We are reader-supported. When you buy through links on our site, we may earn an affiliate commission. Learn more
Nutritional Profile of Baked Or Broiled Flounder (Made With Cooking Spray)
We got 50 nutritional values in our nutrition profile for Baked Or Broiled Flounder (Made With Cooking Spray).
Nutrient content compared to all foods
When comparing its nutrient content to all foods in our tool we find that it ranks well (Top 250) for five nutrients.
Most notable of them being
- Vitamin D (D2 + D3) (Fat-soluble Vitamins)
- Parinaric Acid (18:4) (Polyunsaturated Fats)
- Docosapentaenoic Acid, DPA (22:5 n-3) (Polyunsaturated Fats)
- Eicosapentaenoic Acid, EPA (20:5 n-3) (Polyunsaturated Fats)
Also, when compared to all foods, it ranks moderately (Top 500) for 13 additional nutrients.
With the highest ranking of them being
- Eicosatetraenoic Acid, ETA (20:4) (Polyunsaturated Fats)
- Folate, food (Water-soluble Vitamins)
- Docosahexaenoic Acid, DHA (22:6 n-3) (Polyunsaturated Fats)
- Magnesium, Mg (Minerals)
Nutrient content compared to foods in the same category
A comparison between its nutrient content to foods in the same category (Finfish and Shellfish Products) shows that it ranks notably well (Top 25) for one nutrient:
- Capric Acid (10:0) (Saturated Fats)
Additionally, a comparison to foods in the same category shows that it ranks well (Top 50) for five additional nutrients.
With the highest ranking of them being
- Sugars (Total incl. NLEA) (Carbohydrates)
- Water (Water)
- Lauric Acid (12:0) (Saturated Fats)
- Folate, food (Water-soluble Vitamins)
You can find these and more nutrient rankings below.
Table of Contents
Nutrient Content Of Baked Or Broiled Flounder (Made With Cooking Spray)
The nutrient content of food is mainly divided into macro- and micronutrients.
Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.
After that you'll find our detailed nutrient profile with all measured nutrients.
Macronutrient profile of Baked Or Broiled Flounder (Made With Cooking Spray)
Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.
In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.
Figure 1. Macronutrient profile of Baked Or Broiled Flounder (Made With Cooking Spray)
Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.
And now, let's look at the detailed nutrient profile!
Detailed nutrient profile of Baked Or Broiled Flounder (Made With Cooking Spray)
Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.
All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.
If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.
Nutrient Profile: Baked Or Broiled Flounder (Made With Cooking Spray)
In food category: Finfish and Shellfish Products
| Carbohydrates (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Carbohydrates, by difference | 200 mg | 56.7 mg | 112 | 2490 |
| Sugars (Total incl. NLEA) | 40 mg | 11.3 mg | 30 | 1672 |
| Fatty Acids (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Fatty Acids, total monounsaturated | 919 mg | 260.5 mg | 263 | 1996 |
| Fatty Acids, total polyunsaturated | 580 mg | 164.4 mg | 290 | 1935 |
| Fatty Acids, total saturated | 579 mg | 164.1 mg | 282 | 2251 |
| Total Lipid (Fat) | 2.8 g | 799.5 mg | 286 | 1466 |
| Saturated Fats (5) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Capric Acid (10:0) | 4 mg | 1.1 mg | 22 | 528 |
| Lauric Acid (12:0) | 8 mg | 2.3 mg | 41 | 702 |
| Myristic Acid (14:0) | 109 mg | 30.9 mg | 166 | 1041 |
| Palmitic Acid (16:0) | 371 mg | 105.2 mg | 284 | 1909 |
| Stearic Acid (18:0) | 75 mg | 21.3 mg | 313 | 1616 |
| Monounsaturated Fats (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Erucic Acid (22:1) | 1 mg | 0.3 mg | 147 | 210 |
| Oleic Acid (18:1) | 691 mg | 195.9 mg | 249 | 2155 |
| Palmitoleic Acid (16:1) | 114 mg | 32.3 mg | 229 | 869 |
| Paullinic Acid (20:1) | 80 mg | 22.7 mg | 179 | 394 |
| Polyunsaturated Fats (7) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Docosahexaenoic Acid, DHA (22:6 n-3) | 135 mg | 38.3 mg | 243 | 290 |
| Docosapentaenoic Acid, DPA (22:5 n-3) | 35 mg | 9.9 mg | 134 | 162 |
| Eicosapentaenoic Acid, EPA (20:5 n-3) | 172 mg | 48.8 mg | 149 | 178 |
| Eicosatetraenoic Acid, ETA (20:4) | 19 mg | 5.4 mg | 149 | 275 |
| Linoleic Acid (18:2 n-6) | 131 mg | 37.1 mg | 252 | 2263 |
| Linolenic Acid (18:3) | 57 mg | 16.2 mg | 203 | 899 |
| Parinaric Acid (18:4) | 15 mg | 4.3 mg | 123 | 150 |
| Protein (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Protein | 15.6 g | 4.4 g | 137 | 450 |
| Water-soluble Vitamins (9) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Folate, DFE | 6 µg | 1.7 µg | 56 | 449 |
| Folate, food | 6 µg | 1.7 µg | 43 | 283 |
| Folate, total | 6 µg | 1.7 µg | 47 | 388 |
| Niacin | 1.2 mg | 351.5 µg | 341 | 1482 |
| Riboflavin | 24 µg | 6.8 µg | 231 | 787 |
| Thiamin | 25 µg | 7.1 µg | 196 | 859 |
| Vitamin B12 | 1.3 µg | 0.4 µg | 266 | 600 |
| Vitamin B6 | 111 µg | 31.5 µg | 267 | 870 |
| Vitamin C | 500 µg | 141.7 µg | 65 | 618 |
| Fat-soluble Vitamins (5) | per 100g | per Oz | Rank Cat. | Rank Foods |
| alpha-Tocopherol | 790 µg | 224 µg | 164 | 564 |
| Phylloquinone | 0.1 µg | 0.03 µg | 89 | 924 |
| Retinol | 11 µg | 3.1 µg | 125 | 470 |
| Vitamin A, RAE | 11 µg | 3.1 µg | 126 | 702 |
| Vitamin D (D2 + D3) | 3.5 µg | 1 µg | 101 | 120 |
| Minerals (9) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Calcium, Ca | 27 mg | 7.7 mg | 102 | 520 |
| Copper, Cu | 24 µg | 6.8 µg | 234 | 825 |
| Iron, Fe | 230 µg | 65.2 µg | 214 | 906 |
| Magnesium, Mg | 23 mg | 6.5 mg | 68 | 324 |
| Phosphorus, P | 316 mg | 89.6 mg | 65 | 348 |
| Potassium, K | 202 mg | 57.3 mg | 260 | 696 |
| Selenium, Se | 33.4 µg | 9.5 µg | 172 | 357 |
| Sodium, Na | 423 mg | 119.9 mg | 122 | 726 |
| Zinc, Zn | 400 µg | 113.4 µg | 184 | 886 |
| Other Micronutrients (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Cholesterol | 56 mg | 15.9 mg | 115 | 325 |
| Choline | 81.6 mg | 23.1 mg | 91 | 346 |
| Water (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Water | 79.3 g | 22.5 g | 35 | 706 |
| Other (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Kcal (Energy) | 92 kcal | 26.1 kcal | 173 | 596 |
Buy This Food Online!
If you're interested in buying this food we've selected what we believe to be the best match for it on Amazon.
Click on the image for more images (+ zoom), price, availability, user reviews, and more.
Amazon Fresh Brand, Wild Caught Flounder Boneless Skinless Fillet Portions, Frozen, Sustainably Sourced, 1 Lb
Key Features Include
- 1-pound resealable bag of frozen flounder boneless, skinless fillet portions
- Sustainably Sourced: Certified by the Marine Stewardship Council
- Wild Caught
- Flounder is a pure white, lean, mild flavor fish. Excellent fish to grill, bake, broil, or pan-fry.
- Our Fresh brand products are all about high-quality food that fits every budget, every day.
Common Serving Sizes Of Baked Or Broiled Flounder (Made With Cooking Spray)
Here's some of the different portion/serving sizes to get a sense of the weight.
| Amount / Measurement | Weight in Gr | Weight in Oz |
|---|---|---|
| 1 Cubic Inch, With Bone, Cooked (yield After Bone Removed) | 11.0 g | 0.4 oz |
| 1 Oz, With Bone, Raw (yield After Cooking, Bone Removed) | 15.0 g | 0.5 oz |
| 1 Cubic Inch, Boneless, Cooked | 17.0 g | 0.6 oz |
| 1 Oz, With Bone, Cooked (yield After Bone Removed) | 19.0 g | 0.7 oz |
| 1 Oz, Boneless, Raw (yield After Cooking) | 23.0 g | 0.8 oz |
| 1 Oz, Boneless, Cooked | 28.4 g | 1.0 oz |
| 1 Small Fillet | 113.0 g | 4.0 oz |
| 1 Cup, Cooked, Flaked | 136.0 g | 4.8 oz |
| 1 Medium Fillet | 170.0 g | 6.0 oz |
| 1 Small Flounder (yield After Cooking, Bone Removed) | 205.0 g | 7.2 oz |
| 1 Large Fillet | 255.0 g | 9.0 oz |
| 1 Medium Flounder (yield After Cooking, Bone Removed) | 308.0 g | 10.9 oz |
| 1 Large Flounder (yield After Cooking, Bone Removed) | 462.0 g | 16.3 oz |
18 Similar Finfish or Shellfish Products
Explore the nutrient content of similar finfish and shellfish products below by clicking on their names.
Similar Finfish and Shellfish Products 1 - 18
Click on a food to explore all of the nutrients it contains.
| Flounder | No of Nutrients |
(Coated, Made With Butter) | 56 |
(Coated, Made With Cooking Spray) | 56 |
(Coated, Made With Margarine) | 56 |
(Coated, Made With Oil) | 56 |
(Coated, Made Without Fat) | 56 |
(Made With Butter) | 54 |
(Made With Margarine) | 52 |
(Made With Oil) | 50 |
(Made Without Fat) | 50 |
(Unspecified Cooking Method) | 53 |
(Coated, Made With Butter) | 57 |
(Coated, Made With Cooking Spray) | 54 |
(Coated, Made With Margarine) | 57 |
(Coated, Made With Oil) | 53 |
(Coated, Made Without Fat) | 54 |
| 47 | |
| 47 | |
| 47 |
Recommended High Quality Supplements
Choosing a high quality supplement can be quite tricky.
You have to know what to look for and it takes a lot of work to go through the myriad of available products.
We have a whole category dedicated to supplement recommendations that you can use if you're in need of high quality supplements.
We update/review our recommendations several times per year.
Get In Touch With Us!
We welcome each and every question, comment or suggestion you might have about our site! No matter how small, trivial or complicated you think it might be.
We use your questions, comments or suggestions to update and add to our content.
Please don't hesitate to Contact Us and let us know what's on your mind.
Healthy wishes from us at,
