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 flounder (yield after cooking, bone removed) (308 g)
526.7 calories, 231.3 from fat
 
Carbs
30 g
 
Proteins
41.5 g
 
Fat
25.7 g
 
Sat. Fat
5.2 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 cancer).
  • 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)
83%
Protein
10%
Carbs
7%
Fiber
40%
Fat
26%
Saturated Fat
75%
Cholesterol
76%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

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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; Important for the stimulation of antibodies.

NUTRITION LABEL

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

Nutrition Facts

Flounder, coated, fried, made with margarine

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

* Amount Per Serving
Calories 526.7 cal
Calories from Fat 231.3 cal
% Daily Value
Total Fat 25.7 g 39.5%
Saturated Fat 5.2 g 26.1%
Cholesterol 224.8 mg 74.9%
Sodium 1811 mg 75.5%
Total Carbohydrate 30 g 10%
Dietary Fiber 1.8 g 7.4%
Sugars (Added) 0 g 0%
Protein 41.5 g 82.9%
 
Vitamins
Vitamin A 944.5 IU 18.9%
Vitamin B6 0.3 mg 16.2%
Vitamin B12 3 mcg 50.3%
Vitamin C 0 mg 0%
Vitamin D 8.3 mcg 2.1%
Vitamin E 0 mg 0%
Vitamin K 30.2 mcg 37.7%
 
Minerals
Calcium (Ca) 154 mg 15.4%
Copper (Cu) 0.2 mg 8.9%
Iron (Fe) 3 mg 16.6%
Magnesium (Mg) 67.8 mg 16.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 545.2 mg 15.6%
Phosphorus (P) 782.3 mg 78.2%
Selenium (Se) 88.1 mcg 125.8%
Zinc (Zn) 1.8 mg 11.9%