Flounder, baked or broiled, made with oil
✓
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)
133.3 calories, 61.2 from fat
 
Carbs
0.1 g
 
Proteins
17.2 g
 
Fat
6.8 g
 
Sat. Fat
1.2 g

KEY FACTS

(learn about health benefits or risks)
  • Flounder, baked or broiled, made with oil has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.04 cal/oz).
  • Rich in vitamins and minerals (22.1%/cal) - a good source of Selenium (helps the regulation of hormones in the body), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue) and Vitamin B12 (helps you to get a good night's sleep).
  • Flounder, baked or broiled, made with oil contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (30% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Medium
Density
(1.2 cal/g)
High
Density
(22.1 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
34%
Protein
0%
Carbs
0%
Fiber
11%
Fat
6%
Saturated Fat
21%
Cholesterol
32%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
44 min
18 min
33 min
53 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, baked or broiled, made with oil

Serving Size: small fillet (113g)

* Amount Per Serving
Calories 133.3 cal
Calories from Fat 61.2 cal
% Daily Value
Total Fat 6.8 g 10.5%
Saturated Fat 1.2 g 5.8%
Cholesterol 62.2 mg 20.7%
Sodium 759.4 mg 31.6%
Total Carbohydrate 0.1 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 17.2 g 34.3%
 
Vitamins
Vitamin A 41.4 IU 0.8%
Vitamin B6 0.1 mg 6.2%
Vitamin B12 1.4 mcg 23.4%
Vitamin C 0.6 mg 0.9%
Vitamin D 3.8 mcg 1%
Vitamin E 0 mg 0%
Vitamin K 4.7 mcg 5.9%
 
Minerals
Calcium (Ca) 29.4 mg 3.4%
Copper (Cu) 0 mg 1.4%
Iron (Fe) 0.3 mg 1.4%
Magnesium (Mg) 24.9 mg 6.2%
Manganese (Mn) 0 mg 0%
Potassium (K) 222.6 mg 6.4%
Phosphorus (P) 348 mg 34.8%
Selenium (Se) 36.7 mcg 52.5%
Zinc (Zn) 0.4 mg 2.9%