Flounder, coated, baked or broiled, made with cooking spray

✓

Small Fillet

113 g

✓

Medium Fillet

170 g

✓

Large Fillet

255 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, Flaked

136 g

✓

Oz, Boneless, Raw (yield After Cooking)

27 g

✓

Oz, Boneless, Cooked

28 g

✓

Oz, With Bone, Raw (yield After Cooking, Bone Removed)

18 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, Cooked

17 g

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• Flounder, coated, baked or broiled, made with cooking spray has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.05 cal/oz).
• Rich in vitamins and minerals (18.3%/cal) - a good source of Selenium (helps the regulation of hormones in the body), Phosphorus (helps provide effective digestion) and Vitamin B12 (helps prevent Alzheimer's disease).
• Flounder, coated, 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 (29% of DV/100g)!

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Calories

Nutrition

Risky Content

Medium Density (1.4 cal/g)

High Density (18.3 %/cal)

Medium Density (0.5 %/g)

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39% Protein

6% Carbs

3% Fiber

6% Fat

5%

Saturated Fat

20% Cholesterol

39% Sodium

0%

Added Sugar

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