Flounder

Flounder, coated, baked or broiled, made with cooking spray

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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

159

% Daily Value *

Total Fat 3.3g

4%

Saturated Fat 0.8g

4%

Trans Fat

Cholesterol 51mg

17%

Sodium 442mg

19%

Total Carbohydrate 14.8g

5%

Dietary Fiber 0.7g

2%

Total Sugars

Protein 16.4g

Vitamin D

Calcium 59mg

5%

Iron 1mg

6%

Potassium 226mg

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

0%

0 mg

Thiamin

13%

0.16 mg

Riboflavin

10%

0.12 mg

Niacin

13%

2.16 mg

Pantothenic Acid

—

Vitamin B6

7%

0.12 mg

Folate

24.9 mcg

Folic Acid

15.8 mcg

Food Folate

9.04 mcg

Fortified Folate

36.2 mcg

Choline

14%

75.5 mg

Betaine

—

Vitamin B12

49%

1.19 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

2%

18.1 mcg

Retinol

18.1 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

5%

0.71 mg

Added Vitamin E

0 mg

Beta Tocopherol

—

Gamma Tocopherol

—

Delta Tocopherol

—

Alpha Tocotreniol

—

Beta Tocotreniol

—

Gamma Tocotreniol

—

Delta Tocotreniol

—

Vitamin D2 and D3

3.28 mcg

Vitamin D2

—

Vitamin D3

—

Vitamin D

—

Vitamin K

1%

0.9 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

5%

58.8 mg

Iron

6%

1.1 mg

Magnesium

6%

27.1 mg

Phosphorus

25%

316 mg

Potassium

5%

226 mg

Sodium

19%

442 mg

Zinc

6%

0.61 mg

Copper

7%

0.06 mg

Manganese

—

Selenium

64%

35.4 mcg

Fluoride

—

Iodine

—

Fat

4%

3.31 g

Saturated Fat

4%

0.8 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

0.48 g

Margaric Acid

—

Stearic Acid

0.15 g

Arachidic Acid

—

Behenic Acid

—

Lignoceric Acid

—

Monounsaturated Fat

0.98 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

0.07 g

Docos-13-enoic Acid

—

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

—

Polyunsaturated Fat

0.75 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)

0.12 g

Trans Fat

—

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

17%

50.8 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

33%

16.4 g

Tryptophan

—

Threonine

—

Isoleucine

—

Leucine

—

Lysine

—

Methionine

—

Cystine

—

Phenylalanine

—

Tyrosine

—

Valine

—

Arginine

—

Histidine

—

Alanine

—

Aspartic Acid

—

Glutamic Acid

—

Glycine

—

Proline

—

Serine

—

Hydroxyproline

—

Carbohydrates

5%

14.8 g

Fibre

2%

0.68 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

—

Added Sugar

—

Sucrose

—

Glucose

—

Fructose

—

Lactose

—

Maltose

—

Galactose

—

Sugar Alcohols

—

Starch

—

Calories

159 kcal

Water

76.2 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 Phosphorus
  • Excellent source of Selenium
  • Good source of Sodium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • High Protein
  • Low Fat
  • Moderate 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.

100g of Flounder contains 14.5g of protein, which is about the same as 2.4 eggs, 0.5 chicken breasts, or 1 cups (281g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 14.2g per 1 small fillet

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.


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