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 small flounder (yield after cooking, bone removed) (205 g)
412.1 calories, 217.8 from fat
 
Carbs
19.9 g
 
Proteins
27.5 g
 
Fat
24.2 g
 
Sat. Fat
4 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 (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)
55%
Protein
7%
Carbs
5%
Fiber
37%
Fat
20%
Saturated Fat
49%
Cholesterol
57%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

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137 min
55 min
103 min
165 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; Stimulates the creation of antioxidants.

NUTRITION LABEL

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

Nutrition Facts

Flounder, cooked

Serving Size: small flounder (yield after cooking, bone removed) (205g)

* Amount Per Serving
Calories 412.1 cal
Calories from Fat 217.8 cal
% Daily Value
Total Fat 24.2 g 37.3%
Saturated Fat 4 g 20%
Cholesterol 147.6 mg 49.2%
Sodium 1377.6 mg 57.4%
Total Carbohydrate 19.9 g 6.6%
Dietary Fiber 1.2 g 4.9%
Sugars (Added) 0 g 0%
Protein 27.5 g 55%
 
Vitamins
Vitamin A 150.3 IU 3%
Vitamin B6 0.2 mg 10.7%
Vitamin B12 2 mcg 33.1%
Vitamin C 0 mg 0%
Vitamin D 5.1 mcg 1.3%
Vitamin E 0 mg 0%
Vitamin K 21.9 mcg 27.4%
 
Minerals
Calcium (Ca) 98.4 mg 10.3%
Copper (Cu) 0.1 mg 5.9%
Iron (Fe) 2 mg 11.2%
Magnesium (Mg) 45.1 mg 11.3%
Manganese (Mn) 0 mg 0%
Potassium (K) 358.8 mg 10.3%
Phosphorus (P) 518.7 mg 51.9%
Selenium (Se) 58.6 mcg 83.8%
Zinc (Zn) 1.2 mg 7.9%