Flounder, cooked
✓
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)23 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)15 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 fillet (255 g)
512.6 calories, 270.9 from fat
 
Carbs
24.8 g
 
Proteins
34.2 g
 
Fat
30.1 g
 
Sat. Fat
5 g

KEY FACTS

(learn about health benefits or risks)
  • Flounder, cooked has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.07 cal/oz).
  • Rich in vitamins and minerals (13.2%/cal) - a good source of Selenium (helps the regulation of hormones in the body), Phosphorus (a vital part of the body growth process), Vitamin B12 (helps you to get a good night's sleep) and Vitamin K (helps prevent cancer).
  • Flounder, cooked contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (27% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(2 cal/g)
High
Density
(13.2 %/cal)
Medium
Density
(0.6 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
68%
Protein
8%
Carbs
6%
Fiber
46%
Fat
25%
Saturated Fat
61%
Cholesterol
71%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

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171 min
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128 min
205 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; Helps the regulation of hormones in the body.

NUTRITION LABEL

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

Nutrition Facts

Flounder, cooked

Serving Size: large fillet (255g)

* Amount Per Serving
Calories 512.6 cal
Calories from Fat 270.9 cal
% Daily Value
Total Fat 30.1 g 46.4%
Saturated Fat 5 g 24.8%
Cholesterol 183.6 mg 61.2%
Sodium 1713.6 mg 71.4%
Total Carbohydrate 24.8 g 8.3%
Dietary Fiber 1.5 g 6.1%
Sugars (Added) 0 g 0%
Protein 34.2 g 68.4%
 
Vitamins
Vitamin A 187 IU 3.7%
Vitamin B6 0.3 mg 13.3%
Vitamin B12 2.5 mcg 41.2%
Vitamin C 0 mg 0%
Vitamin D 6.4 mcg 1.6%
Vitamin E 0 mg 0%
Vitamin K 27.3 mcg 34.1%
 
Minerals
Calcium (Ca) 122.4 mg 12.8%
Copper (Cu) 0.1 mg 7.4%
Iron (Fe) 2.5 mg 13.9%
Magnesium (Mg) 56.1 mg 14%
Manganese (Mn) 0 mg 0%
Potassium (K) 446.3 mg 12.8%
Phosphorus (P) 645.2 mg 64.5%
Selenium (Se) 72.9 mcg 104.2%
Zinc (Zn) 1.5 mg 9.9%