Flounder

Flounder, coated, fried, 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

227

% Daily Value *

Total Fat 13.4g

17%

Saturated Fat 2.3g

11%

Trans Fat

Cholesterol 81mg

27%

Sodium 446mg

19%

Total Carbohydrate 11g

4%

Dietary Fiber 0.7g

2%

Total Sugars

Protein 15.2g

Vitamin D

Calcium 54mg

4%

Iron 1mg

6%

Potassium 198mg

4%

*

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

11%

0.13 mg

Riboflavin

9%

0.12 mg

Niacin

12%

1.9 mg

Pantothenic Acid

—

Vitamin B6

7%

0.12 mg

Folate

18.1 mcg

Folic Acid

7.91 mcg

Food Folate

10.2 mcg

Fortified Folate

23.7 mcg

Choline

16%

90.2 mg

Betaine

—

Vitamin B12

46%

1.1 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

3%

24.9 mcg

Retinol

24.9 mcg

Beta Carotene

0 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

1.13 mcg

Vitamin A IU

—

Lycophene

0 mcg

Lutein and Zeaxanthin

53.1 mcg

Vitamin E

12%

1.86 mg

Added Vitamin E

0 mg

Beta Tocopherol

—

Gamma Tocopherol

—

Delta Tocopherol

—

Alpha Tocotreniol

—

Beta Tocotreniol

—

Gamma Tocotreniol

—

Delta Tocotreniol

—

Vitamin D2 and D3

2.82 mcg

Vitamin D2

—

Vitamin D3

—

Vitamin D

—

Vitamin K

11%

12.7 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

4%

54.2 mg

Iron

6%

1.11 mg

Magnesium

6%

24.9 mg

Phosphorus

23%

286 mg

Potassium

4%

198 mg

Sodium

19%

446 mg

Zinc

6%

0.66 mg

Copper

7%

0.07 mg

Manganese

—

Selenium

59%

32.3 mcg

Fluoride

—

Iodine

—

Fat

17%

13.4 g

Saturated Fat

11%

2.26 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

0.09 g

Pentadecylic Acid

—

Palmitic Acid

1.55 g

Margaric Acid

—

Stearic Acid

0.53 g

Arachidic Acid

—

Behenic Acid

—

Lignoceric Acid

—

Monounsaturated Fat

5.12 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

4.87 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)

0.13 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

27%

81.4 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

30%

15.2 g

Tryptophan

—

Threonine

—

Isoleucine

—

Leucine

—

Lysine

—

Methionine

—

Cystine

—

Phenylalanine

—

Tyrosine

—

Valine

—

Arginine

—

Histidine

—

Alanine

—

Aspartic Acid

—

Glutamic Acid

—

Glycine

—

Proline

—

Serine

—

Hydroxyproline

—

Carbohydrates

4%

11 g

Fibre

2%

0.68 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

—

Added Sugar

—

Sucrose

—

Glucose

—

Fructose

—

Lactose

—

Maltose

—

Galactose

—

Sugar Alcohols

—

Starch

—

Calories

227 kcal

Water

71.3 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 Choline
  • Good source of Phosphorus
  • Good source of Sodium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Moderate Protein
  • High 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.

100g of Flounder contains 13.4g of protein, which is about the same as 2.2 eggs, 0.5 chicken breasts, or 1 cups (261g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 10.3g per 1 small fillet

Profile of Fat in Item

Types of Fats

Moderate amount of Saturated Fat.


High in Cholesterol.

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