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 medium fillet (170 g)
341.7 calories, 180.9 from fat
 
Carbs
16.5 g
 
Proteins
22.8 g
 
Fat
20.1 g
 
Sat. Fat
3.3 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 (helps the regulation of hormones in the body), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue), Vitamin B12 (helps prevent Alzheimer's disease) 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)
46%
Protein
6%
Carbs
4%
Fiber
31%
Fat
17%
Saturated Fat
41%
Cholesterol
48%
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; 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: medium fillet (170g)

* Amount Per Serving
Calories 341.7 cal
Calories from Fat 180.9 cal
% Daily Value
Total Fat 20.1 g 30.9%
Saturated Fat 3.3 g 16.6%
Cholesterol 122.4 mg 40.8%
Sodium 1142.4 mg 47.6%
Total Carbohydrate 16.5 g 5.5%
Dietary Fiber 1 g 4.1%
Sugars (Added) 0 g 0%
Protein 22.8 g 45.6%
 
Vitamins
Vitamin A 124.7 IU 2.5%
Vitamin B6 0.2 mg 8.8%
Vitamin B12 1.6 mcg 27.5%
Vitamin C 0 mg 0%
Vitamin D 4.3 mcg 1.1%
Vitamin E 0 mg 0%
Vitamin K 18.2 mcg 22.7%
 
Minerals
Calcium (Ca) 81.6 mg 8.5%
Copper (Cu) 0.1 mg 4.9%
Iron (Fe) 1.7 mg 9.3%
Magnesium (Mg) 37.4 mg 9.4%
Manganese (Mn) 0 mg 0%
Potassium (K) 297.5 mg 8.5%
Phosphorus (P) 430.1 mg 43%
Selenium (Se) 48.6 mcg 69.5%
Zinc (Zn) 1 mg 6.6%