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, with bone, cooked (yield after bone removed) (19 g)
38.2 calories, 19.8 from fat
 
Carbs
1.8 g
 
Proteins
2.5 g
 
Fat
2.2 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 (a powerful booster of heart health), Phosphorus (a vital part of the body growth process), Vitamin B12 (helps you to get a good night's sleep) and Vitamin K (helps prevent coronary artery disease and heart failure).
  • 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)
5%
Protein
1%
Carbs
1%
Fiber
4%
Fat
2%
Saturated Fat
5%
Cholesterol
5%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
13 min
5 min
10 min
15 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

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, cooked

Serving Size: oz, with bone, cooked (yield after bone removed) (19g)

* Amount Per Serving
Calories 38.2 cal
Calories from Fat 19.8 cal
% Daily Value
Total Fat 2.2 g 3.5%
Saturated Fat 0.4 g 1.9%
Cholesterol 13.7 mg 4.6%
Sodium 127.7 mg 5.3%
Total Carbohydrate 1.8 g 0.6%
Dietary Fiber 0.1 g 0.5%
Sugars (Added) 0 g 0%
Protein 2.5 g 5.1%
 
Vitamins
Vitamin A 13.9 IU 0.3%
Vitamin B6 0 mg 1%
Vitamin B12 0.2 mcg 3.1%
Vitamin C 0 mg 0%
Vitamin D 0.5 mcg 0.1%
Vitamin E 0 mg 0%
Vitamin K 2 mcg 2.5%
 
Minerals
Calcium (Ca) 9.1 mg 1%
Copper (Cu) 0 mg 0.6%
Iron (Fe) 0.2 mg 1%
Magnesium (Mg) 4.2 mg 1%
Manganese (Mn) 0 mg 0%
Potassium (K) 33.3 mg 1%
Phosphorus (P) 48.1 mg 4.8%
Selenium (Se) 5.4 mcg 7.8%
Zinc (Zn) 0.1 mg 0.7%