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Nutritional Profile of Steamed Or Poached Flounder

We got 47 nutritional values in our nutrition profile for Steamed Or Poached Flounder.

Nutrient content compared to all foods

When comparing its nutrient content to all foods in our tool we find that it ranks high (Top 250) for five nutrients.

Most notable of them being

Also, when compared to all foods, it ranks decently (Top 500) for 13 additional nutrients.

With the highest ranking of them being

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 quite high (Top 25) for one nutrient:

Additionally, a comparison to foods in the same category shows that it ranks well (Top 50) for four additional nutrients:

You can find these and more nutrient rankings below.

Table of Contents

Nutrient Content Of Steamed Or Poached Flounder

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 Steamed Or Poached Flounder

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 Steamed Or Poached Flounder

2.4%
15.6%
79.8%
Fats
Protein
Water

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 Steamed Or Poached Flounder

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: Steamed Or Poached Flounder

In food category: Finfish and Shellfish Products

Fatty Acids (4)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Fatty Acids, total monounsaturated
673 mg
190.8 mg
292
2211
Fatty Acids, total polyunsaturated
470 mg
133.2 mg
320
2045
Fatty Acids, total saturated
555 mg
157.3 mg
285
2273
Total Lipid (Fat)
2.4 g
688.9 mg
298
1505
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)
355 mg
100.6 mg
287
1925
Stearic Acid (18:0)
67 mg
19 mg
318
1624
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)
450 mg
127.6 mg
280
2382
Palmitoleic Acid (16:1)
113 mg
32 mg
230
870
Paullinic Acid (20:1)
75 mg
21.3 mg
184
399
Polyunsaturated Fats (7)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Docosahexaenoic Acid, DHA (22:6 n-3)
136 mg
38.6 mg
242
289
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)
57 mg
16.2 mg
299
2337
Linolenic Acid (18:3)
21 mg
6 mg
238
935
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 (8)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Folate, DFE
5 µg
1.4 µg
57
450
Folate, food
5 µg
1.4 µg
44
284
Folate, total
5 µg
1.4 µg
48
389
Niacin
1.1 mg
314.7 µg
348
1525
Riboflavin
23 µg
6.5 µg
232
788
Thiamin
22 µg
6.2 µg
199
862
Vitamin B12
1.2 µg
0.3 µg
273
607
Vitamin B6
99 µg
28.1 µg
277
882
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
10 µg
2.8 µg
126
471
Vitamin A, RAE
10 µg
2.8 µg
127
703
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
20 mg
5.7 mg
73
335
Phosphorus, P
285 mg
80.8 mg
93
379
Potassium, K
171 mg
48.5 mg
278
727
Selenium, Se
33.4 µg
9.5 µg
172
357
Sodium, Na
414 mg
117.4 mg
131
735
Zinc, Zn
400 µg
113.4 µg
184
886
Other Micronutrients (2)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Cholesterol
57 mg
16.2 mg
114
324
Choline
81.7 mg
23.2 mg
90
345
Water (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Water
79.8 g
22.6 g
30
690
Other (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Kcal (Energy)
88 kcal
24.9 kcal
177
600
Figure 2. Nutritional profile of steamed or poached flounder with 47 nutrient values.

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

Amazon Fresh Brand, Wild Caught Flounder Boneless Skinless Fillet Portions, Frozen, Sustainably Sourced, 1 Lb available on Amazon
Visit Amazon for price, availability, and user reviews #ad

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 Steamed Or Poached Flounder

Here's some of the different portion/serving sizes to get a sense of the weight.

Amount / MeasurementWeight in GrWeight in Oz
1 Cubic Inch, With Bone, Cooked (yield After Bone Removed)11.0 g0.4 oz
1 Oz, With Bone, Raw (yield After Cooking, Bone Removed)15.0 g0.5 oz
1 Cubic Inch, Boneless, Cooked17.0 g0.6 oz
1 Oz, With Bone, Cooked (yield After Bone Removed)19.0 g0.7 oz
1 Oz, Boneless, Raw (yield After Cooking)23.0 g0.8 oz
1 Oz, Boneless, Cooked28.4 g1.0 oz
1 Small Fillet113.0 g4.0 oz
1 Cup, Cooked, Flaked136.0 g4.8 oz
1 Medium Fillet170.0 g6.0 oz
1 Small Flounder (yield After Cooking, Bone Removed)205.0 g7.2 oz
1 Large Fillet255.0 g9.0 oz
1 Medium Flounder (yield After Cooking, Bone Removed)308.0 g10.9 oz
1 Large Flounder (yield After Cooking, Bone Removed)462.0 g16.3 oz
Figure 3. Common serving sizes of steamed or poached flounder

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.

FlounderNo 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 Cooking Spray)
50
(Made With Margarine)
52
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
Figure 4. Similar finfish and shellfish products 1 to 18.

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