Porgy, baked or broiled, fat not 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)
180.9 calories, 42.3 from fat
 
Carbs
0.1 g
 
Proteins
32.3 g
 
Fat
4.7 g
 
Sat. Fat
1.1 g

KEY FACTS

(learn about health benefits or risks)
  • Porgy, baked or broiled, fat not added in cooking has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.05 cal/oz).
  • Rich in vitamins and minerals (25.5%/cal) - a good source of Selenium (stimulates the creation of antioxidants), Vitamin B12 (helps prevent Alzheimer's disease), Phosphorus (a vital part of the body growth process), Vitamin B6 (reduces the risk of heart attack) and Potassium (plays an important role in the process of keeping brain function normal level).
  • Porgy, baked or broiled, fat not 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 (48% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Medium
Density
(1.3 cal/g)
High
Density
(25.5 %/cal)
Medium
Density
(0.4 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
65%
Protein
0%
Carbs
0%
Fiber
7%
Fat
6%
Saturated Fat
30%
Cholesterol
22%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

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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

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

NUTRITION LABEL

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

Nutrition Facts

Porgy, baked or broiled, fat not added in cooking

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

* Amount Per Serving
Calories 180.9 cal
Calories from Fat 42.3 cal
% Daily Value
Total Fat 4.7 g 7.2%
Saturated Fat 1.1 g 5.5%
Cholesterol 88.4 mg 29.5%
Sodium 523.6 mg 21.8%
Total Carbohydrate 0.1 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 32.3 g 64.7%
 
Vitamins
Vitamin A 140.5 IU 2.8%
Vitamin B6 0.5 mg 23.2%
Vitamin B12 2.2 mcg 36%
Vitamin C 0.7 mg 1.1%
Vitamin D 2 mcg 0.5%
Vitamin E 0 mg 0%
Vitamin K 0.1 mcg 0.2%
 
Minerals
Calcium (Ca) 69.4 mg 6.8%
Copper (Cu) 0.1 mg 4.4%
Iron (Fe) 0.9 mg 5.1%
Magnesium (Mg) 39.4 mg 9.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 493.7 mg 14.1%
Phosphorus (P) 316.9 mg 31.7%
Selenium (Se) 62.6 mcg 89.4%
Zinc (Zn) 0.8 mg 5.5%