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, raw (yield after cooking, bone removed) (15 g)
30.2 calories, 16.2 from fat
 
Carbs
1.5 g
 
Proteins
2 g
 
Fat
1.8 g
 
Sat. Fat
0.3 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 (releaves minor health problems like muscle weakness, numbness and fatigue), 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)
4%
Protein
1%
Carbs
0%
Fiber
3%
Fat
2%
Saturated Fat
4%
Cholesterol
4%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
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10 min
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8 min
12 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

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

NUTRITION LABEL

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

Nutrition Facts

Flounder, cooked

Serving Size: oz, with bone, raw (yield after cooking, bone removed) (15g)

* Amount Per Serving
Calories 30.2 cal
Calories from Fat 16.2 cal
% Daily Value
Total Fat 1.8 g 2.7%
Saturated Fat 0.3 g 1.5%
Cholesterol 10.8 mg 3.6%
Sodium 100.8 mg 4.2%
Total Carbohydrate 1.5 g 0.5%
Dietary Fiber 0.1 g 0.4%
Sugars (Added) 0 g 0%
Protein 2 g 4%
 
Vitamins
Vitamin A 11 IU 0.2%
Vitamin B6 0 mg 0.8%
Vitamin B12 0.1 mcg 2.4%
Vitamin C 0 mg 0%
Vitamin D 0.4 mcg 0.1%
Vitamin E 0 mg 0%
Vitamin K 1.6 mcg 2%
 
Minerals
Calcium (Ca) 7.2 mg 0.8%
Copper (Cu) 0 mg 0.4%
Iron (Fe) 0.1 mg 0.8%
Magnesium (Mg) 3.3 mg 0.8%
Manganese (Mn) 0 mg 0%
Potassium (K) 26.3 mg 0.8%
Phosphorus (P) 38 mg 3.8%
Selenium (Se) 4.3 mcg 6.1%
Zinc (Zn) 0.1 mg 0.6%