Flounder, coated, fried, 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 medium fillet (170 g)
258.4 calories, 63 from fat
 
Carbs
19.8 g
 
Proteins
27.1 g
 
Fat
7 g
 
Sat. Fat
1.7 g

KEY FACTS

(learn about health benefits or risks)
  • Flounder, coated, fried, 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 (18.9%/cal) - a good source of Selenium (helps the regulation of hormones in the body), Phosphorus (a vital part of the body growth process) and Vitamin B12 (helps you to get a good night's sleep).
  • Flounder, coated, fried, 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 (32% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(1.5 cal/g)
High
Density
(18.9 %/cal)
Medium
Density
(0.6 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
54%
Protein
7%
Carbs
5%
Fiber
11%
Fat
9%
Saturated Fat
49%
Cholesterol
42%
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

Important for the stimulation of antibodies; Helps the regulation of hormones in the body.

NUTRITION LABEL

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

Nutrition Facts

Flounder, coated, fried, made with cooking spray

Serving Size: medium fillet (170g)

* Amount Per Serving
Calories 258.4 cal
Calories from Fat 63 cal
% Daily Value
Total Fat 7 g 10.8%
Saturated Fat 1.7 g 8.5%
Cholesterol 146.2 mg 48.7%
Sodium 999.6 mg 41.7%
Total Carbohydrate 19.8 g 6.6%
Dietary Fiber 1.2 g 4.8%
Sugars (Added) 0 g 0%
Protein 27.1 g 54.2%
 
Vitamins
Vitamin A 147.3 IU 2.9%
Vitamin B6 0.2 mg 10.5%
Vitamin B12 2 mcg 32.9%
Vitamin C 0 mg 0%
Vitamin D 5.1 mcg 1.3%
Vitamin E 0 mg 0%
Vitamin K 2.2 mcg 2.8%
 
Minerals
Calcium (Ca) 96.9 mg 10.2%
Copper (Cu) 0.1 mg 5.8%
Iron (Fe) 2 mg 10.9%
Magnesium (Mg) 44.2 mg 11.1%
Manganese (Mn) 0 mg 0%
Potassium (K) 351.9 mg 10.1%
Phosphorus (P) 511.7 mg 51.2%
Selenium (Se) 57.8 mcg 82.6%
Zinc (Zn) 1.2 mg 7.9%