Flounder, coated, 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)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 cup, cooked, flaked (136 g)
247.5 calories, 99.9 from fat
 
Carbs
17 g
 
Proteins
18.9 g
 
Fat
11.1 g
 
Sat. Fat
1.9 g

KEY FACTS

(learn about health benefits or risks)
  • Flounder, coated, 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 (0.06 cal/oz).
  • Rich in vitamins and minerals (14.5%/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 prevent Alzheimer's disease).
  • Flounder, coated, 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 (28% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(1.8 cal/g)
High
Density
(14.5 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
38%
Protein
6%
Carbs
3%
Fiber
17%
Fat
10%
Saturated Fat
20%
Cholesterol
39%
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

A powerful booster of heart health; Stimulates the creation of antioxidants.

NUTRITION LABEL

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

Nutrition Facts

Flounder, coated, baked or broiled, made with oil

Serving Size: cup, cooked, flaked (136g)

* Amount Per Serving
Calories 247.5 cal
Calories from Fat 99.9 cal
% Daily Value
Total Fat 11.1 g 17%
Saturated Fat 1.9 g 9.5%
Cholesterol 58.5 mg 19.5%
Sodium 945.2 mg 39.4%
Total Carbohydrate 17 g 5.7%
Dietary Fiber 0.8 g 3.3%
Sugars (Added) 0 g 0%
Protein 18.9 g 37.8%
 
Vitamins
Vitamin A 68 IU 1.4%
Vitamin B6 0.1 mg 6.6%
Vitamin B12 1.4 mcg 22.9%
Vitamin C 0 mg 0%
Vitamin D 3.8 mcg 1%
Vitamin E 0 mg 0%
Vitamin K 9.5 mcg 11.9%
 
Minerals
Calcium (Ca) 68 mg 6.8%
Copper (Cu) 0.1 mg 3.5%
Iron (Fe) 1.3 mg 7.1%
Magnesium (Mg) 31.3 mg 7.8%
Manganese (Mn) 0 mg 0%
Potassium (K) 261.1 mg 7.5%
Phosphorus (P) 364.5 mg 36.4%
Selenium (Se) 40.8 mcg 58.3%
Zinc (Zn) 0.7 mg 4.7%