Flounder, 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)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 large fillet (255 g)
234.6 calories, 64.8 from fat
 
Carbs
0.5 g
 
Proteins
39.7 g
 
Fat
7.2 g
 
Sat. Fat
1.5 g

KEY FACTS

(learn about health benefits or risks)
  • Flounder, baked or broiled, made with cooking spray has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz).
  • Rich in vitamins and minerals (27.9%/cal) - a good source of Selenium (stimulates the creation of antioxidants), Phosphorus (a vital part of the body growth process) and Vitamin B12 (helps prevent Alzheimer's disease).
  • Flounder, 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 (31% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Low
Density
(0.9 cal/g)
High
Density
(27.9 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
79%
Protein
0%
Carbs
0%
Fiber
11%
Fat
7%
Saturated Fat
48%
Cholesterol
71%
Sodium
0%
Added Sugar

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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

Stimulates the creation of antioxidants; Helps the regulation of hormones in the body.

NUTRITION LABEL

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

Nutrition Facts

Flounder, baked or broiled, made with cooking spray

Serving Size: large fillet (255g)

* Amount Per Serving
Calories 234.6 cal
Calories from Fat 64.8 cal
% Daily Value
Total Fat 7.2 g 11.1%
Saturated Fat 1.5 g 7.4%
Cholesterol 142.8 mg 47.6%
Sodium 1713.6 mg 71.4%
Total Carbohydrate 0.5 g 0.2%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 39.7 g 79.4%
 
Vitamins
Vitamin A 93.5 IU 1.9%
Vitamin B6 0.3 mg 14.2%
Vitamin B12 3.3 mcg 54.4%
Vitamin C 1.3 mg 2.1%
Vitamin D 8.9 mcg 2.2%
Vitamin E 0 mg 0%
Vitamin K 0.3 mcg 0.3%
 
Minerals
Calcium (Ca) 68.9 mg 7.7%
Copper (Cu) 0.1 mg 3.1%
Iron (Fe) 0.6 mg 3.3%
Magnesium (Mg) 58.7 mg 14.7%
Manganese (Mn) 0 mg 0%
Potassium (K) 515.1 mg 14.7%
Phosphorus (P) 805.8 mg 80.6%
Selenium (Se) 85.2 mcg 121.7%
Zinc (Zn) 1 mg 6.8%