Flounder

Flounder, coated, baked or broiled, made with oil

Prospre Meal Planner Mobile App
Advertisement

Full Nutrition Profile

Add to Food Log:

Open In Prospre

Nutrition Facts

Serving Size

1 small fillet (112.99999999999999g)

Amount per serving

Calories

206

% Daily Value *

Total Fat 9.2g

12%

Saturated Fat 1.6g

8%

Trans Fat

Cholesterol 49mg

16%

Sodium 424mg

18%

Total Carbohydrate 14.1g

5%

Dietary Fiber 0.7g

2%

Total Sugars

Protein 15.7g

Vitamin D

Calcium 56mg

4%

Iron 1mg

6%

Potassium 217mg

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.

Using default Daily Values from FDA.

Set personalized Daily Values

Advertisement

Detailed Nutrient Information

Vitamin C

0%

0 mg

Thiamin

13%

0.15 mg

Riboflavin

9%

0.12 mg

Niacin

13%

2.07 mg

Pantothenic Acid

—

Vitamin B6

6%

0.11 mg

Folate

23.7 mcg

Folic Acid

14.7 mcg

Food Folate

9.04 mcg

Fortified Folate

35 mcg

Choline

13%

72.4 mg

Betaine

—

Vitamin B12

48%

1.14 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

2%

16.9 mcg

Retinol

16.9 mcg

Beta Carotene

1.13 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

—

Lycophene

0 mcg

Lutein and Zeaxanthin

2.26 mcg

Vitamin E

9%

1.42 mg

Added Vitamin E

0 mg

Beta Tocopherol

—

Gamma Tocopherol

—

Delta Tocopherol

—

Alpha Tocotreniol

—

Beta Tocotreniol

—

Gamma Tocotreniol

—

Delta Tocotreniol

—

Vitamin D2 and D3

3.16 mcg

Vitamin D2

—

Vitamin D3

—

Vitamin D

—

Vitamin K

7%

8.25 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

4%

56.5 mg

Iron

6%

1.06 mg

Magnesium

6%

26 mg

Phosphorus

24%

303 mg

Potassium

5%

217 mg

Sodium

18%

424 mg

Zinc

5%

0.59 mg

Copper

7%

0.06 mg

Manganese

—

Selenium

62%

33.9 mcg

Fluoride

—

Iodine

—

Fat

12%

9.19 g

Saturated Fat

8%

1.61 g

Butyric Acid

0.01 g

Caproic Acid

0.01 g

Caprylic Acid

0 g

Capric Acid

0.01 g

Lauric Acid

0.01 g

Tridecylic Acid

—

Myristic Acid

0.12 g

Pentadecylic Acid

—

Palmitic Acid

1.06 g

Margaric Acid

—

Stearic Acid

0.34 g

Arachidic Acid

—

Behenic Acid

—

Lignoceric Acid

—

Monounsaturated Fat

3.39 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

0.09 g

Docos-13-enoic Acid

—

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

—

Polyunsaturated Fat

3.23 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

0.01 g

Eicosadienoic Acid

—

Icosatrienioc Acid

—

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

—

Eicosatetraenoic Acid (ETA)

—

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

0.15 g

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

0.03 g

Docosahexanoic Acid (DHA)

0.11 g

Trans Fat

—

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

16%

48.6 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

31%

15.7 g

Tryptophan

—

Threonine

—

Isoleucine

—

Leucine

—

Lysine

—

Methionine

—

Cystine

—

Phenylalanine

—

Tyrosine

—

Valine

—

Arginine

—

Histidine

—

Alanine

—

Aspartic Acid

—

Glutamic Acid

—

Glycine

—

Proline

—

Serine

—

Hydroxyproline

—

Carbohydrates

5%

14.1 g

Fibre

2%

0.68 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

—

Added Sugar

—

Sucrose

—

Glucose

—

Fructose

—

Lactose

—

Maltose

—

Galactose

—

Sugar Alcohols

—

Starch

—

Calories

206 kcal

Water

71.8 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) (18g)
  • 1 oz, boneless, cooked (28.35g)
  • 1 oz, boneless, raw (yield after cooking) (27g)
  • 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 Selenium
  • Good source of Phosphorus
  • Good source of Sodium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • High Protein
  • Moderate Fat
  • Low 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 13.9g of protein, which is about the same as 2.3 eggs, 0.5 chicken breasts, or 1 cups (270g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 13.5g per 1 small fillet

Advertisement

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.


Zero Trans Fat.

Download on the App Store Badge Get it on Google Play Badge
Prospre App Icon

Prospre: Meal Planner

Meal plans based on macros.

Meal plans based on macros, macro tracking, and more.

Filled yellow starFilled yellow starFilled yellow starFilled yellow starFilled yellow star

4.8

•

FREE

GET
App install QR Code
Prospre Brand Logo

Prospre

About Partnerships Support Blog

Food

Recipes Common Foods Free Meal Plans Meal Plan Generator

Info

Privacy Policy Terms of Service Macro Calculator
Copyright © 2023 Prospre Nutrition Inc.