Flounder, baked or broiled, made with margarine
✓
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 cubic inch, with bone, cooked (yield after bone removed) (11 g)
11.7 calories, 4.5 from fat
 
Carbs
0 g
 
Proteins
1.7 g
 
Fat
0.5 g
 
Sat. Fat
0.1 g

KEY FACTS

(learn about health benefits or risks)
  • Flounder, baked or broiled, made with margarine has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.04 cal/oz).
  • Rich in vitamins and minerals (25%/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 margarine 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
Calorie Density
Low
Density
(1.1 cal/g)
Nutrition Density
High
Density
(25 %/cal)
High Risk Components Density
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
3%
Protein
0%
Carbs
0%
Fiber
1%
Fat
1%
Saturated Fat
2%
Cholesterol
3%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

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4 min
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3 min
5 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

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

NUTRITION LABEL

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

Nutrition Facts

Flounder, baked or broiled, made with margarine

Serving Size: cubic inch, with bone, cooked (yield after bone removed) (11g)

* Amount Per Serving
Calories 11.7 cal
Calories from Fat 4.5 cal
% Daily Value
Total Fat 0.5 g 0.8%
Saturated Fat 0.1 g 0.5%
Cholesterol 6.1 mg 2%
Sodium 73.9 mg 3.1%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 1.7 g 3.3%
 
Vitamins
Vitamin A 15.8 IU 0.3%
Vitamin B6 0 mg 0.6%
Vitamin B12 0.1 mcg 2.3%
Vitamin C 0.1 mg 0.1%
Vitamin D 0.4 mcg 0.1%
Vitamin E 0 mg 0%
Vitamin K 0.4 mcg 0.6%
 
Minerals
Calcium (Ca) 3 mg 0.3%
Copper (Cu) 0 mg 0.1%
Iron (Fe) 0 mg 0.1%
Magnesium (Mg) 2.4 mg 0.6%
Manganese (Mn) 0 mg 0%
Potassium (K) 21.8 mg 0.6%
Phosphorus (P) 34 mg 3.4%
Selenium (Se) 3.6 mcg 5.1%
Zinc (Zn) 0 mg 0.3%