Flounder, Cooked
Cooked flounder is a great source of lean protein, perfect for those seeking a light yet nutritious option. It features very low total fat and contains modest amounts of omega-3 fatty acids, supporting a balanced diet. The mineral content including phosphorus and potassium contributes to overall wellbeing. This fish is also rich in B vitamins, particularly vitamin B12, which is important for energy metabolism.
Macronutrient distribution
A Serving (113 g) of Flounder, Cooked contains 93 calories, 17 g of protein, 0 g of carbohydrates, and 2.3 g of fat.
- Protein
- 17 g77%
- Fat
- 2.3 g23%
of calories
Calorie Burn
How long would it take to burn off 93 calories?
- Walking3.5 mph, moderate pace16 min
- YogaModerate effort, gentle pace24 min
- SwimmingFreestyle, moderate effort12 min
- Biking12–14 mph, moderate effort9 min
- StairsStair climbing, moderate pace12 min
- Running5 mph (12 min/mile)9 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (113 g)
Fats
- Total Fat2.3 / 83 g(3%)
- Saturated Fat0.45 / 25 g(2%)
- Monounsaturated Fat0.9 g
- Polyunsaturated Fat0.79 g
- Cholesterol63.3 / 300 mg(21%)
- Omega-30.23 g
- Omega-60.11 g
- Omega-90.9 g
- Oleic Acid0.9 g
- Stearic Acid0.23 g
- Linoleic Acid0.11 g
- Myristic Acid0.06 g
- Palmitic Acid0.17 g
- Docosahexaenoic Acid (DHA)0.11 g
- Eicosapentaenoic Acid (EPA)0.11 g
Protein
- Protein17 / 56 g(30%)
Amino Acids
- Lysine1.4 g
- Serine0.84 g
- Valine0.86 g
- Alanine1 g
- Cystine0.11 g
- Cysteine0.21 g
- Proline0.86 g
- Taurine56 mg
- Arginine0.97 g
- Histidine0.57 g
- Threonine0.57 g
- Isoleucine0.73 g
- Methionine0.45 g
- Tryptophan0.2 g
- Glutamic Acid2.6 g
- Aspartic Acid1.9 g
- Phenylalanine0.78 g
- Glycine1.1 g
- Leucine1.2 g
- Tyrosine0.6 g
Vitamins
- Vitamin A1.1 / 900 ug(0%)
- Vitamin D4 / 15 ug(26%)
- Vitamin E0.57 / 15 mg(4%)
- Vitamin K0.34 / 120 ug(0%)
- Vitamin B60.34 / 1.3 mg(26%)
- Vitamin B122.3 / 2.4 ug(94%)
- Thiamin (B1)0.05 / 1.2 mg(4%)
- Riboflavin (B2)0.11 / 1.3 mg(9%)
- Niacin (B3)4 / 16 mg(25%)
- Folate2.3 / 400 ug(1%)
- Pantothenic Acid (B5)0.34 / 5 mg(7%)
- Biotin2.3 / 30 ug(8%)
- Choline67.8 / 550 mg(12%)
Minerals
- Calcium22.6 / 1,000 mg(2%)
- Iron0.34 / 8 mg(4%)
- Magnesium33.9 / 420 mg(8%)
- Phosphorus350.3 / 700 mg(50%)
- Potassium339 / 3,400 mg(10%)
- Sodium406.8 / 2,300 mg(18%)
- Zinc0.34 / 11 mg(3%)
- Copper0.06 / 0.9 mg(6%)
- Manganese0.01 / 2.3 mg(0%)
- Selenium39.6 / 55 ug(72%)
- Iodine45.2 / 150 ug(30%)
Other
- Water84.7 / 3,700 g(2%)
Sources
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