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 medium fillet (170 g)
156.4 calories, 43.2 from fat
 
Carbs
0.3 g
 
Proteins
26.5 g
 
Fat
4.8 g
 
Sat. Fat
1 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 (helps the regulation of hormones in the body), 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)
53%
Protein
0%
Carbs
0%
Fiber
7%
Fat
5%
Saturated Fat
32%
Cholesterol
48%
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

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, baked or broiled, made with cooking spray

Serving Size: medium fillet (170g)

* Amount Per Serving
Calories 156.4 cal
Calories from Fat 43.2 cal
% Daily Value
Total Fat 4.8 g 7.4%
Saturated Fat 1 g 4.9%
Cholesterol 95.2 mg 31.7%
Sodium 1142.4 mg 47.6%
Total Carbohydrate 0.3 g 0.1%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 26.5 g 52.9%
 
Vitamins
Vitamin A 62.3 IU 1.2%
Vitamin B6 0.2 mg 9.4%
Vitamin B12 2.2 mcg 36.3%
Vitamin C 0.9 mg 1.4%
Vitamin D 6 mcg 1.5%
Vitamin E 0 mg 0%
Vitamin K 0.2 mcg 0.2%
 
Minerals
Calcium (Ca) 45.9 mg 5.1%
Copper (Cu) 0 mg 2%
Iron (Fe) 0.4 mg 2.2%
Magnesium (Mg) 39.1 mg 9.8%
Manganese (Mn) 0 mg 0%
Potassium (K) 343.4 mg 9.8%
Phosphorus (P) 537.2 mg 53.7%
Selenium (Se) 56.8 mcg 81.1%
Zinc (Zn) 0.7 mg 4.5%