Flounder, coated, baked or broiled, made without fat
✓
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)
187.7 calories, 32.4 from fat
 
Carbs
17.8 g
 
Proteins
19.7 g
 
Fat
3.6 g
 
Sat. Fat
0.9 g

KEY FACTS

(learn about health benefits or risks)
  • Flounder, coated, baked or broiled, made without fat 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 (18.8%/cal) - a good source of Selenium (a powerful booster of heart health), 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 without fat 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
(18.8 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
40%
Protein
6%
Carbs
3%
Fiber
6%
Fat
5%
Saturated Fat
20%
Cholesterol
39%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
63 min
25 min
47 min
75 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

A powerful booster of heart health; Important for the stimulation of antibodies.

NUTRITION LABEL

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

Nutrition Facts

Flounder, coated, baked or broiled, made without fat

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

* Amount Per Serving
Calories 187.7 cal
Calories from Fat 32.4 cal
% Daily Value
Total Fat 3.6 g 5.5%
Saturated Fat 0.9 g 4.7%
Cholesterol 61.2 mg 20.4%
Sodium 945.2 mg 39.4%
Total Carbohydrate 17.8 g 5.9%
Dietary Fiber 0.8 g 3.3%
Sugars (Added) 0 g 0%
Protein 19.7 g 39.5%
 
Vitamins
Vitamin A 72.5 IU 1.5%
Vitamin B6 0.1 mg 6.9%
Vitamin B12 1.4 mcg 24%
Vitamin C 0 mg 0%
Vitamin D 3.9 mcg 1%
Vitamin E 0 mg 0%
Vitamin K 1.1 mcg 1.4%
 
Minerals
Calcium (Ca) 70.7 mg 6.8%
Copper (Cu) 0.1 mg 3.7%
Iron (Fe) 1.3 mg 7.4%
Magnesium (Mg) 32.6 mg 8.2%
Manganese (Mn) 0 mg 0%
Potassium (K) 272 mg 7.8%
Phosphorus (P) 382.2 mg 38.2%
Selenium (Se) 42.7 mcg 61%
Zinc (Zn) 0.7 mg 5%