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 flounder (yield after cooking, bone removed) (205 g)
311.6 calories, 76.5 from fat
 
Carbs
23.9 g
 
Proteins
32.7 g
 
Fat
8.5 g
 
Sat. Fat
2 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 (stimulates the creation of antioxidants), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue) 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)
65%
Protein
8%
Carbs
6%
Fiber
13%
Fat
10%
Saturated Fat
59%
Cholesterol
50%
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

Important for the stimulation of antibodies; Stimulates the creation of antioxidants.

NUTRITION LABEL

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

Nutrition Facts

Flounder, coated, fried, made with cooking spray

Serving Size: small flounder (yield after cooking, bone removed) (205g)

* Amount Per Serving
Calories 311.6 cal
Calories from Fat 76.5 cal
% Daily Value
Total Fat 8.5 g 13.1%
Saturated Fat 2 g 10.2%
Cholesterol 176.3 mg 58.8%
Sodium 1205.4 mg 50.2%
Total Carbohydrate 23.9 g 8%
Dietary Fiber 1.4 g 5.7%
Sugars (Added) 0 g 0%
Protein 32.7 g 65.4%
 
Vitamins
Vitamin A 177.7 IU 3.6%
Vitamin B6 0.3 mg 12.7%
Vitamin B12 2.4 mcg 39.6%
Vitamin C 0 mg 0%
Vitamin D 6.2 mcg 1.5%
Vitamin E 0 mg 0%
Vitamin K 2.7 mcg 3.3%
 
Minerals
Calcium (Ca) 116.9 mg 12.3%
Copper (Cu) 0.1 mg 7%
Iron (Fe) 2.4 mg 13.1%
Magnesium (Mg) 53.3 mg 13.3%
Manganese (Mn) 0 mg 0%
Potassium (K) 424.4 mg 12.1%
Phosphorus (P) 617.1 mg 61.7%
Selenium (Se) 69.7 mcg 99.6%
Zinc (Zn) 1.4 mg 9.6%