Baked flounder

USDA name: Fish, flounder, baked or broiled

346 calories in 1 whole fish, any size (270 g). Per 100 g, protein: 15.4 g, carbohydrates: 0.01 g, fat: 6.9 g.

Serving
1
= 270 g
346KCAL

Baked flounder, 1 whole fish, any size

346 calories

Protein
41.6 g
Carbs
0.027 g
Fat
18.7 g
Fiber
0 g
Sugars
0.027 g

Nutrition Facts

Serving size1 whole fish, any size (270 g)
Amount per serving
Calories346
% Daily Value*
Total Fat 18.7 g24%
Saturated Fat 4.7 g23%
Cholesterol 162 mg54%
Sodium 853 mg37%
Total Carbohydrate 0.027 g0%
Dietary Fiber 0 g0%
Total Sugars 0.027 g
Protein 41.6 g
Vitamin D 9.4 mcg47%
Calcium 72.9 mg6%
Iron 0.62 mg3%
Potassium 537 mg11%

* The % Daily Value 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. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Vitamin B12142% 3.4 µg
  • Vitamin D47% 9.4 µg
  • Choline40% 219 mg
  • Vitamin E26% 3.9 mg
  • Vitamin B622% 0.38 mg
  • Niacin (B3)22% 3.5 mg
  • Vitamin A9% 83.7 µg
  • Vitamin K9% 10.5 µg
  • Thiamin (B1)5% 0.062 mg
  • Riboflavin (B2)5% 0.065 mg
  • Folate4% 16.2 µg

Little or none: Vitamin C.

minerals

% of the Daily Value in this serving

  • Selenium162% 89.1 µg
  • Phosphorus68% 845 mg
  • Sodium37% 853 mg
  • Magnesium14% 59.4 mg
  • Potassium11% 537 mg
  • Zinc10% 1.1 mg
  • Copper7% 0.065 mg
  • Calcium6% 72.9 mg
  • Iron3% 0.62 mg

How it compares

Against other records in Fish, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Iron

    Lower than 92%

    Same value as 3 of 108 other records.

    leastmost

  • Protein

    Lower than 86%

    Same value as 1 of 108 other records.

    leastmost

  • Potassium

    Lower than 86%

    Same value as 1 of 108 other records.

    leastmost

  • Calories

    Lower than 79%

    Same value as 1 of 108 other records.

    leastmost

  • Total fat

    Lower than 57%

    Same value as 1 of 108 other records.

    leastmost

  • Sodium

    Lower than 56%

    Same value as 3 of 108 other records.

    leastmost

Questions

How many calories are in baked flounder?
1 whole fish, any size (270 g): 346 calories; protein: 41.6 g, carbohydrates: 0.027 g, fat: 18.7 g.
How much protein is in baked flounder?
15.4 g per 100 g. Its estimated share of calories is 48%, using 4 kcal per gram of protein.
How many net carbs are in baked flounder?
0.01 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported nutrients, per 100 g+
Water75.8 g
Energy128 kcal
Protein15.4 g
Total lipid (fat)6.9 g
Carbohydrate, by difference0.01 g
Fiber, total dietary0 g
Total Sugars0.01 g
Calcium, Ca27 mg
Iron, Fe0.23 mg
Magnesium, Mg22 mg
Phosphorus, P313 mg
Potassium, K199 mg
Sodium, Na316 mg
Zinc, Zn0.4 mg
Copper, Cu0.024 mg
Selenium, Se33 µg
Vitamin C, total ascorbic acid0 mg
Thiamin0.023 mg
Riboflavin0.024 mg
Niacin1.3 mg
Vitamin B-60.14 mg
Folate, total6 µg
Folic acid0 µg
Folate, food6 µg
Folate, DFE6 µg
Choline, total81.1 mg
Vitamin B-121.3 µg
Vitamin B-12, added0 µg
Vitamin A, RAE31 µg
Retinol30 µg
Carotene, beta9 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Lycopene0 µg
Lutein + zeaxanthin0 µg
Vitamin E (alpha-tocopherol)1.5 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)3.5 µg
Vitamin K (phylloquinone)3.9 µg
Fatty acids, total saturated1.7 g
SFA 4:00.032 g
SFA 6:00.022 g
SFA 8:00.013 g
SFA 10:00.034 g
SFA 12:00.043 g
SFA 14:00.22 g
SFA 16:01.0 g
SFA 18:00.31 g
Fatty acids, total monounsaturated2.3 g
MUFA 16:10.14 g
MUFA 18:12 g
MUFA 20:10.096 g
MUFA 22:10.001 g
Fatty acids, total polyunsaturated1.8 g
PUFA 18:21.2 g
PUFA 18:30.17 g
PUFA 18:40.015 g
PUFA 20:40.02 g
PUFA 20:5 n-3 (EPA)0.17 g
PUFA 22:5 n-3 (DPA)0.035 g
PUFA 22:6 n-3 (DHA)0.13 g
Cholesterol60 mg
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2706249, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.