Flounder, coated, fried, made with margarine
✓
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 cup, cooked, flaked (136 g)
232.6 calories, 101.7 from fat
 
Carbs
13.2 g
 
Proteins
18.3 g
 
Fat
11.3 g
 
Sat. Fat
2.3 g

KEY FACTS

(learn about health benefits or risks)
  • Flounder, coated, fried, made with margarine has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.06 cal/oz).
  • Rich in vitamins and minerals (16%/cal) - a good source of Selenium (a powerful booster of heart health), Phosphorus (helps provide effective digestion), Vitamin B12 (helps prevent Alzheimer's disease) and Vitamin K (helps prevent coronary artery disease and heart failure).
  • Flounder, coated, fried, made with margarine contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (27% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(1.7 cal/g)
High
Density
(16 %/cal)
Medium
Density
(0.6 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
37%
Protein
4%
Carbs
3%
Fiber
17%
Fat
12%
Saturated Fat
33%
Cholesterol
33%
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 margarine

Serving Size: cup, cooked, flaked (136g)

* Amount Per Serving
Calories 232.6 cal
Calories from Fat 101.7 cal
% Daily Value
Total Fat 11.3 g 17.4%
Saturated Fat 2.3 g 11.5%
Cholesterol 99.3 mg 33.1%
Sodium 799.7 mg 33.3%
Total Carbohydrate 13.2 g 4.4%
Dietary Fiber 0.8 g 3.3%
Sugars (Added) 0 g 0%
Protein 18.3 g 36.6%
 
Vitamins
Vitamin A 417.1 IU 8.3%
Vitamin B6 0.1 mg 7.1%
Vitamin B12 1.3 mcg 22.2%
Vitamin C 0 mg 0%
Vitamin D 3.7 mcg 0.9%
Vitamin E 0 mg 0%
Vitamin K 13.3 mcg 16.7%
 
Minerals
Calcium (Ca) 68 mg 6.8%
Copper (Cu) 0.1 mg 3.9%
Iron (Fe) 1.3 mg 7.3%
Magnesium (Mg) 29.9 mg 7.5%
Manganese (Mn) 0 mg 0%
Potassium (K) 240.7 mg 6.9%
Phosphorus (P) 345.4 mg 34.5%
Selenium (Se) 38.9 mcg 55.6%
Zinc (Zn) 0.8 mg 5.3%