Flounder, coated, 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)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)
205.7 calories, 82.8 from fat
 
Carbs
14.1 g
 
Proteins
15.7 g
 
Fat
9.2 g
 
Sat. Fat
1.6 g

KEY FACTS

(learn about health benefits or risks)
  • Flounder, coated, 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 (0.06 cal/oz).
  • Rich in vitamins and minerals (14.5%/cal) - a good source of Selenium (stimulates the creation of antioxidants), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue) and Vitamin B12 (helps prevent Alzheimer's disease).
  • Flounder, coated, 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 (28% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(1.8 cal/g)
High
Density
(14.5 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
31%
Protein
5%
Carbs
3%
Fiber
14%
Fat
8%
Saturated Fat
16%
Cholesterol
33%
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

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

NUTRITION LABEL

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

Nutrition Facts

Flounder, coated, baked or broiled, made with oil

Serving Size: small fillet (113g)

* Amount Per Serving
Calories 205.7 cal
Calories from Fat 82.8 cal
% Daily Value
Total Fat 9.2 g 14.1%
Saturated Fat 1.6 g 7.9%
Cholesterol 48.6 mg 16.2%
Sodium 785.4 mg 32.7%
Total Carbohydrate 14.1 g 4.7%
Dietary Fiber 0.7 g 2.7%
Sugars (Added) 0 g 0%
Protein 15.7 g 31.4%
 
Vitamins
Vitamin A 56.5 IU 1.1%
Vitamin B6 0.1 mg 5.5%
Vitamin B12 1.1 mcg 19%
Vitamin C 0 mg 0%
Vitamin D 3.2 mcg 0.8%
Vitamin E 0 mg 0%
Vitamin K 7.9 mcg 9.9%
 
Minerals
Calcium (Ca) 56.5 mg 5.7%
Copper (Cu) 0.1 mg 2.9%
Iron (Fe) 1.1 mg 5.9%
Magnesium (Mg) 26 mg 6.5%
Manganese (Mn) 0 mg 0%
Potassium (K) 217 mg 6.2%
Phosphorus (P) 302.8 mg 30.3%
Selenium (Se) 33.9 mcg 48.4%
Zinc (Zn) 0.6 mg 3.9%