Flounder, coated, 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)27 g
✓
Oz, Boneless, Cooked28 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, Cooked17 g

Calories in 1 oz, boneless, cooked (28 g)
39.5 calories, 7.2 from fat
 
Carbs
3.7 g
 
Proteins
4.1 g
 
Fat
0.8 g
 
Sat. Fat
0.2 g

KEY FACTS

(learn about health benefits or risks)
  • 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 (important for the stimulation of antibodies), Phosphorus (a vital part of the body growth process) and Vitamin B12 (helps you to get a good night's sleep).
  • 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)!
Calories Nutrition Risky Content
Medium
Density
(1.4 cal/g)
High
Density
(18.3 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
8%
Protein
1%
Carbs
1%
Fiber
1%
Fat
1%
Saturated Fat
4%
Cholesterol
8%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

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13 min
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16 min

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, coated, baked or broiled, made with cooking spray

Serving Size: oz, boneless, cooked (28g)

* Amount Per Serving
Calories 39.5 cal
Calories from Fat 7.2 cal
% Daily Value
Total Fat 0.8 g 1.3%
Saturated Fat 0.2 g 1%
Cholesterol 12.6 mg 4.2%
Sodium 194.6 mg 8.1%
Total Carbohydrate 3.7 g 1.2%
Dietary Fiber 0.2 g 0.7%
Sugars (Added) 0 g 0%
Protein 4.1 g 8.1%
 
Vitamins
Vitamin A 14.9 IU 0.3%
Vitamin B6 0 mg 1.4%
Vitamin B12 0.3 mcg 4.9%
Vitamin C 0 mg 0%
Vitamin D 0.8 mcg 0.2%
Vitamin E 0 mg 0%
Vitamin K 0.2 mcg 0.3%
 
Minerals
Calcium (Ca) 14.6 mg 1.4%
Copper (Cu) 0 mg 0.8%
Iron (Fe) 0.3 mg 1.5%
Magnesium (Mg) 6.7 mg 1.7%
Manganese (Mn) 0 mg 0%
Potassium (K) 56 mg 1.6%
Phosphorus (P) 78.4 mg 7.8%
Selenium (Se) 8.8 mcg 12.5%
Zinc (Zn) 0.2 mg 1%