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 small fillet (113 g)
119.8 calories, 47.7 from fat
 
Carbs
0.1 g
 
Proteins
17.2 g
 
Fat
5.3 g
 
Sat. Fat
1.1 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 (a powerful booster of heart health), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue) and Vitamin B12 (helps prevent Alzheimer's disease).
  • 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
Low
Density
(1.1 cal/g)
High
Density
(25 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
34%
Protein
0%
Carbs
0%
Fiber
8%
Fat
5%
Saturated Fat
21%
Cholesterol
32%
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

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

NUTRITION LABEL

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

Nutrition Facts

Flounder, baked or broiled, made with margarine

Serving Size: small fillet (113g)

* Amount Per Serving
Calories 119.8 cal
Calories from Fat 47.7 cal
% Daily Value
Total Fat 5.3 g 8.1%
Saturated Fat 1.1 g 5.3%
Cholesterol 62.2 mg 20.7%
Sodium 759.4 mg 31.6%
Total Carbohydrate 0.1 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 17.2 g 34.3%
 
Vitamins
Vitamin A 162 IU 3.2%
Vitamin B6 0.1 mg 6.2%
Vitamin B12 1.4 mcg 23.5%
Vitamin C 0.6 mg 0.9%
Vitamin D 4 mcg 1%
Vitamin E 0 mg 0%
Vitamin K 4.5 mcg 5.7%
 
Minerals
Calcium (Ca) 30.5 mg 3.4%
Copper (Cu) 0 mg 1.4%
Iron (Fe) 0.2 mg 1.4%
Magnesium (Mg) 24.9 mg 6.2%
Manganese (Mn) 0 mg 0%
Potassium (K) 223.7 mg 6.4%
Phosphorus (P) 349.2 mg 34.9%
Selenium (Se) 36.7 mcg 52.5%
Zinc (Zn) 0.4 mg 2.9%