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 porgy (yield after cooking, bone removed) (163 g)
350.5 calories, 130.5 from fat
 
Carbs
20.4 g
 
Proteins
32.5 g
 
Fat
14.5 g
 
Sat. Fat
2.6 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 (important for the stimulation of antibodies), Vitamin B12 (helps you to get a good night's sleep), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue) and Vitamin B6 (helps decrease asthma attacks in severity and frequency).
  • 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)
65%
Protein
7%
Carbs
4%
Fiber
22%
Fat
13%
Saturated Fat
27%
Cholesterol
31%
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; Stimulates the creation of antioxidants.

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 porgy (yield after cooking, bone removed) (163g)

* Amount Per Serving
Calories 350.5 cal
Calories from Fat 130.5 cal
% Daily Value
Total Fat 14.5 g 22.3%
Saturated Fat 2.6 g 12.9%
Cholesterol 79.9 mg 26.6%
Sodium 731.9 mg 30.5%
Total Carbohydrate 20.4 g 6.8%
Dietary Fiber 1 g 3.9%
Sugars (Added) 0 g 0%
Protein 32.5 g 64.9%
 
Vitamins
Vitamin A 157.6 IU 3.2%
Vitamin B6 0.4 mg 21.8%
Vitamin B12 2 mcg 33.7%
Vitamin C 0 mg 0%
Vitamin D 2.1 mcg 0.5%
Vitamin E 0 mg 0%
Vitamin K 11.4 mcg 14.3%
 
Minerals
Calcium (Ca) 110.8 mg 11.4%
Copper (Cu) 0.1 mg 6.7%
Iron (Fe) 2.1 mg 11.5%
Magnesium (Mg) 45.6 mg 11.4%
Manganese (Mn) 0 mg 0%
Potassium (K) 505.3 mg 14.4%
Phosphorus (P) 335.8 mg 33.6%
Selenium (Se) 63.9 mcg 91.3%
Zinc (Zn) 1.1 mg 7.3%