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Nutritional Facts: Crunchy Baked Flounder

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  1/2 cup (54g)
panko breadcrumbs
1/2 cup (50g)
parmesan cheese
3 tablespoons (43g)
unsalted butter
4 (652g)
flounder fillets
1 to taste (0g)
salt
1 to taste (0g)
pepper
Total 1 serving
Alanine (g) 0.3 0.6 0.0 5.0 n/a n/a 6 1
Alcohol (g) 0.0 0.0 0.0 0.0 n/a n/a 0 0
Arginine (g) 0.3 0.8 0.0 5.8 n/a n/a 7 2
Ash (g) 1.5 4.0 0.0 8.0 n/a n/a 14 3
Aspartic acid (g) 0.4 1.3 0.0 9.0 n/a n/a 11 3
Beta-sitosterol n/a n/a 1.7 n/a n/a n/a 2 0
Caffeine (mg) 0.0 0.0 0.0 0.0 n/a n/a 0 0
Calcium (mg) 98.8 554.5 10.2 136.9 n/a n/a 800 200
Calories 213.3 215.5 305.4 456.4 n/a n/a 1,191 298
Calories (kj) 892.6 902.5 1,277.6 1,916.9 n/a n/a 4,990 1,247
Campesterol n/a n/a 0.0 n/a n/a n/a 0 0
Carbohydrates (g) 38.9 2.0 0.0 0.0 n/a n/a 41 10
Cholesterol (mg) 0.0 44.0 91.6 293.4 n/a n/a 429 107
Copper (mg) 0.1 0.1 0.0 0.1 n/a n/a 0 0
Cystine (g) 0.2 0.1 0.0 1.0 n/a n/a 1 0
Dietary Fiber (g) 2.4 0.0 0.0 0.0 n/a n/a 2 1
Folate (mcg) 57.8 5.0 1.3 32.6 n/a n/a 97 24
Folate, DFE (mcg) 88.6 5.0 1.3 32.6 n/a n/a 127 32
Folate, food (mcg) 13.5 5.0 1.3 32.6 n/a n/a 52 13
Folic acid (mcg) 44.3 0.0 0.0 0.0 n/a n/a 44 11
Fructose (g) 1.3 0.1 n/a 0.0 n/a n/a 1 0
Galactose (g) 0.0 0.1 n/a 0.0 n/a n/a 0 0
Glucose (dextrose) (g) 1.0 0.1 n/a 0.0 n/a n/a 1 0
Glutamic acid (g) 2.2 4.3 0.1 13.9 n/a n/a 21 5
Glycine (g) 0.3 0.4 0.0 4.2 n/a n/a 5 1
Histidine (g) 0.2 0.5 0.0 2.0 n/a n/a 3 1
Iron (mg) 2.6 0.5 0.0 1.2 n/a n/a 4 1
Isoleucine (g) 0.3 1.0 0.0 4.0 n/a n/a 5 1
Lactose (g) 0.0 0.1 n/a 0.0 n/a n/a 0 0
Leucine (g) 0.5 1.9 0.0 7.1 n/a n/a 10 2
Lysine (g) 0.2 1.5 0.0 8.3 n/a n/a 10 3
Magnesium (mg) 23.2 19.0 0.9 117.4 n/a n/a 160 40
Maltose (g) 1.0 0.1 n/a 0.0 n/a n/a 1 0
Manganese (mg) 0.5 0.0 0.0 0.1 n/a n/a 1 0
Methionine (g) 0.1 0.5 0.0 3.0 n/a n/a 4 1
Monounsaturated Fat (g) 0.6 4.2 9.0 3.5 n/a n/a 17 4
Niacin (mg) 3.6 0.1 0.0 6.8 n/a n/a 10 3
Pantothenic acid (mg) 0.3 0.2 0.0 1.2 n/a n/a 2 0
Phenylalanine (g) 0.4 1.0 0.0 3.3 n/a n/a 5 1
Phosphorus (mg) 89.1 364.5 10.2 1,643.0 n/a n/a 2,107 527
Phytosterols (mg) 4.3 n/a n/a n/a n/a n/a 4 1
Polyunsaturated Fat (g) 1.1 0.6 1.3 2.4 n/a n/a 5 1
Potassium (mg) 105.8 62.5 10.2 1,043.2 n/a n/a 1,222 305
Proline (g) 0.7 2.3 0.0 3.2 n/a n/a 6 2
Protein (g) 7.2 19.2 0.4 80.9 n/a n/a 108 27
Retinol (mcg) 0.0 111.5 285.8 65.2 n/a n/a 463 116
Riboflavin (mg) 0.2 0.2 0.0 0.1 n/a n/a 1 0
Saturated Fat (g) 0.6 8.7 21.9 2.9 n/a n/a 34 9
Selenium (mcg) 13.6 8.9 0.4 173.4 n/a n/a 196 49
Serine (g) 0.4 1.1 0.0 3.8 n/a n/a 5 1
Sodium (mg) 395.3 764.5 4.7 1,929.9 n/a n/a 3,094 774
Starch (g) 32.2 n/a n/a 0.0 n/a n/a 32 8
Stigmasterol n/a n/a 0.0 n/a n/a n/a 0 0
Sucrose (g) 0.0 0.1 n/a 0.0 n/a n/a 0 0
Sugar (g) 3.3 0.5 0.0 0.0 n/a n/a 4 1
Theobromine (mg) 0.0 0.0 0.0 0.0 n/a n/a 0 0
Thiamin (mg) 0.5 0.0 0.0 0.1 n/a n/a 1 0
Threonine (g) 0.2 0.7 0.0 3.8 n/a n/a 5 1
Tocopherol, alpha (mg) 0.0 0.1 1.0 4.1 n/a n/a 5 1
Tocopherol, beta (mg) 0.0 n/a 0.0 0.1 n/a n/a 0 0
Tocopherol, delta (mg) 0.1 n/a 0.0 1.7 n/a n/a 2 0
Tocopherol, gamma (mg) 0.4 n/a 0.0 0.1 n/a n/a 0 0
Total Fat (g) 2.9 14.3 34.6 12.6 n/a n/a 64 16
Trans-monoenoic Fat n/a n/a n/a 0.1 n/a n/a 0 0
TransFatty acids n/a n/a n/a 0.1 n/a n/a 0 0
Tryptophan (g) 0.1 0.3 0.0 1.0 n/a n/a 1 0
Tyrosine (g) 0.2 1.2 0.0 3.1 n/a n/a 5 1
Valine (g) 0.3 1.3 0.0 4.2 n/a n/a 6 1
Vitamin A, IU (IU) 0.0 432.5 1,064.6 215.2 n/a n/a 1,712 428
Vitamin A, RAE (mcg) 0.0 114.5 291.4 65.2 n/a n/a 471 118
Vitamin B-12 (mcg) 0.2 1.1 0.1 7.4 n/a n/a 9 2
Vitamin B-6 (mg) 0.1 0.0 0.0 0.6 n/a n/a 1 0
Vitamin C (mg) 0.0 0.0 0.0 0.0 n/a n/a 0 0
Vitamin D (IU) 0.0 10.5 25.6 736.8 n/a n/a 773 193
Water (g) 3.5 10.4 7.6 551.8 n/a n/a 573 143
Zinc (mg) 0.8 1.9 0.0 2.1 n/a n/a 5 1

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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