Porgy, baked or broiled, fat added in cooking
✓
Small Fillet113 g
✓
Medium Fillet170 g
✓
Large Fillet255 g
✓
Small Snapper (yield After Cooking, Bone Removed)327 g
✓
Medium Snapper (yield After Cooking, Bone Removed)490 g
✓
Large Snapper (yield After Cooking, Bone Removed)1306 g
✓
Small Porgy (yield After Cooking, Bone Removed)82 g
✓
Medium Porgy (yield After Cooking, Bone Removed)163 g
✓
Large Porgy (yield After Cooking, Bone Removed)245 g
✓
Cup, Cooked, Flaked136 g
✓
Oz, Boneless, Raw (yield After Cooking)23 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)15 g
✓
Oz, With Bone, Cooked (yield After Bone Removed)19 g
✓
Cubic Inch, With Bone, Cooked (yield After Bone Removed)11 g
✓
Cubic Inch, Boneless, Cooked17 g

Calories in 1 cup, cooked, flaked (136 g)
219 calories, 85.5 from fat
 
Carbs
0.1 g
 
Proteins
31.4 g
 
Fat
9.5 g
 
Sat. Fat
1.7 g

KEY FACTS

(learn about health benefits or risks)
  • Porgy, baked or broiled, fat added in cooking has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.06 cal/oz).
  • Rich in vitamins and minerals (21.1%/cal) - a good source of Selenium (important for the stimulation of antibodies), Vitamin B12 (helps you to get a good night's sleep), Phosphorus (a vital part of the body growth process), Vitamin B6 (reduces the risk of heart attack) and Potassium (helps reduce the risk of heart diseases and hypertension).
  • Porgy, baked or broiled, fat added in cooking contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.01%/oz).
  • Good source of proteins (46% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Medium
Density
(1.6 cal/g)
High
Density
(21.1 %/cal)
Medium
Density
(0.4 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
63%
Protein
0%
Carbs
0%
Fiber
15%
Fat
9%
Saturated Fat
29%
Cholesterol
22%
Sodium
0%
Added Sugar

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VITAMINS

(% of daily value based on 2000 calories per day)

MINERALS

(% of daily value based on 2000 calories per day)

Great source of Selenium

Stimulates the creation of antioxidants; A powerful booster of heart health.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Porgy, baked or broiled, fat added in cooking

Serving Size: cup, cooked, flaked (136g)

* Amount Per Serving
Calories 219 cal
Calories from Fat 85.5 cal
% Daily Value
Total Fat 9.5 g 14.7%
Saturated Fat 1.7 g 8.6%
Cholesterol 87 mg 29%
Sodium 523.6 mg 21.8%
Total Carbohydrate 0.1 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 31.4 g 62.8%
 
Vitamins
Vitamin A 136 IU 2.7%
Vitamin B6 0.5 mg 22.5%
Vitamin B12 2.1 mcg 34.9%
Vitamin C 0.7 mg 1.1%
Vitamin D 2 mcg 0.5%
Vitamin E 0 mg 0%
Vitamin K 5.7 mcg 7.1%
 
Minerals
Calcium (Ca) 66.6 mg 6.8%
Copper (Cu) 0.1 mg 4.3%
Iron (Fe) 0.9 mg 5%
Magnesium (Mg) 38.1 mg 9.5%
Manganese (Mn) 0 mg 0%
Potassium (K) 480.1 mg 13.7%
Phosphorus (P) 307.4 mg 30.7%
Selenium (Se) 60.8 mcg 86.8%
Zinc (Zn) 0.8 mg 5.3%