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Flounder, Cooked

Flounder, Cooked

EverydayCooked

Cooked flounder is a mild-flavored, lean white fish known for its delicate, flaky texture. As a cooked fish, it provides a high-quality source of protein with minimal fat, making it a heart-healthy choice. Flounder's subtle flavor profile makes it versatile for various cooking methods, including baking, pan-frying, and steaming, and it readily absorbs the flavors of accompanying sauces and seasonings.

Macro Impact

A 4 oz serving contains 93 calories, 17g protein, 0g carbs, and 2g fat.

Calorie Burn

How long would it take to burn off 93 calories?
Walking3.5 mph, moderate pace
22 min
YogaModerate effort, gentle pace
16 min
SwimmingModerate effort, freestyle
12 min
Biking12-14 mph, moderate effort
10 min
StairsStair climbing, moderate pace
11 min
Running5 mph (12 min/mile)
8 min

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories93
% Daily Value*
Total Fat2g
3%
Saturated Fat0.5g
2%
Trans Fat0g
Polyunsaturated Fat0.8g
Monounsaturated Fat0.9g
Cholesterol63mg
21%
Sodium407mg
18%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein17g
Vitamin D4mcg
20%
Calcium23mg
2%
Iron0.3mg
2%
Potassium339mg
7%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
2 / 78 g
3%
Monounsaturated
1 / 31 g
3%
Polyunsaturated
1 / 23 g
3%
Saturated
0 / 23 g
2%
Trans
0 g
Cholesterol
63 / 300 g
21%
Omega 3
0 / 5 g
5%
Omega 6
0 / 19 g
1%
Omega 9
1 g
Protein
Protein
17 / 80 g
21%
Amino Acids
Histidine
1 / 3 g
18%
Isoleucine
1 / 2 g
46%
Leucine
1 / 3 g
40%
Lysine
1 / 2 g
59%
Methionine
0 / 1 g
38%
Phenylalanine
1 / 2 g
39%
Threonine
1 / 1 g
47%
Tryptophan
0 / 0 g
64%
Valine
1 / 2 g
42%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
3 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
4%
Riboflavin, B2
0 / 1 mg
9%
Niacin, B3
4 / 15 mg
26%
Pantothenic Acid, B5
0 / 5 mg
7%
Pyridoxine, B6
0 / 1 mg
26%
Biotin, B7
2 / 30 mcg
8%
Cobalamin, B12
2 / 2 mcg
94%
Folate
2 / 400 mcg
1%
Vitamin A
1 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
4 / 15 mcg
26%
Vitamin E
1 / 15 mg
4%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
23 / 1k mg
2%
Copper
0 / 1 mg
6%
Iron
0 / 13 mg
3%
Magnesium
34 / 370 mg
9%
Manganese
0 / 2 mg
1%
Phosphorous
350 / 700 mg
50%
Potassium
339 / 3k mg
11%
Selenium
40 / 55 mcg
72%
Sodium
407 / 2.3k mg
18%
Zinc
0 / 10 mg
4%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
45 / 150 mcg
30%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
85 g
Caffeine
0 mg
Choline
68 mg
Taurine
57 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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