Porgy, coated, 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, Flaked, Cooked136 g
✓
Oz, Boneless, Raw (yield After Cooking)27 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)18 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 medium fillet (170 g)
365.5 calories, 135.9 from fat
 
Carbs
21.3 g
 
Proteins
33.9 g
 
Fat
15.1 g
 
Sat. Fat
2.7 g

KEY FACTS

(learn about health benefits or risks)
  • Porgy, coated, 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 (0.08 cal/oz).
  • Rich in vitamins and minerals (15.1%/cal) - a good source of Selenium (helps the regulation of hormones in the body), Vitamin B12 (helps you to get a good night's sleep), Phosphorus (a vital part of the body growth process) and Vitamin B6 (reduces the risk of heart attack).
  • Porgy, coated, 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 (40% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(2.2 cal/g)
High
Density
(15.1 %/cal)
Medium
Density
(0.4 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
68%
Protein
7%
Carbs
4%
Fiber
23%
Fat
13%
Saturated Fat
28%
Cholesterol
32%
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

A powerful booster of heart health; Important for the stimulation of antibodies.

NUTRITION LABEL

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

Nutrition Facts

Porgy, coated, baked or broiled, fat added in cooking

Serving Size: medium fillet (170g)

* Amount Per Serving
Calories 365.5 cal
Calories from Fat 135.9 cal
% Daily Value
Total Fat 15.1 g 23.2%
Saturated Fat 2.7 g 13.4%
Cholesterol 83.3 mg 27.8%
Sodium 763.3 mg 31.8%
Total Carbohydrate 21.3 g 7.1%
Dietary Fiber 1 g 4.1%
Sugars (Added) 0 g 0%
Protein 33.9 g 67.7%
 
Vitamins
Vitamin A 164.3 IU 3.3%
Vitamin B6 0.5 mg 22.7%
Vitamin B12 2.1 mcg 35.1%
Vitamin C 0 mg 0%
Vitamin D 2.2 mcg 0.6%
Vitamin E 0 mg 0%
Vitamin K 11.9 mcg 14.9%
 
Minerals
Calcium (Ca) 115.6 mg 11.9%
Copper (Cu) 0.1 mg 7%
Iron (Fe) 2.2 mg 12%
Magnesium (Mg) 47.6 mg 11.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 527 mg 15.1%
Phosphorus (P) 350.2 mg 35%
Selenium (Se) 66.6 mcg 95.2%
Zinc (Zn) 1.1 mg 7.6%