Flounder, baked or broiled, made with oil
✓
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 flounder (yield after cooking, bone removed) (205 g)
241.9 calories, 111.6 from fat
 
Carbs
0.2 g
 
Proteins
31.1 g
 
Fat
12.4 g
 
Sat. Fat
2.1 g

KEY FACTS

(learn about health benefits or risks)
  • Flounder, baked or broiled, made with oil has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.04 cal/oz).
  • Rich in vitamins and minerals (22.1%/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 you to get a good night's sleep).
  • Flounder, baked or broiled, made with oil 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
Medium
Density
(1.2 cal/g)
High
Density
(22.1 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
62%
Protein
0%
Carbs
0%
Fiber
19%
Fat
11%
Saturated Fat
38%
Cholesterol
57%
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

Helps the regulation of hormones in the body; 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 oil

Serving Size: small flounder (yield after cooking, bone removed) (205g)

* Amount Per Serving
Calories 241.9 cal
Calories from Fat 111.6 cal
% Daily Value
Total Fat 12.4 g 19%
Saturated Fat 2.1 g 10.5%
Cholesterol 112.8 mg 37.6%
Sodium 1377.6 mg 57.4%
Total Carbohydrate 0.2 g 0.1%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 31.1 g 62.3%
 
Vitamins
Vitamin A 75.2 IU 1.5%
Vitamin B6 0.2 mg 11.2%
Vitamin B12 2.5 mcg 42.4%
Vitamin C 1 mg 1.7%
Vitamin D 7 mcg 1.7%
Vitamin E 0 mg 0%
Vitamin K 8.6 mcg 10.8%
 
Minerals
Calcium (Ca) 53.3 mg 6.2%
Copper (Cu) 0 mg 2.5%
Iron (Fe) 0.5 mg 2.6%
Magnesium (Mg) 45.1 mg 11.3%
Manganese (Mn) 0 mg 0%
Potassium (K) 403.9 mg 11.5%
Phosphorus (P) 631.4 mg 63.1%
Selenium (Se) 66.6 mcg 95.2%
Zinc (Zn) 0.8 mg 5.3%