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 medium fillet (170 g)
290.7 calories, 127.8 from fat
 
Carbs
16.6 g
 
Proteins
22.9 g
 
Fat
14.2 g
 
Sat. Fat
2.9 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 you to get a good night's sleep) 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)
46%
Protein
6%
Carbs
4%
Fiber
22%
Fat
14%
Saturated Fat
41%
Cholesterol
42%
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; Stimulates the creation of antioxidants.

NUTRITION LABEL

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

Nutrition Facts

Flounder, coated, fried, made with margarine

Serving Size: medium fillet (170g)

* Amount Per Serving
Calories 290.7 cal
Calories from Fat 127.8 cal
% Daily Value
Total Fat 14.2 g 21.8%
Saturated Fat 2.9 g 14.4%
Cholesterol 124.1 mg 41.4%
Sodium 999.6 mg 41.7%
Total Carbohydrate 16.6 g 5.5%
Dietary Fiber 1 g 4.1%
Sugars (Added) 0 g 0%
Protein 22.9 g 45.8%
 
Vitamins
Vitamin A 521.3 IU 10.4%
Vitamin B6 0.2 mg 8.9%
Vitamin B12 1.7 mcg 27.8%
Vitamin C 0 mg 0%
Vitamin D 4.6 mcg 1.1%
Vitamin E 0 mg 0%
Vitamin K 16.7 mcg 20.8%
 
Minerals
Calcium (Ca) 85 mg 8.5%
Copper (Cu) 0.1 mg 4.9%
Iron (Fe) 1.6 mg 9.2%
Magnesium (Mg) 37.4 mg 9.4%
Manganese (Mn) 0 mg 0%
Potassium (K) 300.9 mg 8.6%
Phosphorus (P) 431.8 mg 43.2%
Selenium (Se) 48.6 mcg 69.5%
Zinc (Zn) 1 mg 6.6%