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 oz, boneless, raw (yield after cooking) (23 g)
46.2 calories, 24.3 from fat
 
Carbs
2.2 g
 
Proteins
3.1 g
 
Fat
2.7 g
 
Sat. Fat
0.4 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 (releaves minor health problems like muscle weakness, numbness and fatigue), 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)
6%
Protein
1%
Carbs
1%
Fiber
4%
Fat
2%
Saturated Fat
6%
Cholesterol
6%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

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15 min
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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, cooked

Serving Size: oz, boneless, raw (yield after cooking) (23g)

* Amount Per Serving
Calories 46.2 cal
Calories from Fat 24.3 cal
% Daily Value
Total Fat 2.7 g 4.2%
Saturated Fat 0.4 g 2.2%
Cholesterol 16.6 mg 5.5%
Sodium 154.6 mg 6.4%
Total Carbohydrate 2.2 g 0.7%
Dietary Fiber 0.1 g 0.6%
Sugars (Added) 0 g 0%
Protein 3.1 g 6.2%
 
Vitamins
Vitamin A 16.9 IU 0.3%
Vitamin B6 0 mg 1.2%
Vitamin B12 0.2 mcg 3.7%
Vitamin C 0 mg 0%
Vitamin D 0.6 mcg 0.1%
Vitamin E 0 mg 0%
Vitamin K 2.5 mcg 3.1%
 
Minerals
Calcium (Ca) 11 mg 1.2%
Copper (Cu) 0 mg 0.7%
Iron (Fe) 0.2 mg 1.3%
Magnesium (Mg) 5.1 mg 1.3%
Manganese (Mn) 0 mg 0%
Potassium (K) 40.3 mg 1.2%
Phosphorus (P) 58.2 mg 5.8%
Selenium (Se) 6.6 mcg 9.4%
Zinc (Zn) 0.1 mg 0.9%