Flounder, cooked
✓
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)23 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)15 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)
619.1 calories, 327.6 from fat
 
Carbs
30 g
 
Proteins
41.3 g
 
Fat
36.4 g
 
Sat. Fat
6 g

KEY FACTS

(learn about health benefits or risks)
  • Flounder, cooked has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.07 cal/oz).
  • Rich in vitamins and minerals (13.2%/cal) - a good source of Selenium (stimulates the creation of antioxidants), Phosphorus (a vital part of the body growth process), Vitamin B12 (helps prevent Alzheimer's disease) and Vitamin K (helps prevent cancer).
  • Flounder, cooked 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
(2 cal/g)
High
Density
(13.2 %/cal)
Medium
Density
(0.6 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
83%
Protein
10%
Carbs
7%
Fiber
56%
Fat
30%
Saturated Fat
74%
Cholesterol
86%
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

A powerful booster of heart health; Important for the stimulation of antibodies.

NUTRITION LABEL

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

Nutrition Facts

Flounder, cooked

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

* Amount Per Serving
Calories 619.1 cal
Calories from Fat 327.6 cal
% Daily Value
Total Fat 36.4 g 56%
Saturated Fat 6 g 30%
Cholesterol 221.8 mg 73.9%
Sodium 2069.8 mg 86.2%
Total Carbohydrate 30 g 10%
Dietary Fiber 1.8 g 7.4%
Sugars (Added) 0 g 0%
Protein 41.3 g 82.6%
 
Vitamins
Vitamin A 225.9 IU 4.5%
Vitamin B6 0.3 mg 16%
Vitamin B12 3 mcg 49.8%
Vitamin C 0 mg 0%
Vitamin D 7.7 mcg 1.9%
Vitamin E 0 mg 0%
Vitamin K 33 mcg 41.2%
 
Minerals
Calcium (Ca) 147.8 mg 15.4%
Copper (Cu) 0.2 mg 8.9%
Iron (Fe) 3 mg 16.8%
Magnesium (Mg) 67.8 mg 16.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 539 mg 15.4%
Phosphorus (P) 779.2 mg 77.9%
Selenium (Se) 88.1 mcg 125.8%
Zinc (Zn) 1.8 mg 11.9%