Flounder is a flat fish that is mild in flavor. The flesh is flaky and delicate. It can be cooked various ways including poaching, broiling, sauting and baking. Flounder is low in fat and can easily dry out during cooking.
Figs are a small fruit with soft flesh and an abundance of tiny edible seeds. They can range in color from purple-black to almost white and in shape from round to oval. Figs are a good source of calcium, iron, & phosphorus.
 

 
FOOD
SERVING
SIZE
TOTAL
CALORIES
FAT
GMS
PROTEIN
GMS
CARBS
GMS
FIBER
GMS
CHOL.
MGS
SODIUM
MGS
Fava Beans, canned
1/2 cup
91
0.3
7.0
16.0
0.5
0
580
Fennel Seed
1 tbsp.
20
0.9
0.9
3.0
0.8
0
5
Field Peas, canned with snaps
1/2 cup
100
0.9
5.0
20.0
trace
0
370
Fig, fresh
1 med
38
0.2
0.4
9.6
1.6
0
1
Flounder, raw
3 oz.
77
1.0
16.0
0.0
0.0
41
69
Frankfurter, beef and pork, 1 oz.
1 frank
91
8.3
3.2
0.7
0.0
14
318
Frankfurter, chicken, 1 oz.
1 frank
73
5.5
3.7
1.9
0.0
29
388
Frankfurter, turkey, 1.6 oz.
1 frank
106
8.9
5.5
0.9
0.0
31
440
Fruit Cocktail, canned w/syrup
1/2 cup
80
0.0
0.0
23.0
0.0
0
10
Fruit Cocktail, canned in juice
1/2 cup
50
0.0
0.0
13.0
0.0
0
10
Fruit Spread, Apricot (All Fruit)
1 tsp.
14
0.0
0.0
4.0
na
na
0
Fruit Spread, Black Cherry (All Fruit)
1 tsp.
14
0.0
0.0
4.0
na
na
0
Fruit Spread, Blueberry (All Fruit)
1 tsp.
14
0.0
0.0
4.0
na
na
0
Fruit Spread, Grape (All Fruit)
1 tsp.
14
0.0
0.0
4.0
na
na
0
Fruit Spread, Orange (All Fruit)
1 tsp.
14
0.0
0.0
4.0
na
na
0
Fruit Spread, Raspberry (All Fruit)
1 tsp.
14
0.0
0.0
4.0
na
na
0
Fruit Spread, Strawberry (All Fruit)
1 tsp.
14
0.0
0.0
4.0
na
na
0
Fruit Syrup, All Flavors (Smuckers)
2 tbsp.
100
0.0
0.0
26.0
na
0
0
Fudge Topping (Hershey's)
2 tbsp.
100
4.0
1.0
14.0
0.0
5
30

 


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