Flounder

Flounder, coated, fried, made with butter

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Full Nutrition Profile

Using default Daily Values from FDA.

Set personalized Daily Values

Nutrition Facts

Serving Size

1 small fillet (112.99999999999999g)

Amount per serving

Calories

211

% Daily Value *

Total Fat 11.5g

15%

Saturated Fat 5.9g

30%

Trans Fat

Cholesterol 103mg

34%

Sodium 510mg

22%

Total Carbohydrate 11g

4%

Dietary Fiber 0.7g

2%

Total Sugars

Protein 15.2g

Vitamin D

Calcium 56mg

4%

Iron 1mg

6%

Potassium 200mg

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%

1.91 mg

Pantothenic Acid

—

Vitamin B6

7%

0.12 mg

Folate

19.2 mcg

Folic Acid

7.91 mcg

Food Folate

11.3 mcg

Fortified Folate

24.9 mcg

Choline

17%

92 mg

Betaine

—

Vitamin B12

47%

1.12 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

10%

91.5 mcg

Retinol

90.4 mcg

Beta Carotene

15.8 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

1.13 mcg

Vitamin A IU

—

Lycophene

0 mcg

Lutein and Zeaxanthin

53.1 mcg

Vitamin E

6%

0.95 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

2%

1.92 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

4%

56.5 mg

Iron

6%

1.1 mg

Magnesium

6%

24.9 mg

Phosphorus

23%

288 mg

Potassium

4%

200 mg

Sodium

22%

510 mg

Zinc

6%

0.67 mg

Copper

7%

0.07 mg

Manganese

—

Selenium

59%

32.4 mcg

Fluoride

—

Iodine

—

Fat

15%

11.5 g

Saturated Fat

30%

5.92 g

Butyric Acid

0.31 g

Caproic Acid

0.2 g

Caprylic Acid

0.12 g

Capric Acid

0.25 g

Lauric Acid

0.26 g

Tridecylic Acid

—

Myristic Acid

0.81 g

Pentadecylic Acid

—

Palmitic Acid

2.71 g

Margaric Acid

—

Stearic Acid

1.19 g

Arachidic Acid

—

Behenic Acid

—

Lignoceric Acid

—

Monounsaturated Fat

3.09 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

1.16 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

34%

103 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

211 kcal

Water

72.9 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
  • 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.

100g of Flounder contains 13.5g of protein, which is about the same as 2.2 eggs, 0.5 chicken breasts, or 1 cups (262g) 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

High in Saturated Fat.


High in Cholesterol.

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