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 small flounder (yield after cooking, bone removed) (205 g)
350.6 calories, 153.9 from fat
 
Carbs
20 g
 
Proteins
27.6 g
 
Fat
17.1 g
 
Sat. Fat
3.5 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 (fights Alzheimer's disease).
  • 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)
55%
Protein
7%
Carbs
5%
Fiber
26%
Fat
17%
Saturated Fat
50%
Cholesterol
50%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
117 min
47 min
88 min
140 min

VITAMINS

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

MINERALS

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

Great source of Selenium

A powerful booster of heart health; 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: small flounder (yield after cooking, bone removed) (205g)

* Amount Per Serving
Calories 350.6 cal
Calories from Fat 153.9 cal
% Daily Value
Total Fat 17.1 g 26.3%
Saturated Fat 3.5 g 17.4%
Cholesterol 149.7 mg 49.9%
Sodium 1205.4 mg 50.2%
Total Carbohydrate 20 g 6.7%
Dietary Fiber 1.2 g 4.9%
Sugars (Added) 0 g 0%
Protein 27.6 g 55.2%
 
Vitamins
Vitamin A 628.7 IU 12.6%
Vitamin B6 0.2 mg 10.8%
Vitamin B12 2 mcg 33.5%
Vitamin C 0 mg 0%
Vitamin D 5.5 mcg 1.4%
Vitamin E 0 mg 0%
Vitamin K 20.1 mcg 25.1%
 
Minerals
Calcium (Ca) 102.5 mg 10.3%
Copper (Cu) 0.1 mg 5.9%
Iron (Fe) 2 mg 11%
Magnesium (Mg) 45.1 mg 11.3%
Manganese (Mn) 0 mg 0%
Potassium (K) 362.9 mg 10.4%
Phosphorus (P) 520.7 mg 52.1%
Selenium (Se) 58.6 mcg 83.8%
Zinc (Zn) 1.2 mg 7.9%