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 medium fillet (170 g)
341.7 calories, 180.9 from fat
 
Carbs
16.5 g
 
Proteins
22.8 g
 
Fat
20.1 g
 
Sat. Fat
3.3 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 (important for the stimulation of antibodies), Phosphorus (helps provide effective digestion), Vitamin B12 (helps prevent Alzheimer's disease) 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)
46%
Protein
6%
Carbs
4%
Fiber
31%
Fat
17%
Saturated Fat
41%
Cholesterol
48%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
114 min
46 min
85 min
137 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

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

NUTRITION LABEL

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

Nutrition Facts

Flounder, cooked

Serving Size: medium fillet (170g)

* Amount Per Serving
Calories 341.7 cal
Calories from Fat 180.9 cal
% Daily Value
Total Fat 20.1 g 30.9%
Saturated Fat 3.3 g 16.6%
Cholesterol 122.4 mg 40.8%
Sodium 1142.4 mg 47.6%
Total Carbohydrate 16.5 g 5.5%
Dietary Fiber 1 g 4.1%
Sugars (Added) 0 g 0%
Protein 22.8 g 45.6%
 
Vitamins
Vitamin A 124.7 IU 2.5%
Vitamin B6 0.2 mg 8.8%
Vitamin B12 1.6 mcg 27.5%
Vitamin C 0 mg 0%
Vitamin D 4.3 mcg 1.1%
Vitamin E 0 mg 0%
Vitamin K 18.2 mcg 22.7%
 
Minerals
Calcium (Ca) 81.6 mg 8.5%
Copper (Cu) 0.1 mg 4.9%
Iron (Fe) 1.7 mg 9.3%
Magnesium (Mg) 37.4 mg 9.4%
Manganese (Mn) 0 mg 0%
Potassium (K) 297.5 mg 8.5%
Phosphorus (P) 430.1 mg 43%
Selenium (Se) 48.6 mcg 69.5%
Zinc (Zn) 1 mg 6.6%