Flounder, coated, baked or broiled, made with cooking spray
✓
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)27 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)18 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)
159.3 calories, 29.7 from fat
 
Carbs
14.8 g
 
Proteins
16.4 g
 
Fat
3.3 g
 
Sat. Fat
0.8 g

KEY FACTS

(learn about health benefits or risks)
  • Flounder, coated, baked or broiled, made with cooking spray has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.05 cal/oz).
  • Rich in vitamins and minerals (18.3%/cal) - a good source of Selenium (helps the regulation of hormones in the body), Phosphorus (helps provide effective digestion) and Vitamin B12 (helps you to get a good night's sleep).
  • Flounder, coated, baked or broiled, made with cooking spray contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (29% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(1.4 cal/g)
High
Density
(18.3 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
33%
Protein
5%
Carbs
3%
Fiber
5%
Fat
4%
Saturated Fat
17%
Cholesterol
33%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
53 min
21 min
40 min
64 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, coated, baked or broiled, made with cooking spray

Serving Size: small fillet (113g)

* Amount Per Serving
Calories 159.3 cal
Calories from Fat 29.7 cal
% Daily Value
Total Fat 3.3 g 5.1%
Saturated Fat 0.8 g 4%
Cholesterol 50.9 mg 17%
Sodium 785.4 mg 32.7%
Total Carbohydrate 14.8 g 4.9%
Dietary Fiber 0.7 g 2.7%
Sugars (Added) 0 g 0%
Protein 16.4 g 32.7%
 
Vitamins
Vitamin A 60.3 IU 1.2%
Vitamin B6 0.1 mg 5.8%
Vitamin B12 1.2 mcg 19.8%
Vitamin C 0 mg 0%
Vitamin D 3.3 mcg 0.8%
Vitamin E 0 mg 0%
Vitamin K 0.9 mcg 1.1%
 
Minerals
Calcium (Ca) 58.8 mg 5.7%
Copper (Cu) 0.1 mg 3.1%
Iron (Fe) 1.1 mg 6.1%
Magnesium (Mg) 27.1 mg 6.8%
Manganese (Mn) 0 mg 0%
Potassium (K) 226 mg 6.5%
Phosphorus (P) 316.4 mg 31.6%
Selenium (Se) 35.4 mcg 50.5%
Zinc (Zn) 0.6 mg 4.1%