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 small fillet (113 g)
227.1 calories, 120.6 from fat
 
Carbs
11 g
 
Proteins
15.2 g
 
Fat
13.4 g
 
Sat. Fat
2.2 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 (important for the stimulation of antibodies), Phosphorus (a vital part of the body growth process), Vitamin B12 (helps you to get a good night's sleep) and Vitamin K (fights Alzheimer's disease).
  • 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)
30%
Protein
4%
Carbs
3%
Fiber
21%
Fat
11%
Saturated Fat
27%
Cholesterol
32%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

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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

Important for the stimulation of antibodies; Helps the regulation of hormones in the body.

NUTRITION LABEL

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

Nutrition Facts

Flounder, cooked

Serving Size: small fillet (113g)

* Amount Per Serving
Calories 227.1 cal
Calories from Fat 120.6 cal
% Daily Value
Total Fat 13.4 g 20.5%
Saturated Fat 2.2 g 11%
Cholesterol 81.4 mg 27.1%
Sodium 759.4 mg 31.6%
Total Carbohydrate 11 g 3.7%
Dietary Fiber 0.7 g 2.7%
Sugars (Added) 0 g 0%
Protein 15.2 g 30.3%
 
Vitamins
Vitamin A 82.9 IU 1.7%
Vitamin B6 0.1 mg 5.9%
Vitamin B12 1.1 mcg 18.3%
Vitamin C 0 mg 0%
Vitamin D 2.8 mcg 0.7%
Vitamin E 0 mg 0%
Vitamin K 12.1 mcg 15.1%
 
Minerals
Calcium (Ca) 54.2 mg 5.7%
Copper (Cu) 0.1 mg 3.3%
Iron (Fe) 1.1 mg 6.2%
Magnesium (Mg) 24.9 mg 6.2%
Manganese (Mn) 0 mg 0%
Potassium (K) 197.8 mg 5.7%
Phosphorus (P) 285.9 mg 28.6%
Selenium (Se) 32.3 mcg 46.2%
Zinc (Zn) 0.7 mg 4.4%