Flounder, coated, 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)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 large flounder (yield after cooking, bone removed) (462 g)
753.1 calories, 249.3 from fat
 
Carbs
57.8 g
 
Proteins
64.1 g
 
Fat
27.7 g
 
Sat. Fat
5.8 g

KEY FACTS

(learn about health benefits or risks)
  • Flounder, coated, baked or broiled, made with margarine has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.06 cal/oz).
  • Rich in vitamins and minerals (16.5%/cal) - a good source of Selenium (important for the stimulation of antibodies), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue) and Vitamin B12 (helps you to get a good night's sleep).
  • Flounder, coated, 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 (28% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(1.6 cal/g)
High
Density
(16.5 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
128%
Protein
19%
Carbs
11%
Fiber
43%
Fat
29%
Saturated Fat
66%
Cholesterol
134%
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

A powerful booster of heart health; Helps the regulation of hormones in the body.

NUTRITION LABEL

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

Nutrition Facts

Flounder, coated, baked or broiled, made with margarine

Serving Size: large flounder (yield after cooking, bone removed) (462g)

* Amount Per Serving
Calories 753.1 cal
Calories from Fat 249.3 cal
% Daily Value
Total Fat 27.7 g 42.6%
Saturated Fat 5.8 g 29%
Cholesterol 198.7 mg 66.2%
Sodium 3210.9 mg 133.8%
Total Carbohydrate 57.8 g 19.3%
Dietary Fiber 2.8 g 11.1%
Sugars (Added) 0 g 0%
Protein 64.1 g 128.3%
 
Vitamins
Vitamin A 970.2 IU 19.4%
Vitamin B6 0.5 mg 22.6%
Vitamin B12 4.7 mcg 77.8%
Vitamin C 0 mg 0%
Vitamin D 13.4 mcg 3.3%
Vitamin E 0 mg 0%
Vitamin K 31 mcg 38.7%
 
Minerals
Calcium (Ca) 235.6 mg 23.1%
Copper (Cu) 0.2 mg 12%
Iron (Fe) 4.3 mg 23.9%
Magnesium (Mg) 106.3 mg 26.6%
Manganese (Mn) 0 mg 0%
Potassium (K) 891.7 mg 25.5%
Phosphorus (P) 1242.8 mg 124.3%
Selenium (Se) 138.1 mcg 197.3%
Zinc (Zn) 2.4 mg 16%