5.3%
Vitamin B6 0.4 mg 19.1%
Vitamin B12 3.6 mcg 59.5%
Vitamin C 0 mg 0%
Vitamin D 9.2 mcg 2.3%
Vitamin E 0 mg 0%
Vitamin K 4 mcg 5%
 
Minerals
Calcium (Ca) 175.6 mg 18.5%
Copper (Cu) 0.2 mg 10.5%
Iron (Fe) 3.5 mg 19.7%
Magnesium (Mg) 80.1 mg 20%
Manganese (Mn) 0 mg 0%
Potassium (K) 637.6 mg 18.2%
Phosphorus (P) 927.1 mg 92.7%
Selenium (Se) 104.7 mcg 149.6%
Zinc (Zn) 2.2 mg 14.4%