1 medium flounder (yield after cooking, bone removed) (308 g)
Amount Per Serving
Calories
434.3
% Daily Values*
Total Fat
9.055g
12%
Saturated Fat
2.184g
11%
Trans Fat
0g
Polyunsaturated Fat
2.017g
Monounsaturated Fat
2.636g
Cholesterol
138.6mg
46%
Sodium
1201mg
52%
Total Carbohydrate
40.35g
15%
Dietary Fiber
1.848g
7%
Total Sugars
3.511g
Includes 0g
Added
Sugars
0%
Protein
44.66g
89%
Vitamin D
8.932mcg
45%
Calcium
163.2mg
13%
Iron
2.988mg
17%
Potassium
622.2mg
13%
* 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.
Calories per gram:
Fat 9 . Carbohydrate
4 . Protein 4
Other Nutrients (Flounder, coated, baked or broiled, made with cooking spray)
Carotene, beta3.08mcg
Choline, total206.4mg
Copper, Cu0.1602mg
Folate, DFE98.56mcg
Folate, food24.64mcg
Folate, total67.76mcg
Folic acid43.12mcg
Lutein + zeaxanthin6.16mcg
MUFA 16:10.2834g
MUFA 18:12.094g
MUFA 20:10.194g
MUFA 22:10.0031g
Magnesium, Mg73.92mg
Niacin5.883mg
PUFA 18:20.8963g
PUFA 18:30.191g
PUFA 18:40.037g
PUFA 20:40.0462g
PUFA 22:5 n-3 (DPA)0.0832g
PUFA 22:6 n-3 (DHA)0.3234g
PUFA 2:5 n-3 (EPA)0.4096g
Phosphorus, P865.5mg
Retinol49.28mcg
Riboflavin0.3203mg
SFA 10:00.0308g
SFA 12:00.0431g
SFA 14:00.3388g
SFA 16:01.306g
SFA 18:00.385g
SFA 4:00.0185g
SFA 6:00.0123g
SFA 8:00.0092g
Selenium, Se95.79mcg
Thiamin0.4343mg
Vitamin A, RAE49.28mcg
Vitamin B-123.265mcg
Vitamin B-60.3203mg
Vitamin E (alpha-tocopherol)1.94mg
Vitamin K (phylloquinone)2.464mcg
Water207.6g
Zinc, Zn1.663mg
FDA recommended per day amounts of nutrients to consume: