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 small fillet (113 g)
171.8 calories, 42.3 from fat
 
Carbs
13.2 g
 
Proteins
18 g
 
Fat
4.7 g
 
Sat. Fat
1.1 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 (a powerful booster of heart health), Phosphorus (a vital part of the body growth process) and Vitamin B12 (helps prevent Alzheimer's disease).
  • 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)
36%
Protein
4%
Carbs
3%
Fiber
7%
Fat
6%
Saturated Fat
32%
Cholesterol
28%
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; Important for the stimulation of antibodies.

NUTRITION LABEL

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

Nutrition Facts

Flounder, coated, fried, made with cooking spray

Serving Size: small fillet (113g)

* Amount Per Serving
Calories 171.8 cal
Calories from Fat 42.3 cal
% Daily Value
Total Fat 4.7 g 7.2%
Saturated Fat 1.1 g 5.6%
Cholesterol 97.2 mg 32.4%
Sodium 664.4 mg 27.7%
Total Carbohydrate 13.2 g 4.4%
Dietary Fiber 0.8 g 3.2%
Sugars (Added) 0 g 0%
Protein 18 g 36%
 
Vitamins
Vitamin A 97.9 IU 2%
Vitamin B6 0.1 mg 7%
Vitamin B12 1.3 mcg 21.8%
Vitamin C 0 mg 0%
Vitamin D 3.4 mcg 0.8%
Vitamin E 0 mg 0%
Vitamin K 1.5 mcg 1.8%
 
Minerals
Calcium (Ca) 64.4 mg 6.8%
Copper (Cu) 0.1 mg 3.8%
Iron (Fe) 1.3 mg 7.2%
Magnesium (Mg) 29.4 mg 7.3%
Manganese (Mn) 0 mg 0%
Potassium (K) 233.9 mg 6.7%
Phosphorus (P) 340.1 mg 34%
Selenium (Se) 38.4 mcg 54.9%
Zinc (Zn) 0.8 mg 5.3%