Flounder

Flounder, baked or broiled, made with oil

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Full Nutrition Profile

Using default Daily Values from FDA.

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Nutrition Facts

Serving Size

1 small fillet (112.99999999999999g)

Amount per serving

Calories

133

% Daily Value *

Total Fat 6.8g

9%

Saturated Fat 1.2g

6%

Trans Fat

Cholesterol 62mg

21%

Sodium 467mg

20%

Total Carbohydrate 0.1g

0%

Dietary Fiber 0g

0%

Total Sugars

Protein 17.2g

Vitamin D

Calcium 29mg

2%

Iron 0mg

1%

Potassium 223mg

5%

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Detailed Nutrient Information

Vitamin C

1%

0.57 mg

Thiamin

2%

0.03 mg

Riboflavin

2%

0.03 mg

Niacin

9%

1.37 mg

Pantothenic Acid

—

Vitamin B6

7%

0.12 mg

Folate

6.78 mcg

Folic Acid

0 mcg

Food Folate

6.78 mcg

Fortified Folate

6.78 mcg

Choline

16%

89.9 mg

Betaine

—

Vitamin B12

58%

1.4 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

1%

12.4 mcg

Retinol

12.4 mcg

Beta Carotene

0 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

—

Lycophene

0 mcg

Lutein and Zeaxanthin

0 mcg

Vitamin E

9%

1.36 mg

Added Vitamin E

0 mg

Beta Tocopherol

—

Gamma Tocopherol

—

Delta Tocopherol

—

Alpha Tocotreniol

—

Beta Tocotreniol

—

Gamma Tocotreniol

—

Delta Tocotreniol

—

Vitamin D2 and D3

3.84 mcg

Vitamin D2

—

Vitamin D3

—

Vitamin D

—

Vitamin K

4%

5.08 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

2%

29.4 mg

Iron

1%

0.26 mg

Magnesium

6%

24.9 mg

Phosphorus

28%

348 mg

Potassium

5%

223 mg

Sodium

20%

467 mg

Zinc

4%

0.44 mg

Copper

3%

0.03 mg

Manganese

—

Selenium

67%

36.7 mcg

Fluoride

—

Iodine

—

Fat

9%

6.83 g

Saturated Fat

6%

1.18 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0.01 g

Tridecylic Acid

—

Myristic Acid

0.12 g

Pentadecylic Acid

—

Palmitic Acid

0.79 g

Margaric Acid

—

Stearic Acid

0.21 g

Arachidic Acid

—

Behenic Acid

—

Lignoceric Acid

—

Monounsaturated Fat

2.48 g

Myristoleic Acid

—

Pentadecenoic Acid

—

Hexadec-9-enoic Acid

—

Palmitoleic Acid

—

Trans Hexadec 9 Enoic Acid

—

Heptadecylic Acid

—

Octadec-9-enoic Acid

—

Oleic Acid

—

Elaidic Acid

—

Vaccenic Acid

—

Gondoic Acid

0.1 g

Docos-13-enoic Acid

—

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

—

Polyunsaturated Fat

2.23 g

9,12-octadecadienoic Acid

—

Linoleic Acid

—

Conjugated Linoleic Acids (CLAs)

—

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

—

Linolenic Acid

—

Alpha Linolenic Acid (ALA)

—

Gamma Linolenic Acid (GLA)

—

Punicinic Acid

—

Paranaric Acid

0.02 g

Eicosadienoic Acid

—

Icosatrienioc Acid

—

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

—

Eicosatetraenoic Acid (ETA)

—

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

0.19 g

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

0.04 g

Docosahexanoic Acid (DHA)

0.15 g

Trans Fat

—

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

21%

62.1 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

34%

17.2 g

Tryptophan

—

Threonine

—

Isoleucine

—

Leucine

—

Lysine

—

Methionine

—

Cystine

—

Phenylalanine

—

Tyrosine

—

Valine

—

Arginine

—

Histidine

—

Alanine

—

Aspartic Acid

—

Glutamic Acid

—

Glycine

—

Proline

—

Serine

—

Hydroxyproline

—

Carbohydrates

0%

0.11 g

Fibre

0%

0 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

—

Added Sugar

—

Sucrose

—

Glucose

—

Fructose

—

Lactose

—

Maltose

—

Galactose

—

Sugar Alcohols

—

Starch

—

Calories

133 kcal

Water

86.6 g

Ash

—

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 1 small fillet (113g)
  • 1 cubic inch, boneless, cooked (17g)
  • 1 cubic inch, with bone, cooked (yield after bone removed) (11g)
  • 1 oz, with bone, cooked (yield after bone removed) (19g)
  • 1 oz, with bone, raw (yield after cooking, bone removed) (15g)
  • 1 oz, boneless, cooked (28.35g)
  • 1 oz, boneless, raw (yield after cooking) (23g)
  • 1 cup, cooked, flaked (136g)
  • 1 large flounder (yield after cooking, bone removed) (462g)
  • 1 medium flounder (yield after cooking, bone removed) (308g)
  • 1 small flounder (yield after cooking, bone removed) (205g)
  • 1 large fillet (255g)
  • 1 medium fillet (170g)

Nutrient Sources ‡

  • Excellent source of Vitamin B12
  • Excellent source of Phosphorus
  • Excellent source of Selenium
  • Good source of Choline
  • Good source of Sodium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Very High Protein
  • Moderate Fat
  • Zero Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: %†

Limiting Amino Acid:

  • Some foods that are a good source of include .

100g of Flounder contains 15.2g of protein, which is about the same as 2.5 eggs, 0.6 chicken breasts, or 1.1 cups (295g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 0.1g per 1 small fillet

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.


Zero Trans Fat.

Contains Omega-3 polyunsaturated fatty acids.

High in Cholesterol.

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